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Holmes and Rahe Stress Scale. How Stressed Are You? - Self Improvement

Holmes and Rahe Stress Scale. How Stressed Are You?

It has been demonstrated consistently that stress takes its toll physically and emotionally in some rather serious ways over the years. So the big question is how stressed are you and what can you do about it? The starting place is to determine your stress level and Holmes and Rahe have developed a measuring tool that has gained significant credibility.

To measure stress according to the Holmes and Rahe Stress Scale, the number of “Life Change Units” that apply to events in the past year of an individual’s life are added and the final score will give a rough estimate of how stress affects health.

How stressed are you?

Life event 2 Life change units2
Death of a spouse 100
Divorce 73
Marital separation 65
Imprisonment 63
Death of a close family member 63
Personal injury or illness 53
Marriage 50
Dismissal from work 47
Marital reconciliation 45
Retirement 45
Change in health of family member 44
Pregnancy 40
Sexual difficulties 39
Gain a new family member 39
Business readjustment 39
Change in financial state 38
Death of a close friend 37
Change to different line of work 36
Change in frequency of arguments 35
Major mortgage 32
Foreclosure of mortgage or loan 30
Change in responsibilities at work 29
Child leaving home 29
Trouble with in-laws 29
Outstanding personal achievement 28
Spouse starts or stops work 26
Begin or end school 26
Change in living conditions 25
Revision of personal habits 24
Trouble with boss 23
Change in working hours or conditions 20
Change in residence 20
Change in schools 20
Change in recreation 19
Change in church activities 19
Change in social activities 18
Minor mortgage or loan 17
Change in sleeping habits 16
Change in number of family reunions 15
Change in eating habits 15
Vacation 13
Christmas 12
Minor violation of law 11

Score of 300+: At risk of illness.

Score of 150-299+: Risk of illness is moderate (reduced by 30% from the above risk).

Score 150-: Only have a slight risk of illness.


So, how did you do?

So, how stressed are you? If you answered the questions honestly, you may be surprised at your score. Some of you will shrug it off, saying to yourself that even though it’s high, you can get through it with no help and no mitigation.  Some of you will say you’ll “worry about it later” and you continue the daily grind. (do you notice the word “worry there?) Some of you will throw up your hands and say nothing, fearing the worst. and taking on the martyr’s attitude. It is my hope that most of you will say, “Help me find ways  to  deal with it so I can have a full and happier life.”

But now you know the answer to “How stressed are you?” Let’s do something about it.

What can you do about it?

If you scored above 300 (or even above 200), I highly recommend:

  • Seeking professional help to learn how to cope with and relieve stress
  • Become a student of meditation.
  • Assess your lifestyle and make significant changes in the stress-producing areas.
  • Find ways to have fun

If you scored high on this test, PLEASE take it seriously and find ways that work for you to reduce the stress level. There is a time, perhaps later on, but there IS a time when the stress takes its toll and will show up in symptoms you really don’t want to have.

Some of us have been there, done that.

‘Nuf said.

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