A Stressful Life Events List

Also known as the Social Readjustment Rating Scale By Thomas Holmes and Richard Rahe University of Washington School of Medicine.

Holmes, T.H. & Rahe, R.H. (1967). The social readjustment rating scale. Journal of Psychosomatic Research, 11, 213-218.

This scale is based on the theory that good and bad events in a person’s life can increase stress levels and make them more susceptible to illness and mental health problems. Copy the value in the box beside if the event relates to you and has taken place in the last 12 months.

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 obtain the 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.

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. Spouse 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 number of family get- togethers 15

40. Change in eating habits 15

41. Single Person Living Alone 14

42. Vacation 13

43. Holidays 12

44. Minor violation of laws 11

45. Other *

What's your TOTAL?

SCORING:

Your level of susceptibility to illness, disease and mental health problems increases with stressful events happening in your life. A change in your life requires an effort to adapt, regain stability and therefore maintain health. The higher your score, the more effort and diligence you will need.

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