A stressful life events list, like the Social Adjustment Rating Scale, is a helpful tool for determining your stress and anxiety level.
The life events scale is a way of determining if your most stressful life events are putting you on overload…
Developed by Thomas Holmes and Richard Rahe of the University of Washington School of Medicine, the life events scale is also known as the Social Readjustment Rating Scale.
The scale is used by many psychologists and therapists to determine your level of stress, based on the most stressful life events that you have had, during the past year.
Social Readjustment Rating Scale
This life events scale is based on the theory that both good and bad events in a person’s life will increase stress levels.
That’s important because increased stress levels make you more susceptible to illness and mental health problems.
Here’s how to use the scale.
- If an event has taken place in your life in the last 12 months, copy the number beside the event.
- If a particular event has happened to you more than once within the last 12 months, multiply the value (number beside the life event) by the number of occurrences.
- Add them up to get your total score.
For example, in the last 12 months if you have experienced the death of a spouse (100) and a personal injury (53) your total would be 153.
- Death of a spouse 100
- Divorce 73
- Marital Separation 65
- Jail term 63
- Death of a close family member 63
- Personal injury or illness 53
- Marriage 50
- Fired at work 47
- Marital reconciliation 45
- Retirement 45
- Change in health of family member 44
- Pregnancy 40
- Sex difficulties 39
- Gain of a new family member 39
- Business readjustments 39
- Change in financial state 38
- Death of a close friend 37
- Change to different line of work 36
- Change in number of arguments with spouse 35
- Mortgage over $ 50,000 31
- Foreclosure of mortgage 30
- Change in responsibilities at work 29
- Son or daughter leaving home 29
- Trouble with in-laws 29
- Outstanding Personal achievements 28
- Spouse begins 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 work hours or conditions 20
- Change in residence 20
- Change in school 20
- Change in recreation 19
- Change in religious activities 19
- Change in social activities 18
- Loan less than 50,000 17
- Change in sleeping habits 16
- Change in number of family get- togethers 15
- Change in eating habits 15
- Single Person Living Alone 14
- Vacation 13
- Holidays 12
- Minor violation of laws 11
What’s Your Score?
Add all your numbers together to get the total. The higher the number, the higher your stress level.
Your level of susceptibility to illness, disease and mental health problems increases with stressful events happening in your life.
Every time you have a change in your life, you need to adapt, regain stability and therefore maintain health.
The higher your score, the more effort and diligence you will need to relieve stress and tension.
Here’s how you determine your score for the stressful life events list:
- Low – if your score is Below 149
- Mild – if your score is Between 150-200
- Moderate – if your score is Between 200-299
- High – if your score is Above 300
How did you do with the Stressful Life Events List? If your score put you in the moderate to high range, then you need to address your stress level–right away.
You are in danger of having stress affect your overall health–and it may be already interfering with your abilities to function normally and handle everyday issues.
It is very important that you develop a personal stress management plan, and get to work right away to reduce stress and tension in your life!