Social Readjustment Rating Scale
(Holmes and Rahe, 1967)
This is quiz that you can take to assess your stress levels. It’s based on events that have happened to you in the last year. While this test has a scientific basis, it is not meant to be a diagnostic tool, however a high score may indicate a benefit in seeking counseling.
Rank Life event Number of Points
| 1 | Death of spouse | 100 | |
| 2 | Divorce | 73 | |
| 3 | Marital separation | 65 | |
| 4 | Jail term | 63 | |
| 5 | Death of close family member | 63 | |
| 5 | Personal injury or illness | 53 | |
| 7 | Marriage | 50 | |
| 8 | Fired at work | 47 | |
| 9 | Marital reconciliation | 45 | |
| 10 | Retirement | 45 | |
| 11 | Change in health of family member | 44 | |
| 12 | Pregnancy | 40 | |
| 13 | Sex difficulties | 39 | |
| 14 | Gain of new family member | 39 | |
| 15 | Business readjustment | 39 | |
| 16 | Change in financial state | 38 | |
| 17 | Death of close friend | 37 | |
| 18 | Change to different line of work | 36 | |
| 19 | Change in number of arguments with spouse | 35 | |
| 20 | Mortgage over $10,000 | 31 | |
| 21 | Foreclosure of mortgage or loan | 30 | |
| 22 | Change in responsibilities at work | 29 | |
| 23 | Son or daughter leaving home | 29 | |
| 24 | Trouble with in-laws | 29 | |
| 25 | Outstanding personal achievement | 28 | |
| 26 | Wife begins or stops work | 26 | |
| 27 | Begin or end school | 26 | |
| 28 | Change in living conditions | 25 | |
| 29 | Revision of personal habits | 24 | |
| 30 | Trouble with boss | 23 | |
| 31 | Change in work hours or conditions | 20 | |
| 32 | Change in residence | 20 | |
| 33 | Change in schools | 20 | |
| 34 | Change in recreation | 19 | |
| 35 | Change in church activities | 19 | |
| 36 | Change in social activities | 18 | |
| 37 | Mortgage or loan less than $10,000 | 17 | |
| 38 | Change in sleeping habits | 16 | |
| 39 | Change in number of family get-togethers | 15 | |
| 40 | Change in eating habits | 15 | |
| 41 | Vacation | 13 | |
| 42 | Christmas | 12 | |
| 43 | Minor violations of the law | 11 |
Calculating your
Personal Stress Level
Follow these instructions to self-assess your stress level. Your answers are private and we do not store any form data.
1) Measure your personal stress score with the Social Readjustment Rating Scale by ticking the events that have occurred to you in the last year and add up the point values. Write your score in here:
2) Compare your score to these:
1) Measure your personal stress score with the Social Readjustment Rating Scale by ticking the events that have occurred to you in the last year and add up the point values. Write your score in here:
2) Compare your score to these:
| 0 – 150 | no significant life stress |
| 150 – 199 | mild life stress |
| 200 – 299 | moderate life stress |
| 300+ | major life stress |
According to Holmes and Rahe, the higher the number you end up with, the more chance you have of developing a stress-related illness.
Townhall II Can Help
We offer Counseling to help with stressful life events.
Come into our Kent, Ohio, office at 155 N. Water St. or call us to make an appointment.
For emergencies, call the 24/7 Crisis Helpline by dialing 988 or 330-678-HELP.