The SRRS Test
The Social Readjustment Rating Scale (SRRS), more commonly known as the Holmes and Rahe Stress Scale, was created to help us realise the stress load that we often carry without realising, and is so valuable as it gives us the opportunity to make conscious changes before it affects our health.
This is very personal to me as that’s certainly not something I did, even though this test was the first thing we did on commencing my commercial pilots training in 2003!
“Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.”
People use the word “stress” to describe a wide variety of situations – Change of any kind often leads to stress, even if it’s a positive change that we’ve chosen, such as moving house or going on holiday. Right now the feeling that our normal routines, freedom and social interactions need to change is definitely causing stress.
The definition of stress quoted above, mainly attributed to Richard S. Lazarus. basically states that we feel stressed when we feel that “things are out of control.”
Our ability to cope with the demands upon us is key to our experience of stress, and this is a lifestyle choice! Maintaining your boundaries – not saying “yes” when you mean “no” and making time for rest & play will give you a buffer to allow for extra, unplanned demands. If you live your life on the edge (I get you! I was this person!), then you will have nothing left and you will not cope with stress well. Likelihood is that you will be an angry, negative and reactive person. You might hide behind your perfectionist mask, but when you haven’t got the capacity to hold the perfect appearance, things will crumble quickly.
How much does it take to push you ‘over the edge?’
I’d recommend using this test for you and your family at frequent intervals in order to acknowledge any stress any of you are under. Use it as your warning flag to take a break.
I know you might be reading this thinking that there’s no way that you have the capacity to take a break, but I can tell you from experience, that, if you don’t, life will take that choice out of your hands…
Add up your Life Change Units for each Life Event that you’ve experienced in the last 12 months. If you experienced the same event more than once, add the score again for each extra occurrence of the event, in order to gain a more accurate total.
| Life event | Life change units |
| Beginning or end of school/education | 26 |
| Business readjustment | 39 |
| Change in church activities | 19 |
| Change in eating habits | 15 |
| Change in financial state | 38 |
| Change in frequency of arguments | 35 |
| Change in health of family member | 44 |
| Change in living conditions | 25 |
| Change in number of family reunions | 15 |
| Change in recreation | 19 |
| Change in residence | 20 |
| Change in responsibilities at work | 29 |
| Change in schools/place of education | 20 |
| Change in sleeping habits | 16 |
| Change in social activities | 18 |
| Change in working hours or conditions | 20 |
| Change to a different line of work | 36 |
| Child leaving home | 29 |
| Death of a close family member | 63 |
| Death of a close friend | 37 |
| Death of a spouse | 100 |
| Dismissal from work | 47 |
| Divorce | 73 |
| Foreclosure of mortgage or loan | 30 |
| Gain a new family member | 39 |
| Imprisonment | 63 |
| Major Holiday | 12 |
| Major mortgage | 32 |
| Marital reconciliation | 45 |
| Marital separation | 65 |
| Marriage | 50 |
| Minor mortgage or loan | 17 |
| Minor violation of law | 11 |
| Outstanding personal achievement | 28 |
| Personal injury or illness | 53 |
| Pregnancy | 40 |
| Retirement | 45 |
| Revision of personal habits | 24 |
| Sexual difficulties | 39 |
| Spouse starts or stops work | 26 |
| Trouble with boss | 23 |
| Trouble with in-laws | 29 |
| Vacation | 13 |
How did you score?
Scored 11-150:
You have only a low to moderate chance of becoming ill in the near future.
Scored 150-299:
You have a moderate to high chance of becoming ill in the near future.
Scored greater than 300:
You have a high or very high risk of becoming ill in the near future.
If you scored above 150 then take a deep breath and be proud of yourself for coping this far, but now commit to making a change and taking steps to reduce stress and putting yourself and your health first.
If you are struggling under the pressure and need immediate help then please consider using the mental health resources available here.
If you are struggling to sleep or feeling anxious then try this quick breathing meditation to calm your nervous system.