Stress: You need enough tension in your violin string to make music, but not so much that the string snaps.Although we may perceive stress as a negative, it can be a protective "fight or flight" response to keep us from harm. Stress can be positive too and spur us into action. Either way, positive or negative, too much stress can leave you open to emotional and physical illness, especially over long periods of time.
The "Social Readjustment Rating Scale" (Holmes and Rahe, 1967) can help you assess where your stress level is right now. Circle all the experiences you've had in the last 12 months, then total the score.
100 death of a spouse or child 73 divorce 65 marital separation 63 detention in jail or other institution 63 death of a close family member 53 major personal injury or illness 50 marriage 47 fired from work 45 marital reconciliation 45 retirement 44 change in health or behavior of family member 40 pregnancy 40 sex difficulties 39 gain of new family member through birth, adoption, or marriage 39 major business readjustment 38 change in financial state 37 death of close friend 36 change to a different line of work 35 change in number of arguments with partner 31 taking on a new mortgage 30 foreclosure on a mortgage or loan 29 change in responsibilities 29 son/daughter leaves home 29 trouble with in-laws 28 outstanding personal achievement 26 partner begins/stops work 26 starting or finishing school 25 change in living conditions 24 revision of personal habits 23 trouble with boss 20 change in working hours or conditions 20 change in residence 20 change in schools 19 change in recreational habits 19 change in church activities 18 change in social activities 17 major purchase such as a new car 16 change in sleeping habits 15 change in number of family gatherings 15 change in eating habits 13 vacation 12 Christmas or holiday observance 11 minor violation of the law ____ Total
150 or less = minor stress
150-199 = mild stress
200-299 = moderate stress
Over 300 = major stress
It is estimated that 30% of those with a score below 150 will experience emotional or physical illness in the near future, while those with a score between 150 and 300 have a 50% chance, and those with a score over 300 have an 80% chance of a significant emotional or physical illness.
So, what's your score?
Oh gosh, my score is 253! Moderate stress level. Looks like I'd better get cracking on the next few posts to complete my stress series. There's good stuff coming that will help both of us to keep our stress making music instead of snapping!
ReplyDeleteThanks for reading!
Theresa