The Holmes and Rahe Stress Scale
Stress is the most common issue in today’s era. Everyone starting from a young kid to an old person faces some kind of stress in their day-to-day life. Stress can also help you with instant motivation and help you perform better than you actually can. However, stress beyond the limits is very dangerous for your body both mentally as well as physically. But what do you actually mean by limit?
The limit here or anywhere means a certain boundary beyond which anything is considered excess. When it comes to stress, general stress about day to day life and some small issues are completely fine. But when the stress is too high due to some serious issues or different types of situation which may have a long term or some serious effect is not normal.
WHAT’S IN IT
Holmes Rahe Stress Scale
What is the Holmes Rahe stress scale?
Holmes Rahe stress scale is basically a kind of measurement device or measurement formula that helps you calculate stress levels and how they can affect you. Also, It shows a connection between stress levels and illness.
Meanwhile, A few decades back in 1967 Thomas Holmes and Richard Rahe surveyed around five thousand patients medical reports. This was done to determine whether stressful events cause any kind of illness. The patients were asked to rank a list of events and each event was given a unit known as a life-changing unit. The patients ranked forty-three life events.
Holmes Rahe stress scale has basically assigned a score or you can call it weights to each life event that they have listed and a person taking this test has to calculate their total score by adding the score of all the events that he is going through. Also, The final total that comes at the end of this test is the score that actually tells you how stressful you are and what are the chances of you getting affected by this stress level.
Holmes Rahe Stress Inventory
So, The stress inventory is classified into two categories one is for the adults and there is for the non-adults.
|Life event||Life change units|
|Death of a spouse||100|
|Death of a close family member||63|
|Personal injury or illness||53|
|Dismissal from work||47|
|Change in health of family member||44|
|Gain a new family member||39|
|Change in a financial state||38|
|Death of a close friend||37|
|Change to a different line of work||36|
|Change in frequency of arguments||35|
|Foreclosure of mortgage or loan||30|
|Change in responsibilities at work||29|
|Child leaving home||29|
|Trouble with in-laws||29|
|Outstanding personal achievement||28|
|Spouse starts or stops work||26|
|Beginning or end of the school||26|
|Change in living conditions||25|
|Revision of personal habits||24|
|Trouble with boss||23|
|Change in working hours or conditions||20|
|Change in residence||20|
|Change in schools||20|
|Change in recreation||19|
|Change in church activities||19|
|Change in social activities||18|
|Minor mortgage or loan||17|
|Change in sleeping habits||16|
|Change in number of family reunions||15|
|Change in eating habits||15|
|Minor violation of law||11|
|Life Event||Life Change Units|
|Death of parent||100|
|Divorce of parents||90|
|Acquiring a visible deformity||80|
|Fathering a child||70|
|Jail sentence of a parent for over one year||70|
|Marital separation of parents||69|
|Death of a brother or sister||68|
|Change in acceptance by peers||67|
|Unplanned pregnancy of sister||64|
|Discovery of being an adopted child||63|
|Marriage of parent to stepparent||63|
|Death of a close friend||63|
|Having a visible congenital deformity||62|
|Serious illness requiring hospitalization||58|
|Failure of a grade in school||56|
|Not making an extracurricular activity||55|
|Hospitalization of a parent||55|
|Jail sentence of a parent for over 30 days||53|
|Breaking up with boyfriend or girlfriend||53|
|Beginning to date||51|
|Suspension from school||50|
|Becoming involved with drugs or alcohol||50|
|Birth of a brother or sister||50|
|Increase in arguments between parents||47|
|Loss of job by parent||46|
|Outstanding personal achievement||46|
|Change in parent’s financial status||45|
|Accepted at college of choice||43|
|Being a senior in high school||42|
|Hospitalization of a sibling||41|
|Increased absence of a parent from home||38|
|Brother or sister leaving home||37|
|Addition of the third adult to family||34|
|Becoming a full-fledged member of a church||31|
|The decrease in arguments between parents||27|
|The decrease in arguments with parents||26|
|Mother or father beginning work||26|
Just calculate the total score and compare the results as below.
Score =/< 150 This is considered good as at this score you are at a very low stage of stress and have a very less chance of getting affected by it.
Score >150 but <300 At this stage, your stress levels are pretty high and you have moderate chances of getting affected by it and this may lead to some stress and illness issues both at the physical and mental level.
Score >300 This is the most serious stage where you are at an extreme level of getting affected by stress. At this stage, you can really face some serious stress and illness issues.
Tips to Reduce Stress
The most simple and practical solution to reduce your stress would be to take a break. Taking a break from your daily life routine may actually help you relax better. And when you relax better you can actually feel good and you think less about the stressful situations.
However every time it is not possible to take a break, below are some tips that can actually help you manage stress and also stay away from it.
- Exercise: Exercise is a very good option as it releases good hormones which can actually help you with stress.
- Reduce intake of alcohol, cigarettes, any other drug: Alcohol and cigarettes are very bad for your overall health for some time they can help you forget about stress but in long term, they will affect you.
- Spend more time with friends and family: No one can help you fight stress better than your own friends and family.
- Set goals and priorities: Goals are important as they can help you divert your focus from stress to something good.
- Talk to your health care provider
Stress is the most common issue in today’s era. Also, Everyone starting from a young kid to an old person faces some kind of stress in their day to day life and stress can actually help you create a backup or prepare for a situation thinking of what is causing you stress. Stress can also help you with instant motivation and help you perform better than you actually can. meanwhile, A few decades back in 1967 Thomas Holmes and Richard Rahe surveyed around five thousand patients medical reports. So, This was done to determine whether stressful events cause any kind of illness and The stress inventory is classified into two categories one is for the adults and there is for the non-adults.
Also you can read our blog on Time Management: How The Pickle Jar Theory Will Help You