It’s not stress that kills us, it is our reaction to it.
~ Hans Selye

Life Event Stress Scale

Stress is a natural and inevitable occurrence in life, but an abundance of stress can lead to physical and emotional illness. Certain life events, happy or sad, produce anxiety in all of us. Mental health experts have created the following test to help identify sources and degrees of stress experienced.

Of course, this is not a complete list of life events and some of these events may result in more or less stress for different individuals. Also, since this test was designed, many other forms of stress have been introduced into the world, for example advances in technology that have changed the environment in which we live. This questionnaire is not meant as a diagnostic tool, only as a guideline to assist in trying to make you more aware of the stress in your life.

To determine a stress level, mark the life events that you have experienced in the past 12-24 months and add the corresponding numbers. After determining the score, you may want to look at some of the stress relief techniques discussed below:

If you scored less than 150 , you probably have low to average levels of stress. You should do what you can to keep your stress level at this point.

If you scored from 150-300 , you may be experiencing a moderate level of stress and should take care to deal with issues now to prevent them from turning into bigger ones down the road.

If you scored over 300 , you should assess what you can do lower stress level. You may want to utilize some of the stress reduction techniques and/or seek professional help.

This test is based on the Social Readjustment Rating Scale developed by Thomas H. Holmes and Richard H. Rahe.

Stress Management Techniques Knowing how much stress one is under is important, but learning how to handle stress is more important. To stay healthy and live the best possible life, coping, managing stress, and learning to be resilient are essential. Following are a few techniques that have worked for others, and may be helpful to you: Do something different Einstein said that insanity is doing the same thing over and over and expecting different results. Often we get stuck in a rut and that can include the way in which we solve problems. Trying to manage stress in another manner may just give you the different results you’re looking for.

Physical health
Get a physical exam. If you are experiencing significant stress, physical reasons should be ruled out. Physical health affects how we are able to cope with stress and stress is found to significantly impact disease. Stress is a factor in everyday aches and pains, as well as serious illnesses such as heart disease, high blood pressure, and diabetes. Besides, knowing that you are physically healthy will give you one less thing about which to worry.

Healthy habits
Engage in a regular program of good health habits, healthy eating, adequate sleep, and consistent exercise regime.

Control vs. power
Decide what you can control and what you cannot. Then make a plan. Many life events are out of our control, but often we have more power than we know to deal with these situations. Preparation can make us feel more grounded and ready to handle what life throws our way.

Talk to someone
If you experience a loss or significant change, acknowledge it and talk to others about your feelings. If you feel you aren’t being heard, tell the person what you need. If that doesn’t work, seek out other sources of support.

Time off
Work less and enjoy other aspects of life. Spend time with family, engage in hobbies and activities you enjoy, and take vacations. If your job is the problem, either find ways to make it easier or get out. Work dissatisfaction and hostile work environments can be dangerous to your health.

Simplify your life
If you’re working long hours to afford the bigger house and the fancy clothes, is it worth it? Set your priorities and look at how you view success, not how others define it. Find contentment and enjoyment in the things money doesn’t buy.

Think differently
Avoid worrying about things that haven’t happened because they may never happen. If you can’t stop thinking about certain things, practice thought stopping. Be mindful of your thoughts and when you begin to worry remind yourself to stop. Then consciously focus on something else, especially positive thoughts. Tell yourself you can handle whatever comes your way.

Take a break
If possible, get out of the stressful situation, even if it’s only temporary. Go to a movie or rent a DVD. Take a walk or read a great book. Play Monopoly with one of the kids. Better yet, take a few days off. Get away and you might see things differently when you get back.

Lighten up
Hang around with fun people and avoid those who bring you down. Being with others who make you laugh and have a similar sense of humor is perhaps one of the best ways to reduce stress. Being with critical and negative people is a certain way to bring you down. Think of funny people as a natural antidepressant.

Practice kindness
Think of other people. Helping someone else forces us to get out of our own world and put things into perspective. Seeing that others have problems or are struggling can awaken us to the fact that we are all in this world together.

Relax
Learn and practice at least one stress reducing technique and use it regularly. Meditation, relaxing in a warm bath, deep breathing exercises, taking a nap are only a few examples of things that you can do to soothe yourself. Better yet, mix it up.

Do two easy things and one hard thing everyday
A client told me about this technique. It not only works to break things you have to do into small and manageable tasks. Accomplishing three things in a day will make you feel more successful and on top of things. The easy things and hard thing may vary in degrees of difficulty though. If you’re going through a traumatic event, getting out of bed may be the hard thing. So, go with it and be proud of yourself for just getting out of bed.

Let yourself be human
Admit how much stress you are under. Don’t try to be a superhero. Give yourself a break and remind yourself you’re only human. Ask yourself if you would expect so much from someone else, or would you be more understanding. Overloading yourself puts pressure on your mental and physical well-being.

It may be time to call the professionals
If the world seems too much too handle, seek help from a professional. Therapy can help you sort through things, change the way you think about things, work out feelings, and help alter habits that are unproductive. A good therapist can help you to change negative thought patterns, reframe the way you look at things, and ultimately feel better about life.

Remember that this too shall pass.
Life goes on and things change, and usually they get better with time. Sometimes we need to ride it out. Even when things look dismal, you need hope. Keep faith that life will improve.

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