How Much Stress is in Your Life?

Find out just how much stress you have....

What's your score?

Although each of us is under stress constantly, there are some events that are far and away more stressful than others. To assess the variation of events, researchers Dr. Richard Rahe and Dr. Thomas Holmes developed the scale below in 1967. Keep in mind that everybody views stressors differently, and your assessment of the values may vary greatly from the chart. Also, there are many life events that are not on the chart, and some of those missing events may be great stressors in your experience.

"Social Readjustment Rating Scale"

100   Death of spouse
73   Divorce
65   Marital separation
63   Jail term
63   Death of close family member
53   Major personal injury or illness
50   Marriage
47   Fired from work
45   Marital reconciliation
45   Retirement
44   Change in health of family member
40   Pregnancy
40   Sex difficulties
39   Gain of new family member
39   Major business readjustment
38   Change in financial state
37   Death of a close friend
36   Change to a different line of work
35   Change in number of arguments with partner
31   Mortgage or loan for major purchase (home, etc.)
30   Forclosure on a 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
19   Change in church activities
17   Loan for car, TV, furniture, etc.
16   Change in sleeping habits
15   Change in number of family get-togethers
15   Change in eating habits
13   Vacation
12   Christmas
11   Minor violations of the law


Add up the points for events that have occured to you within the last 12 months. The researchers considered a score of less than 150 to be an indicator that you have experienced minor stress. A score between 150 and 199 indicates mild stress. 200-299 indicates moderate stress, and above 300 is major stress.

Since stress results in a physiological strain on our body, extended or excessive stress can have a very negative effect. Studies have indicated that people with scores above 300 are much more likely to have an accident or experience an illness within 2 years. Those with scores between 150 and 300 have a moderate risk of accident or illness, up to a 35% increased risk. Below 150 you have a much reduced chance of accident or illness, but it is still important to take care.

Symptoms of stress

Regardless of your score, you may exhibit some of the following symptoms of excessive stress:

tightness in chest
difficulty making decisions
trouble sleeping
upset stomach
trouble concentrating
making errors
repetitive thoughts
desire to "run away"
easily upset
accidents or injuries
continued boredom
unexpected tears
feeling sad


Make changes now

Some research being performed now indicates that up to 50% of all disease is caused by stress! We also know that extended stress puts such physical strain on our bodies that it reduces life span. Click here to understand the physiological process that stress induces. The good news is that we CAN manage even the worst stress in our lives. Even though lots of changes may be happening to us we can maintain balance and keep our health.

Hypnosis helps

There are many effective ways to deal with stress in our lives - click here to learn about them. Although we can't eliminate most of the stresses we experience, management of them is a skill we can learn. At The Pathway we help people learn those skills. Give us a call to set up an appointment and we'll help you learn to relax and get more enjoyment from life!



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