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Life Survey
Determine which life events have occurred in your life over the past two years and add up your total stress score. For example, if you got married, changed to a different line of work, changed residence, and took two vacations, your total stress score would be 50+36+20+13+13= 132.If your total stress score is under 150, you are less likely to be suffering the effects of cumulative stress. If it is between 150 and 300, you may be suffering from chronic stress, depending on how you perceived and coped with the particular life events that occurred. If your score is over 300, it is likely you are experiencing some detrimental effects of your cumulative stress.
Please note that the stress scores on the above survey and averaged over many people. The degree to which any particular event is stressful to you will depend on how you perceive it.
| Life Event | Average Stress Score |
| Death of spouse | 100 |
| Divorce | 73 |
| Marital Separation | 65 |
| Jail Term | 63 |
| Death of Close Family Member | 63 |
| Personal Injury or Illness | 53 |
| Marriage | 50 |
| Being Fired from Work | 47 |
| Marital Problems | 45 |
| Retirement | 45 |
| Change in health of a family member | 44 |
| Pregnancy | 40 |
| Sexual Difficulties | 39 |
| Gain of New Family Member | 39 |
| Business Readjustment | 39 |
| Change in Finances | 38 |
| Death of Close Friend | 37 |
| Change to Different Line of Work | 36 |
| Change in Number of Arguments with Spouse | 35 |
| Mortgage or Loan for Major Purchase (such as Home) | 31 |
| Foreclosure of Mortgage or Loan | 30 |
| Change in responsibilities at Work | 29 |
| Son or Daughter Leaving Home | 29 |
| Trouble with In-Laws | T29 |
| Outstanding Personal Achievement | 28 |
| Spouse Begins or Stops Work | 26 |
| Beginning or Finishing School | 26 |
| Change in Living Condition | 25 |
| Revision of Personal Habits | 24 |
| Trouble with Boss | 23 |
| Change in Work Hours or Conditions | 20 |
| Change in Residence | 20 |
| Change in School | 20 |
| Change in Recreation | 19 |
| Change in Church Activities | 19 |
| Change in Social Activities | 18 |
| Mortgage or Loan for Lesser Purchase (such as Car or TV) | 17 |
| Change in Sleeping Habits | 16 |
| Change in Number of Family Get-Togethers | 15 |
| Change in Eating Habits | 15 |
| Vacation | 13 |
| Christmas | 12 |
| Minor Violations of the Law | 11 |
Ref: The Anxiety & Phobia Workbook. Edmund S.Bourne (New Harbinger Publications, Inc.), 1990
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