If you'd like to measure your stress level and its relation to your physical health, use Holmes and Rahe's Social Readjustment Rating Scale below ( [1] , [2] ). You can use it in two ways:
1. You can simply review the list of stressful life events listed in the chart and make a note of those events that have been present in your life for the last 12 months. This overview will bring more awareness of your current stress level.
2. You can also use the chart below as the assessment of your stress level in its correlation to your physical health. It was initially designed to predict the likelihood of physical illness following exposure to stressful life events. Point events that occurred in your life within the past year, sum up the corresponding scores, and get a rough estimate of how life changes may affect your health:
|
Event |
Life-Change Units |
|
Death of a close family member |
100 |
|
Death of a close friend |
73 |
|
Divorce |
73 |
|
Imprisonment |
63 |
|
Major personal injury or illness |
63 |
|
Marriage |
58 |
|
Being fired from job |
50 |
|
Failing an important course |
47 |
|
Change in health of family member |
45 |
|
Pregnancy |
45 |
|
Retirement |
45 |
|
Sex problems |
44 |
|
Serious argument with close friend |
40 |
|
Change in financial status |
39 |
|
Business readjustment |
39 |
|
Trouble with parents |
39 |
|
New girl- or boyfriend |
38 |
|
Increased workload |
37 |
|
Outstanding personal achievement |
36 |
|
Begin or end school |
35 |
|
Change in frequency of arguments |
35 |
|
Major mortgage |
32 |
|
Change in living conditions |
31 |
|
Lower grades than expected |
29 |
|
Change in sleeping habits |
29 |
|
Change in social activities |
29 |
|
Change in responsibilities at work |
29 |
|
Change in eating habits |
28 |
|
Chronic car trouble |
26 |
|
Change in number of family get-togethers |
26 |
|
Change in schools |
24 |
|
Dropping of more than one class |
23 |
|
Trouble with boss |
23 |
|
Minor traffic violations |
20 |
|
Change in residence |
20 |
|
Total: |
|
- People with scores of 300 and higher may be having a high risk of health change.
- People with scores between 150-300 points may be having a moderate risk of health change.
- People with scores below 150 only have a slight risk of health change.
[1] Adapted from Holmes-Rahe Social Readjustment Rating Scale. Journal of Psychosomatic Research, (1967). Vol.11, pp.213-218
[2] Zimbardo, P. G., and Ruch, F. L. (1975). Psychology and Life (9th ed.). Glenview, IL: Scott, Foresman.