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How stressed are you? This test can help you find out

30.01.2024

Speak to almost anyone these days and ‘stressed’ is a word they might use to describe how they feel. Given the circumstances over recent years – and the financial strain many are facing – it’s probably not surprising many people are feeling some pressure.

Did you know there’s a way to measure the life stresses you face, and how likely they are to cause a health issue? The Holmes-Rahe Stress Inventory (also known as the Social Readjustment Rating Scale or SRRS) gives you an idea of whether the stress you’re under is enough to make you sick.

What is the Holmes-Rahe Stress Inventory?

The SRRS was developed in 1967 when two psychiatrists (Thomas Holmes and Richard Rahe) decided to check if stressful events caused illnesses. They looked for a link by examining the medical records of over 5,000 patients.

“The Holmes-Rahe Stress Inventory gives you an idea of whether the stress you’re under could make you sick.”

Then they asked people which of 43 common life events (called Life Change Units or LCUs) they’d experienced over the past two years, and to rank them according to how much upheaval they’d caused. This allowed Holmes and Rahe to give each event a specific stress weighting.

Then they created the scale, which involves adding up the scores for each event. The higher the total score, the more likely a person would become ill.

A total score of 150 points or less suggests you have a low level of life change and are therefore less vulnerable to developing a stress-related health problem.
A score of between 150 and 299 points means you have about a 50/50 chance of developing a health issue in the next two years.
A score of 300 points or more means your chance of getting ill in the next two years is almost 80%.

You can take the SRRS test here.

What are the top causes of life stress?

The idea behind the SRRS is that some events lead to more changes in people’s lives and therefore more stress. In the SRRS, the top five stressful events (and their points value) are:

death of a spouse (100)
divorce (73)
marital separation (65)
detention in gaol or another institution (63)
death of a close family member (63).

Stress Test

The scale recognises that even happy and positive events can be stressful. Marriage scores 50 points on the scale, and marital reconciliation 45. Pregnancy, too, scores quite highly at 40 points. A vacation gets 13 points, and Christmas 12.

“Even positive life events like marriage and vacations can create a degree of stress.”

And even if you haven’t experienced a significant event such as divorce or death in the family, it can still be difficult to cope with several smaller adjustments. Things like changed work conditions and altered sleeping or eating habits score between 15 and 20 points each.

Pros and cons of the Holmes-Rahe Stress Inventory

While the scale can provide guidance about the likelihood of stress impacting your health, it’s not infallible. In fact, it has pros and cons.

Advantages of the SRRS

It has been extensively studied and found to provide surprisingly consistent results.
It has been used widely in studies exploring the link between life events and health.
The test is fast and simple to take.
It covers a wide range of life events.
It’s free.

Disadvantages of the SRRS

The scale also has downsides. One study noted its disadvantages include lack of specifics about some items and that it can’t be used to work out what role different life changes play in illness onset.

“The scale does not account for things like cultural differences, everyday stressors and world events.”

Other disadvantages of the SRRS include its failure to account for:

cultural differences – the scale was developed and tested in the United States and may therefore have problems with cultural bias. For example, one study found that compared to Americans, Malaysians had different attitudes about infringing laws and marital relationships. Malaysians also had significantly higher scores on items relating to work attitudes, financial security, and personal and religious habits.
everyday stresses – as one article points out, the 43 listed life changes do not consider the stress created by everyday things like losing your keys, getting stuck in traffic, physical appearance or arguments with your loved ones.
stress buffers – studies have shown certain things can lower the impact of stress, including regular exercise, leisure activities, a sense of purpose, and access to social support networks.
individual differences – the scale assumes that people respond to stressful life events in the same way, which may not always be the case. Things like age, experience and personal beliefs can impact the way people perceive their life circumstances.
world events and other current stressors – having been around for over 50 years, the scale doesn’t measure things like the stress of keeping up with technological change. Nor does it account for stress related to pandemics, climate change or other contemporary concerns. In a 2017 survey, for example, people reported feeling stressed by Brexit, losing their smartphone, and the threat of terrorism.

Stress workout

What to do if you get a high SRSS score

If you get an elevated score on the SRSS, it could be wise to get some help to cope with the changes.

There are various ways you could seek support, including:

seeing a GP – your doctor can talk to you about what’s happening, check on your health, and arrange referrals to health professionals such as a psychologist or specialist doctor if needed.
calling your employee assistance program (EAP) – these exist to provide confidential advice and support to help employees deal with concerns that could affect their wellbeing or work performance. If you have access to an EAP, why not take advantage of the free professional support?
talking to someone you trust – whether it’s your partner, friend or colleague, speaking to someone you trust can help you see your situation more clearly, release pent-up stress, and gain new insights and clarity.

Stress and your health

All of us experience stress from time to time, and the right amount of stress is good for us. But too much stress can lead to a host of physical health problems, including issues with heart health, gut health, and nervous and immune system function. Excessive stress can also adversely affect your mental health.

“See a health professional if stress is affecting your everyday life or relationships.”

Things you can do to stay on top of stress include:

trying to get some physical activity on most days
getting enough sleep
practicing relaxation techniques such as yoga, mindfulness and meditation
avoiding alcohol, caffeine and drugs
managing your workload
focusing on one task at a time.

If stress is starting to affect your relationships or ability to study, work, or do things you enjoy, speak to a qualified health professional.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified health care professional.