Systematic Stress Management Program
Step 1: Understanding Stress Section
Life Events Questionnaire
The following step in the system to Systematic Stress Management is the Identification of Personal Stressors. A stressor is anything that produces stress. It can be a major life event, a situation, an object, or a thought that will cause the stress response to occur in the body.
Is there a connection between the number of major life events a person experiences in a year and the likelihood of illness? Drs. Thomas Holmes and Richard Rahe think so. They reached this conclusion after questioning 7,000 people about the number of life events they went through in one year. The people who scored highest on this questionnaire experienced the highest amount of physical illness in the year following the test. This would make sense if change places demand upon the body causing stress. As seen in the stress quotient, the body requires rest or diversion. Without it, illness or accident can result.
Instructions: Print this topic and complete the exercise to identify events that occurred in the past 12 months. Then record your score with the event value for each. Total the score.
Event
Rank
Event
Value
Life
Event
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
100
73
65
63
63
53
50
47
45
45
44
40
40
39
39
38
37
36
35
31
30
29
29
29
28
26
26
25
24
23
20
20
20
19
19
18
17
16
15
15
13
12
11
Death of a spouse
Divorce
Marital separation
Detention in jail or other institution
Death of close family member
Major personal injury or illness
Marriage
Being fired at work
Marital reconciliation
Retirement from work
Change in the health of a family member
Pregnancy
Sex difficulty
Gaining a new family member
Major business readjustments
Major change in financial state
Death of close friend
Change to a different line of work
Increase in the number of argument
Taking on a mortgage
Foreclosure on a mortgage or loan
Change at work
Son or daughter leaving home
In-laws trouble
Outstanding personal achievement
Spouse beginning work outside the home
Going back to school
Change in living condition
Revision of personal habits
Troubles with supervisor, boss, or superiors
Major change in working hours or conditions
Change in residence
Change to a new school
Major change in type or amount of recreation
Major change in church activities
Major change in social activities
Purchase of a car or other big purchase
Major change in sleeping habits
Change in the number of family get-togethers
Major change in eating habits
Vacation
Christmas or holiday observances
Minor violations of the law (traffic tickets)
Your Score: _______
Scoring
• People who score between 100-199 have a very mild risk of developing physical illness in the next year.
• People who score between 200-299 have a more moderate risk of developing physical illness in the next 12 months.
• People who score 300 or more have a strong risk of developing physical illness in the next 12 months.
Note: These scores only represent a likelihood and not a definitive prediction.
Suggestions for Coping with Major Life Events
1. Think about how many life event changes are taking place within a year or less!
2. Notice the symptoms of distress from your body, mind, and behavior.
3. Practice diversion and rest.
4. Decide to limit the number of changes when indicated.
Download an offline pdf file.
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Steps to Systematic Stress Management™
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