How To Measure Your Stress Level.

Dec 5th, 2010 | By | Category: abundance, Career advice, challenges, fear, measuring stress levels, stress

Happy Holidays

As the year gallops towards the finish line, professional and personal stress seems to increase. All of a sudden it seems like everything needs done, and everyone wants it now.

Everyone reacts to situations and stress differently. In most cases it is personal perception that causes stress more than actual events. In other words it is the way we think about things that causes stress. Some stress is healthy and necessary for most of us to achieve our potential. On the other hand too much stress may cause both physical and mental problems. It is important to deal effectively with stress to keep functioning on an even keel.

Perhaps the most useful and widely accepted definition of stress was defined mainly by the work of Richard S. Lazarus: Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” In less formal terms, we feel stressed when we feel that “things are out of control”. Since the key phase …when we feel that “things are out of control” is subjective, stress is really a personal experience. While most individuals experience stress from similar situations, it is the individual’s perception that determines their stress level. The ability to deal with stress is based on several factors, but one of the key elements is how we view ourselves and our ability or responsibility to meet demands that are beyond our capabilities. The Social Readjustment Rating Scale (SRRS), more commonly known as the Holmes and Rahe Stress Scale, was created to estimate an individual’s level of stress.

Below is a copy of the test and scoring. (retrieved 12/05/2010 from

1. Death of a spouse 100
2. Divorce 73
3. Marital Separation 65
4. Jail term 63
5. Death of a close family member 63
6. Personal injury or illness 53
7. Marriage 50
8. Fired at work 47
9. Marital reconciliation 45
10. Retirement 45
11. Change in health of family member 44
12. Pregnancy 40
13. Sex difficulties 39
14. Gain of a new family member 39
15. Business readjustments 39
16. Change in financial state 38
17. Death of a close friend 37
18. Change to different line of work 36
19. Change in no. of arguments with spouse 35
20. Mortgage over $ 50,000 31
21. Foreclosure of mortgage 30
22. Change in responsibilities at work 29
23. Son or daughter leaving home 29
24. Trouble with in-laws 29
25. Outstanding Personal achievements 28
26. Wife begins or stops work 26
27. Begin or end school 26
28. Change in living conditions 25
29. Revision of personal habits 24
30. Trouble with boss 23
31. Change in work hours or conditions 20
32. Change in residence 20
33. Change in school 20
34. Change in recreation 19
35. Change in religious activities 19
36. Change in social activities 18
37. Loan less than 50,000 17
38. Change in sleeping habits 16
39. Change in no. of family get- together 15
40. Change in eating habits 15
41. Vacation 13
42. Holidays 12
43. Minor violation of laws 11

Each event should be considered if it has taken place in the last 12 months. Add values to the right of each item to obtain the total score.
Your susceptibility to illness and mental health problems:
Low < 149 Mild = 150-200 Moderate = 200-299 Major >300

This is only an estimate of your stress level and should not be used for anything more than to bring your awareness it your current stress level. If your stress level is moderate to major you should consider taking steps to reduce or cope with your stress level. Good luck and relax. The PracticaL Mentor

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