The Holmes-Rahe Life Stress Inventory The Social Readjustment Rating Scale

This stress test provided to us in undergrad is something I normally but not always provide to clients. If this is too difficult to visualize on the blog that is ok. Just look it up on line and it is there, so it will be clearer for you. Too much stress as I have written before is unhealthy and not enough stress is oh well. What is ideal especially for exams is a moderate amount. Remember that stress accumulates and can cause physical ailments. INSTRUCTIONS: Mark down the point value of each of these life events that has happened to you during the previous year. Total these associated pointed. Life Event 1. Death of spouse 100 2. Divorce 73 3. Marital Separation from mate 65 4. Detention in jail or other institution 63 5. Death of a close family member 63 6. Major personal injury or illness 53 7. Marriage 50 8. Being fired at work 47 9. Marital reconciliation with mate 45 10. Retirement from work 45 11. Major change in the health or behavior of a family member 44 12. Pregnancy 40 13. Sexual Difficulties 39 14. Gaining a new family member (i.e. birth, adoption, older adult moving in, etc.) 39 15. Major business adjustment 39 16. Major change in financial state (i.e. a lot worse or better than usual) 38 17. Death of a close friend 37 18. Changing to a different line of work 36 19. Major change in number of arguments with spouse (i.e. a lot more or less) 35 20. Taking on a mortgage (for home, business, etc.) 31 21. Foreclosure on a mortgage or loan 30 22. Major change in responsibilities at work (i.e. promotion, demotion, etc.) 29 23. Son or daughter leaving home (marriage, college, military, etc.) 29 24. In-law troubles 29 25. Outstanding personal achievement 28 26. Spouse beginning or ceasing work outside the home 26 27. Beginning or ceasing formal schooling 26 28. Major change in living condition (i.e. new home, remodeling, deterioration, etc.) 25 29. Revision of personal habits (i.e. dress, associations, quit smoking, etc.) 24 30. Troubles with the boss 23 31. Major changes in working hours or conditions 20 32. Changes in residence 20 33. Changing to a new school 20 34. Major change in usual type and/or amount of recreation 19 35. Major change in church activity (i.e. a lot more or less) 19 36. Major change in social activities (i.e. clubs, movies, visiting, etc.) 18 37. Taking on a loan (i.e. car, tv, freezer, etc.) 17 38. Major change in sleeping habits (i.e. a lot more or less) 16 39. Major change in number of family get-togethers (i.e. a lot more or less) 15 40. Major change in eating habits (i.e. a lot more or less, eating hours, surroundings, etc) 15 41. Vacation 13 42. Major holidays 12 43. Minor violations of the law (i.e. traffic tickets, jaywalking, etc.) 11 Now, add up al the points you have to find your score. 150pts or less means a relatively low amount of life change and a low susceptibility to stress-induce health problems. 150 to 300pts implies about a 50% chance of a major stress-induced health problem in the next 2 years. 300pts or more raises the odds to about 80%, according to the Holmes-Rahe prediction model. Sources: Adapted from Thomas Holmes and Richard Rahe. Holmes-Rahe Social Readjustment Rating Scale, Journal of Psychosomatic Research. Vol II, 1967. Activities to Improve Your Spirits 1. Reading novels or magazines 2. Watching TV 3. Renting and watching a video 4. Learning a new craft or hobby 5. Camping 6. Working in politics or for a political or social cause 7. Having lunch with friends 8. Taking a shower 9. Being with animals 10. Singing in a group 11. Going to church socials 12. Playing a musical instrument 13. Going to the beach 14. Rearranging your furniture 15. Reading something spiritual 16. Going to a sports event 17. Playing sports 18. Going to the movies 19. Cooking meals 20. Having a good cry 21. Going to a restaurant 22. Looking at beautiful flowers or 38. Running, jogging or walking 39. While walking, noticed new things 40. Playing Frisbee 41. Listening to music 42. Knitting, crocheting, needlework 43. Starting a new project 44. Having sex 45. Bird watching 46. Repairing things 47. Bicycling 48. Giving gifts 49. Going on outings (to the park, picnic) 50. Playing basketball 51. Helping someone 52. Seeing beautiful scenery 53. Hiking 54. Going to a museum 55. Fishing 56. Going to a health club 57. Writing letters, cards, notes 58. Going to luncheons, potlucks, plants 23. Saying prayers etc. 24. Canning, making preserves, etc. 25. Taking a bath 26. Making food or crafts to sell or give away 27. Painting or drawing 28. Visiting people who are sick or shut in 29. Bowling 59. Being with my spouse or partner 60. Going on field trips, nature walks, etc. 61. Expressing my love to someone 62. Caring for houseplants 63. Collecting things 64. Sewing 30. Gardening or doing yard work 31. Shopping etc. 32. Sitting in the sun 33. Going to the zoo or amusement park 34. Playing board games 35. Doing outdoor work 36. reading the newspaper 37. Swimming 66. Doing volunteer work 67. Seeing old friends 68. Writing to old friends 69. Calling old friends 70. Going to the library Adapted from: Preston, J.D. (2001). Lift Your Mood Now: Simple Things You Can Do to Beat the Blues. Oakland, CA: New Harbinger Publications, Inc. 65. Going to auctions, garage sales, Creating Your Special Place In creating your own special place, you will be making a retreat for relaxation and hearing your inner voice. A special place might be at the end of a path that leads to a pond. Grass is under your feet, the pond is about 30 yards away and mountains are in the distant. You can feel the coolness of the air in this shady spot. The birds are singing. The sun is bright on the pond. The flowers’ sweet smells attract the bees buzzing over them. Or your special place might be a sparkling clean kitchen, with cinnamon buns baking in the oven. Through the kitchen window you can see fields of yellow wheat. A wind chime flutters in the breeze. Try taping this exercise and playing it, or have a friend read it to you slowly. To go to your safe and special place, lie down, be totally comfortable. Close your eyes...Walk slowly to a quiet place in your mind...Your place can be inside or outside....It needs to be peaceful and safe...Picture yourself unloading your anxieties, your worries...Notice the view in the distance....What do you see?...What do you smell?...What do you hear?...Notice what is before you...Reach out and touch it...How does it feel?...Smell it...Hear it...Make the temperature comfortable...Be safe here...Look around for a special spot, a private spot...Find the path to this place...Feel the ground with your feet...Look above you...What do you see?...Hear?...Smell?...Walk down this path until you can enter your own quiet, comfortable, safe place. You have arrived at your special place...What is under your feet?...How does it feel?...Take several steps...What do you see above you?...What do you hear?...Do you hear something else?...Reach out and touch something...What is its texture?... Sit or lie in your special place...Notice its smells, sounds, sights...This is your place and nothing can harm you here...If danger is here, expel it...Spend a few minutes realizing you are relaxed, safe and comfortable. Memorize this place’s smells, tastes, sights, sounds...You can come back and relax here whenever you want...Leave by the same path or entrance...Notice the ground, touch things near you...Look far away and appreciate the view...Remind yourself this special place you created can be entered whenever you wish. Say an affirmation such as, “I can relax here,” or “This is my safe and special place. I can come here whenever I wish.” Now open your eyes and spend a few seconds appreciating your relaxation. Source: Adapted from Davis, M, Eshelman, E, and McKay, M. The Relaxation and Stress Reduction Workbook. 1995, New Harbinger Productions, Inc.