Lifestyle Stress
Social Readjustment Rating Scale (SRRS)
In 1967, psychiatrists Thomas Holmes and Richard Rahe examined the medical records of over 5,000 medical patients as a way to determine whether stressful events might cause illnesses. Patients were asked to tally a list of 43 life events based on a relative score. A positive correlation of 0.118 was found between their life events and their illnesses.
Their results were published as the Social Readjustment Rating Scale (SRRS), known more commonly as the Holmes and Rahe Stress Scale. Subsequent validation has supported the links between stress and illness.
| Life event | Life change units | Life event | Life change units | |
| Death of a spouse | 100 | Child leaving home | 29 | |
| Divorce | 73 | Trouble with in-laws | 29 | |
| Marital separation | 65 | Outstanding personal achievement | 28 | |
| Imprisonment | 63 | Spouse starts or stops work | 26 | |
| Death of a close family member | 63 | Beginning or end school | 26 | |
| Personal injury or illness | 53 | Change in living conditions | 25 | |
| Marriage | 50 | Revision of personal habits | 24 | |
| Dismissal from work | 47 | Trouble with boss | 23 | |
| Marital reconciliation | 45 | Change in working hours or conditions | 20 | |
| Retirement | 45 | Change in residence | 20 | |
| Change in health of family member | 44 | Change in schools | 20 | |
| Pregnancy | 40 | Change in recreation | 19 | |
| Sexual difficulties | 39 | Change in church activities | 19 | |
| Gain a new family member | 39 | Change in social activities | 18 | |
| Business readjustment | 39 | Minor mortgage or loan | 17 | |
| Change in financial state | 38 | Change in sleeping habits | 16 | |
| Death of a close friend | 37 | Change in number of family reunions | 15 | |
| Change to different line of work | 36 | Change in eating habits | 15 | |
| Change in frequency of arguments | 35 | Vacation | 13 | |
| Major mortgage | 32 | Major Holiday | 12 | |
| Foreclosure of mortgage or loan | 30 | Minor violation of law | 11 | |
| Change in responsibilities at work | 29 |
Score of 300+: At risk of illness.
Score of 150-299: Risk of illness is moderate (reduced by 30% from the above risk).
Score of less than 150: Only have a slight risk of illness.
Common effects of stress on your body
Headache
Muscle tension or pain
Chest pain
Fatigue
Change in sex drive
Stomach upset
Sleep problems
Common effects of stress on your mood
Anxiety
Restlessness
Lack of motivation or focus
Feeling overwhelmed
Irritability or anger
Sadness or depression
Common effects of stress on your behavior
Overeating or undereating
Angry outbursts
Drug or alcohol abuse
Tobacco use
Social withdrawal
Exercising less often
Thinks you can do to reduce everyday stress
Simplify your schedule – don’t try to do everything at once.
Get moving – make a plan to allow you tick off one thing at a time and make steady progress
Develop one healthy habit this month
Do something calming – fitness, meditation, singing, dog walking, massage
Simplify your finances – work out what comes in and what goes out each week/month – then set a budget and stick to it.
Have a blast! Have fun each day, even if it’s just for a few minutes.
Get creative.
Declutter.
Be early
Prioritise yourself
Exercise
Eat Healthily
Go to be early
Drink less
Cut out addictions
Try meditation and massage