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Measuring Stress Inventory
The following is provided as a tool for initial assessment of your current situation. It is not meant to take the place of an individual consultation with a trained therapist.
Think back on each possible life event listed below and decide how many times, if at all, it has happened to you within the last year. Write that number in the 'Number of Times' column. (If an event happened more than four times, give it a score of four.)
Event |
# of Times |
X |
Value |
= |
Score |
A lot more or less trouble with the boss |
|
x |
23 |
= |
|
A major change in sleeping habits (sleeping a lot more of a lot less or a change in the time of day when you sleep). |
|
x |
16 |
= |
|
A major change in eating habits (eating a lot more or a lot less or very different meal hours or surroundings). |
|
x |
15 |
= |
|
A revision of personal habits (dress, manners, associations) |
|
x |
25 |
= |
|
A major change in your usual type or amount of recreation |
|
x |
19 |
= |
|
A major change in your social activities (clubs, dancing, movies, visiting) |
|
x |
18 |
= |
|
A major change in the number of family get-togethers |
|
x |
15 |
= |
|
A major change in your financial state (a lot worse or better off) |
|
x |
38 |
= |
|
Trouble with in-laws |
|
x |
29 |
= |
|
A major change in the number of arguments with spouse (a lot more or less than usual regarding child rearing, personal habits, etc.) |
|
x |
35 |
= |
|
Sexual difficulties |
|
x |
39 |
= |
|
Major personal injury or illness |
|
x |
53 |
= |
|
Death of a close family members (other than spouse) |
|
x |
63 |
= |
|
Death of spouse |
|
x |
100 |
= |
|
Death of a close friend |
|
x |
37 |
= |
|
Gaining a new family member (through birth, adoption, oldest moving in, and so on). |
|
x |
39 |
= |
|
Major change in the health or behavior of a family member. |
|
x |
44 |
= |
|
Change in residence. |
|
x |
20 |
= |
|
Detention in jail or other institution. |
|
x |
63 |
= |
|
Minor violations of the law (traffic tickets, jaywalking, disturbing the peace, and so on). |
|
x |
11 |
= |
|
Major business readjustment (merger, reorganization, bankruptcy, and so on). |
|
x |
39 |
= |
|
Marriage. |
|
x |
50 |
= |
|
Divorce. |
|
x |
73 |
= |
|
Marital separation from spouse. |
|
x |
65 |
= |
|
Outstanding personal achievement. |
|
x |
28 |
= |
|
Son or daughter leaving home (marriage, attending college, and so on). |
|
x |
29 |
= |
|
Retirement from work. |
|
x |
45 |
= |
|
Major change in working hours or conditions. |
|
x |
20 |
= |
|
Major change in responsibilities at work (promotion, demotion, lateral transfer). |
|
x |
29 |
= |
|
Being fired from work. |
|
x |
47 |
= |
|
Major change in living conditions (building a new home or remodeling, deterioration of home or neighborhood). |
|
x |
25 |
= |
|
Spouse beginning or ceasing to work outside the home. |
|
x |
26 |
= |
|
Taking out a mortgage or loan for a major purchase (purchasing a home or business and so on). |
|
x |
31 |
= |
|
Taking out a loan for a lesser purchase (car, TV, computer, and so on). |
|
x |
17 |
= |
|
Foreclosure on a mortgage or loan. |
|
x |
30 |
= |
|
Vacation. |
|
x |
13 |
= |
|
Changing to a new school. |
|
x |
20 |
= |
|
Changing to a different line of work. |
|
x |
36 |
= |
|
Beginning or ceasing formal schooling. |
|
x |
26 |
= |
|
Marital reconciliation with mate. |
|
x |
45 |
= |
|
Pregnancy. |
|
x |
40 |
= |
Your total score:
Scoring: Multiply the mean score by the number of times an event happened, and enter the result in the 'Your Score' column. (Remember, if an event happened more than four times, within the past year, give it a score of four). Add up your scores to get your total score and enter it at the bottom of the schedule.
According to Dr. Holmes and his associates, the higher your total score, the greater your risk of developing stress related symptoms or illnesses. Of those people with a score over 3—for the past year, almost 80% get sick in the near future, with a score of 200-299, about 50% get sick in the near future; and with a score of 150-199, only about 30% get sick in the near future. A score of less than 150 indicates that you have a low chance of becoming ill. So, the higher your score, the harder you should work to stay well.
Copyright 1981 by Thomas H. Holmes, M.D. The University of Washington Press Edition, 1986. Department of Psychiatry and Behavioral Sciences, University of Washington School of Medicine, Seattle, Washington 98185.