To get an idea of the level of stress you are currently operating under, read each of the events listed below and calculate the number of events which have occurred in the last year. Also include events that you believe may still be affecting you, even if the event occurred prior to the last 12 months.
Life event Life Change Units
Death of spouse 100 Divorce 73 Marital separation 65 Jail term 63 Death of close family member 63 Personal injury or illness 53 Marriage 50 Retrenched or fired 47 Marital reconciliation 45 Retirement 45 Illness of family member 44 Pregnancy 40 Sexual difficulties 39 Birth of new child 39 Change of financial state 38 Death of close friend 37 Change of job 36 Increased arguments with spouse 35 House mortgage 31 Foreclosure of mortgage 30 Change in responsibilities at work 29 Child leaving home 29 Problems with in-laws 29 Partner begins or stops work 29 Begin or end school 28 Problems with boss 23 Change in work hours or conditions 20 Change in residence 20 Change of school 20 Change in social activities 17 Change in sleeping habits 16 Change in eating habits 15 Vacation 13 Christmas 12 Minor violation of the law 11
If your final score is over 300, you are under a considerable amount of stress. Scores between 200 and 300 indicate a moderate stress level, and under 200 points to a low stress load.
This list is obviously incomplete as it does not include events such as sexual assault, having a family member in active service, having a chronic mental illness or a family member with a mental illness, and other common yet stressful situations. The list is not meant to be exhaustive, but to provide a means of approximately assessing the level of stress in your life.
Knowledge is power and being aware of your “Stress Score” gives you the opportunity to take steps to alleviate the effect of stress. Increased exercise, better diet, talking to friends and family about what is concerning you, taking up yoga, consulting a counselor: all are useful tools to help you cope with the stress in your life.