The Holmes-Rahe Life Stress Inventory
Anxiety and stress result from having too many major life changes too quickly. Take this quick test to see if anxiety and stress may be effecting your health.
Write down the number listed on the left for every event you have experienced in the past year. Add all of the numbers together for your total score. The key at the end of the list will help you determine how stress may be impacting your physical health.
100 Death of spouse
65 Marital Separation from mate
63 Detention in jail or other institution
63 Death of a close family member
53 Major personal injury or illness
47 Being fired at work
45 Marital reconciliation with mate
45 Retirement from work
44 Major change in the health or behavior of a family member
39 Sexual Difficulties
39 Gaining a new family member (i.e. birth, adoption, older adult moving in, etc.)
39 Major business readjustment
38 Major change in financial state (i.e.. a lot worse or better off than usual)
37 Death of a close friend
36 Changing to a different line of work
35 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.)
31 Taking on a mortgage (for home, business, etc..)
30 Foreclosure on a mortgage or loan
29 Major change in responsibilities at work (i.e. promotion, demotion, etc.)
29 Son or daughter leaving home (marriage, attending college, joined mil.)
29 In-law troubles
28 Outstanding personal achievement
26 Spouse beginning or ceasing work outside the home
26 Beginning or ceasing formal schooling
25 Major change in living condition (new home, remodeling, deterioration of neighborhood or home etc.)
24 Revision of personal habits (dress, manners, associations, quitting smoking)
23 Troubles with the boss
20 Major changes in working hours or conditions
20 Changes in residence
20 Changing to a new school
19 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)
18 Major change in social activities (clubs, movies, visiting, etc.)
17 Taking on a loan (car, tv,freezer,etc)
16 Major change in sleeping habits (a lot more or a lot less than usual)
15 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)
12 Major holidays
11 Minor violations of the law (traffic tickets, jaywalking, disturbing the peace, etc)
150pts or less
means a relatively low amount of life change and a low susceptibility to stress-induced health breakdown.
150 to 300pts
implies about a 50% chance of a major health breakdown in the next 2 years. Time to make stress management a priority.
300pts or more
raises the odds to about 80%, according to the Holmes-Rahe statistical prediction model. Time to make a list of daily action steps to reduce stress.
If you scored high on this scale, therapy can help you learn tools to calm your mind and body. Call me at 972-768-4795 for an assessment with individual recommendations specific to your situation.
Contact me, Margaret Ann Kellogg, LCSW, at 972-768-4795 or use our contact form. I’m happy to answer your questions. If you are experiencing highly stressful situations, call today to see how I can help.
Margaret Ann Kellogg, LCSW