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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
Muscle tension or pain
Chest pain
Change in sex drive
Stomach upset
Sleep problems
Common effects of stress on your mood
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.
Be early
Prioritise yourself
Eat Healthily
Go to be early
Drink less
Cut out addictions
Try meditation and massage