How Stressed Are You?

The first step in reducing stress is becoming aware of the major sources of stress in your life. The following is a list of common stressors. Check all the boxes that apply. Your points will be totaled at the bottom of the test.

During the past 12 months, have you experienced:		Points
Death of a spouse		100
Divorce		73
Marital/Relationship separation		65
Jail term		63
Death of a close family member		63
Major personal injury or illness		53
Marriage		47
Being fired from work		47
Marital reconciliation with partner		45
Retirement from work		45
Major change in family member's health		44
Pregnancy		40
Sexual difficulties		39
Addition to family (birth,adoption,older adult moving in, etc.)		39
Major business change		39
Major change in financial state (a lot worse or better off than usual)		38
Death of a close friend		37
Changing to a different line of work		36
Major change in the number of arguments with spouse/partner		35
Mortgage/Loan greater than $10,000		31
Foreclosure on a mortgage or loan		30
Major change in responsibilities at work (promotion, demotion, etc.)		29
Change in your sleeping habits		16
Several day vacation		13
Change in your eating habits		15
Major change in family gatherings		15
Change in recreational activities		19
Revision of personal habits (dress manners, associations, quitting smoking, etc.)		24
Minor violations of the law (traffic tickets, jaywalking, disturbing the peace, etc.)		11
Major change in church activities		19
Major change in social activities (clubs, movies, visiting, etc.)		18
In-law troubles		29
Son or Daughter leaving home		29
Outstanding personal achievement		28
Major change in living condition (new home, remodeling, deterioration of neighborhood or home, etc.)		25
Major changes in working hours or conditions		20
Troubles with the boss		23
Spouse/Partner beginning or ceasing work outside the home		26
Beginning or ceasing formal schooling		26
Major holidays		12
Total Points:

Stress is a major factor in illness. Stress is also one of the main factors in the onset of an anxiety disorder or panic attack condition. The more changes or stressors you experience, the more likely you are to get sick.

• 0-150 Low to moderate stress. If your score is below 150 you are less likely to suffer the effects of cumulative stress. You may want to learn and apply stress management and stress reduction strategies in order to prevent the negative consequences of stress build-up. Individuals with a low stress tolerance, however, may find themselves over stressed even with a score of 150.
• 150-249 Moderate Stress. If your score is 150-300 you may be suffering from chronic stress, depending on how you have been able to deal with the stressful situations that have been in your life. Stress is the number one cause of illness and disease. If you have scored in this range, you may want to learn and apply stress reduction and management strategies in order to prevent the negative consequences of stress build-up.
• 250-299 High Stress. If your score is 250-299, it is recommended that you take prompt action to reduce your stress to prevent the development of possible serious illness. Sustained or acute stress plays a major role in the development of serious illness, as well as in the development of stress, anxiety, and sleep disorders.
• 300 and above Very high stress. If your score is above 300 you are probably suffering from some of the detrimental effects of stress. These include, but are not limited to: physical illness (can be chronic or severe), poor sleep patterns, increased irritability or difficulty controlling anger, difficulty in concentration, depression, anxiety, panic, obsessive thinking or acting, family problems, behavioral problems with children, increasingly dysfunctional relationships, indecision that interferes with your successful functioning, or job difficulties.

Developed by Thomas Holmes and Richard Rahe. Homes-Rahe Social Readjustment Rating Scale, Journal of Psychosomatic Research. Voll II, 1967.