Schedule of Recent Experience
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INSTRUCTIONS
Think back on each possible life event listed below and decide how many times, if at all, it has happened to you within the last year. Write that number in the "number of times" column. (if an event happened more than four time, give it a score of four.)
|
Event |
Number of Times |
X |
Mean Value |
= |
Your Score |
|
1. A lot more or a lot less trouble with the boss. |
X |
23 |
= |
||
|
2. A Major change in sleeping habits (sleeping a lot more or a lost less or a change in time of day when you sleep). |
X |
16 |
= |
||
|
3. A major change in eating habits (eating a lot more or a lot less or very different meal hours or surroundings. |
X |
15 |
= |
||
|
4. A revision of personal habits (dress, manners, associations, and so on) |
X |
24 |
= |
||
|
5. A major change in your usual type or amount of recreation. |
X |
19 |
= |
||
|
6. A major change in your social activities (e.g., clubs, dancing, movies, visiting, and so on.) |
X |
18 |
= |
||
|
7. A major change in church activities (attending a lot more or less than usual) |
X |
19 |
= |
||
|
8. A major change in the number of family get-togethers (a lot more or a lot less than usual) |
X |
15 |
= |
||
|
9. A major change in your financial state (a lot worse off or a lot better off) |
X |
38 |
= |
||
|
10. Trouble with in-laws. |
X |
29 |
= |
||
|
11. A major change in the number of arguments with spouse (a lot more or a lot less than usual regarding child rearing, personal habits, and so on) |
X |
35 |
= |
||
|
12. Sexual difficulties. |
X |
39 |
= |
||
|
13. Major personal injury or illness. |
X |
53 |
= |
||
|
14. Death of a close family member (other than spouse) |
X |
63 |
= |
||
|
15. Death of spouse. |
X |
100 |
= |
||
|
16. Death of a close friend. |
X |
37 |
= |
||
|
17. Gaining a new family member (through birth, adoption , oldster moving in and so on) |
X |
39 |
= |
||
|
18. Major change in the health or behavior of a family. |
X |
44 |
= |
||
|
19. Change in residence. |
X |
20 |
= |
||
|
20. Detention in jail or other institution. |
X |
63 |
= |
||
|
21. Minor violations of the law (traffic tickets, disturbing the peace, and so on) |
X |
11 |
= |
||
|
22. Major business re-adjustment (merger, reorganization, bankruptcy and so on) |
X |
39 |
= |
||
|
23. Marriage. |
X |
501 |
= |
||
|
24. Divorce. |
X |
73 |
= |
||
|
25. Marital separation from spouse. |
X |
65 |
= |
||
|
26. Outstanding personal achievement. |
X |
28 |
= |
||
|
27. Son or daughter leaving home (marriage, college and so on) |
X |
29 |
= |
||
|
28. Retirement from work. |
X |
45 |
= |
||
|
29. Major change in working hours or conditions. |
X |
20 |
= |
||
|
30. Major change in responsibilities at work (promotion, demotion or lateral transfer) |
X |
29 |
= |
||
|
31. Being fired from work. |
X |
47 |
= |
||
|
32. Major change in living conditions (building a new home or remodeling, deterioration of home or neighborhood) |
X |
25 |
= |
||
|
33. Spouse beginning or ceasing to work outside the home. |
X |
26 |
= |
||
|
34. Taking out a mortgage or loan for a major purchase (home, business and so on) |
X |
31 |
= |
||
|
35. Taking out a loan for a lesser purchase (car, TV freezer and so on) |
X |
17 |
= |
||
|
36. Foreclosure on a mortgage or loan. |
X |
30 |
= |
||
|
37. Vacation. |
X |
13 |
= |
||
|
38. Changing to a new school. |
X |
20 |
= |
||
|
39. Changing to a different line of work. |
X |
36 |
= |
||
|
40. Beginning or ceasing formal schooling. |
X |
26 |
= |
||
|
41. Marital reconciliation with mate. |
X |
45 |
= |
||
|
42. Pregnancy. |
X |
40 |
= |
||
|
Total Score |
= |
SCORING
Multiply the mean score by the number of times an even happened, and enter the result in the "your score" column. (remember, if an event happened more than four times within the past year, give it a score of four.) Add up your scores to get your total score and enter it at the bottom of the schedule.
The higher your total score, the greater your risk of developing stress related symptoms or illnesses. Of those people with a score of over 300 for the past year, almost 80% get sick in the near future; with a score of 200 to 299, about 50% get sick in the near future; with a score of 150 to 199, only about 30% get sick in the near future. A score of less than 150 indicates that you have a low chance of becoming ill. So the higher your score, the harder you should work to stay well.
Since individuals vary in their perception of a given life event as well as in their ability to adapt to change, it is recommended that you use this standardized test only as a rough predictor of your increased risk.
Stress can be cumulative. Events from two years ago may still be affecting you now. If you think that past events may be a factor for you, repeat this test for the events of the preceding year and compare your scores.
In any event, nothing on this page or any other within this web site should be considered as a substitute for professional diagnosis by a licensed psychiatrist, therapist or physician.
SOURCE: The Relaxation and Stress Reduction Workbook by Martha Davis, P.H.D., Elizabeth Robbins Eshelman, M.S.W., and Mathew McKay, Ph.D. (recommended reading)
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