Modern life is full of deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. If you are constantly running in emergency mode, your mind and body pay the price. You can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects.
Determine Your Stress Level Check all events that apply to you, that have occurred over the past twelve months.
100___Death of a Spouse
63____Death of close family member
53____Personal Injury or illness
47____Fired at work
44____Change in health of family member
39____Gain of new family member
38____Change in financial state
37____Death of a close friend
36____Change to different kind of work
35____Change in number of arguments with spouse
31____Mortgage over $10,000
30____Foreclosure of mortgage or loan
29____Change in responsibilities at work
29____Son or daughter leaving home
29____Trouble with in-laws
28____Outstanding personal achievement
26____Spouse begins or stops work
26____Begin or end school
25____Change in living conditions
24____Revision of personal habits
23____Trouble with boss
20____Change in work hours or conditions
20____Change in residence
20____Change in schools
19____Change in recreation
18____Change in church activities
18____Change in social activities
17____Mortgage or loan less than $10,000
16____Change in sleeping habits
15____Change in number of family gatherings
15____Change in eating habits
11____Minor violations of law
Scoring Your Test _____________Your Total Score
If you are stressed out taking this test, add 10 points to your score.
Note: If there are events which took place in your life during the past year which are not listed, select a value from an event listed which approximates your experience closely.
Notice that ‘positive’ events (outstanding personal achievement, vacation, Christmas) can be as stressful as ‘negative’ ones.
Add up your Stress Scale points for the past twelve months. If it is above 250, you should be keenly alert for the early signs of OVERSTRESS. Even a level of 150 will OVERSTRESS ten percent of persons. For this reason, it is best to aim for a continuing stress load of below 150 on the Stress Scale.
Adapted from the “Social Readjustment Rating Scale” by Thomas Holmes and Richard Rahe. This scale was first published in the “Journal of Psychosomatic Research”, vol.II p. 214.