Stress Management
Do You Cope with Change?
Many studies have found that people who experience multiple significant life changes in their lives within a short period of time are more prone to illnesses. But even more surprising, illness seems to be correlated with any type of change. In other words, change itself is stressful, and whether the change is positive or negative may be irrelevant to the level of stress we experience. What’s more relevant is that change can trigger the feeling of loss of control, and that having good coping skills can help us manage change and the accompanying stress.
The Holmes and Rahe Stress Scale, developed by psychiatrists Thomas Holmes and Richard Rahe, demonstrates the relationship between significant life changes, stress and the resulting impact on health.
To assess your risk for stress-triggered illnesses, add the Life Change Units for each life event or stressor that you experienced during the past year. Your total score may reflect your level of risk for illness (high, moderate or slight) and help you analyze how well you manage stress.
Adults
Life Event/Stressor | Life Change Units |
Death of a spouse | 100 |
Divorce | 73 |
Marital separation | 65 |
Imprisonment | 63 |
Death of a close family member | 63 |
Personal injury or illness | 53 |
Marriage | 50 |
Dismissal from work | 47 |
Marital reconciliation | 45 |
Retirement | 45 |
Change in health of family member | 44 |
Pregnancy | 40 |
Sexual difficulties | 39 |
Gain a new family member | 39 |
Business readjustment | 39 |
Change in financial state | 38 |
Change in frequency of arguments | 35 |
Major mortgage | 32 |
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 |
Begin or end 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 |
Vacation | 13 |
Christmas | 12 |
Minor violation of law | 11 |
SCORING
- 300 or higher represents a high risk of illness.
- 150-299 represents moderate risk of illness.
- 150 or less represents only a slight risk of illness.
Holmes and Rahe found that a score of 300 leads to a 90% chance of developing an illness, having an accident or “blowing up.” A score of 150 leads to a 50-50 chance.
Non-Adults
Life Event/Stressor | Life Change Units |
Getting married | 101 |
Unwed pregnancy | 92 |
Death of parent | 87 |
Acquiring a visible deformity | 81 |
Divorce of parents | 77 |
Fathering an unwed pregnancy | 77 |
Becoming involved with drugs or alcohol | 76 |
Jail sentence of parent for over one year | 75 |
Marital separation of parents | 69 |
Death of a brother or sister | 68 |
Change in acceptance by peers | 67 |
Pregnancy of unwed 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 parent for over 30 days | 53 |
Breaking up with boyfriend or girlfriend | 53 |
Beginning to date | 51 |
Suspension from school | 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 parent from home | 38 |
Brother or sister leaving home | 37 |
Addition of third adult to family | 34 |
Becoming a full-fledged member of a church | 31 |
Decrease in arguments between parents | 27 |
Decrease in arguments with parents | 26 |
Mother or father beginning work | 26 |
SCORING
- 300 or higher represents a high risk of illness.
- 150-299 represents moderate risk of illness.
- 150 or less represents only a slight risk of illness.
References
Holmes, T., Rahe, R.. Holmes-Rahe Social Readjustment Rating Scale. Journal of Psychosomatic Research, (1967). Vol. 11, pp. 213-218