The Holmes-Rahe Life Stress Inventory: Assessing Your Risk for Disease

Today’s NB lets you go through one of the most well-known self-assessment tools for measuring the total stress, so you can determine your risk factors for disease.

Researchers have known for decades about the link between the amount of stress and emotional upset in people’s lives and the likelihood of getting sick.

One of the most well-known self-assessment tools for measuring the total stress you’re under is the Holmes-Rahe Stress Inventory. It was developed in the late 1960s by psychiatrists Thomas H. Holmes and Richard Rahe and has been refined over the years.

Also known as the Social Rating Re-adjustment Scale, anyone can take the test to find out their score.

The test recognizes that all major life events – even happy ones – require life adjustments and coping skills.

Remember, a high score doesn’t mean you will get sick. It means you need to be gentle with yourself and take steps to mitigate the effects of the stress so that it doesn’t make you sick.

Ultimately, each of us is responsible for our psychological state and needs to identify and take action to address threats of stress, anxiety, and depression.

To check your stress levels, select each of the events that has happened to you in the last year and add up your total score.

The Holmes-Rahe Life Stress Inventory

The Social Readjustment Rating Scale

Instructions: Mark down the point value for each of these life events that has happened to you during the previous year. Total these associated points.

Death of spouse	100
Divorce	73
Marital separation from mate	65
Detention in jail or other institution	63
Death of a close family member	63
Major personal injury or illness	53
Marriage	50
Being fired at work	47
Marital reconciliation with mate	45
Retirement from work	45
Major change in the health or behavior of a family member	44
Pregnancy	40
Sexual Difficulties	39
Gaining a new family member (i.e. … birth, adoption, older adult moving in, etc.)	39
Major business readjustment	39
Major change in financial state (i.e. 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 w/spouse (i.e. either a lot more or a lot less than usual regarding child rearing, personal habits, etc.)	35
Taking on a mortgage (for home, business, etc… )	31
Foreclosure on a mortgage or loan	30
Major change in responsibilities at work (i.e. promotion, demotion, etc.)	29
Son or daughter leaving home (marriage, attending college, joined military)	29
In-law troubles	29
Outstanding personal achievement	28
Spouse beginning or ceasing work outside the home	26
Beginning or ceasing formal schooling	26
Major change in living condition (new home, remodeling. deterioration of neighborhood or home etc.)	25
Revision of personal habits (dress manners, associations, quitting smoking)	24
Troubles with the boss	23
Major changes in working hours or conditions	20
Changes in residence	20
Changing to a new school	20
Major change in usual type and/or amount of recreation	19
Major change in church activity (i.e. a lot more or less than usual)	19
Major change in social activities (clubs, movies, visiting, etc.)	18
Taking on a loan (car, tv, freezer, etc.)	17
Major change in sleeping habits (a lot more or a lot less than usual)	16
Major change in number of family get-togethers	15
Major change in eating habits (a lot more or less food intake, or very different meal hours or surroundings)	15
Vacation	13
Major holidays	12
Minor violations of the law (traffic tickets, jaywalking, disturbing the peace, etc.)	11

Now, add up all the points you have to find your score. TOTAL