Scale psychological stress. Another . What level of psychological stress do you currently live on according to the Holmes and Ray stress scale? A reliable way to determine the level of stress.

stress levels. Health or illness?

stress level is a quantitative and qualitative indicator of the magnitude and influence on your life.

If stress is normal, this is very good, it means that your body is strong and copes with mental influence from the outside.

If stress goes off scale, it leads to illness, decreased immunity, or

Take to prevent stress.

There are some very simple and effective ways determine your stress level, one of which is holmes and ray stress scale .

Holmes and Ray Stress Scale. Stress test.

Do you recognize your typical day?

Holmes and Ray found how significant events and events in our lives affect the level of psychological stress.

The events were arranged according to the degree of influence on the psyche in a special plate, which was called the “stress scale”.

To fill in the stress scale, the stress test subject must first note events similar to the events in the first column of the table that occurred in his life during the year from the time of the test.

How many points do you have on the stress scale for 2013?

stress scale. What to do?

If you scored up to 200 points on the stress scale Holmes and Ray, take it easy. You are strong, relatively healthy and adaptable to a changing living environment.

If the stress test gave you between 200 and 350 points , there is a reason to do a set of measures to get out of stress. You are on the verge of a serious illness, depression, apathy or a nervous breakdown.

If your score is over 350 on the stress scale, Your direct route to the psychologist's office. You will need to undergo a course of serious or even rehabilitation.

Accumulated stress.

Perhaps over the past year, you scored a little on the stress scale.

However, if you look at the scores for the last 3 years (each year separately) or even for 5 years, you can see that in one of the years the stress level went off scale.

If you did not make any efforts to relieve stress that year, and. If you have not had enough rest for the last 3 years, there is reason to think that you have Accumulated Stress Syndrome.

The consequences of accumulated stress are almost the same or even stronger than if you scored more than 300 points on the stress scale in the last year

So, if you scored more than 300 points on the stress scale in the previous year or you suspect that you have accumulated fatigue syndrome, you need to take measures to restore yourself and accumulate strength.

A set of measures to quickly get out of stress:

• Take an urgent vacation of at least 30 days and visit a sanatorium, rest home or go to the countryside.

• Eliminate TV from the information diet, especially news and the Internet. Just visit a couple of times a week.

• Get an audio course of a psychologist of happiness on strengthening the energy "Healing of the Soul".

• Order via Skype.

• Make the decision to be happy and enjoy life.

stress scale. Table.

Stress Event	stress level (in points)
Death of a wife or husband	100
Divorce	73
Separation of marriage partners	65
Imprisonment	63
Death of a close relative	63
Own illness or accident (injury)	53
Marriage	50
Dismissal from work	47
Reconciliation with husband/wife	45
Retirement	45
Deterioration in the health of a family member	44
Pregnancy	40
sexual difficulties	39
Adding a family	39
Changes at work	39
Change in financial position	38
Death of a close friend	37
Changing the scope of work	36
Increasing the number of domestic quarrels	36
big debt	31
Foreclosure	30
Changing job responsibilities	29
The beginning of an independent life of a son or daughter	29
Conflict with relatives of husband/wife	29
Outstanding Individual Achievement	28
Spouse starts or stops working	26
Start or end of study	26
Change in living conditions	25
Reviewing personal habits	24
Trouble with superiors	23
Changing conditions or opening hours	20
Changing of the living place	20
Change of educational institution	20
Changing leisure habits	19
Change in activities of a religious nature	19
Community Service Changes	18
small debt	17
Changing sleep habits	16
Changing the frequency of family gatherings	15
Change in diet	15
Vacation	13
Christmas	12
Minor violations of the law	11

Write in the comments how many points you scored on the stress scale for the previous year.

As you know, exposure to stress depends on a huge number of factors. Just as it is impossible to predict the reaction and behavior of a person in a certain situation, it is also impossible to predict how his emotions will affect an existing disease (but in most cases - negatively). To better understand how stressful your body is, the House of Knowledge recommends doing a little testing.

Below are 20 statements to which you must give the most frank answers (comparing them with the estimated scores) and then follow the instructions.

Evaluation of answers (in points):

• 1 - always (permanently);
• 2 - very often;
• 3 - quite often;
• 4 - quite rare;
• 5 - never at all.

Read also: Breathing under stress.

Stress test statements:

1. I sleep 7-8 hours a day.
2. I eat hot food at least once a day.
3. I can rely (totally) on relatives and close friends.
4. I enjoy interacting with others.
5. My skin rarely gets too wet/dry.
6. I refuse alcohol.
7. I give up smoking.
8. I do sports intensively.
9. My weight is exactly what I want.
10. I am satisfied with my salary.
11. I communicate (actively) with the people around me.
12. I have close friends with whom I easily share my most intimate thoughts.
13. I'm confident.
14. I have free time during the day.
15. I can easily talk about my feelings even when I'm upset.
16. I can laugh at myself.
17. I discuss everyday problems with my neighbors.
18. I can easily ask my friends for advice.
19. I manage to organize my time well.
20. I try to refrain from drinking strong tea/coffee.

When answering these statements, compare them with the estimated scores. Then add up all the points and subtract 20 from the total.

Stress test result.

• 30-49 points means that to some extent a person is prone to stressful influences, but so far he manages to resist them quite easily.
• 50-74 points indicate that a person's susceptibility to stress is quite high. Such a person is recommended to learn the techniques of mental self-regulation, as well as to strengthen their physical health.
• 75 or more points indicate that a person is on the verge of a breakdown. Perhaps he should visit a psychotherapist to normalize his psychological state.

Read also: Psoriasis and stress.

What is the evidence that stress is already affecting the development of diseases, such as psoriasis, diabetes, etc.?

Anxiety stress symptoms:

• Feeling of constant tension.
• Sleepiness during the day.
• Internal irresistible restlessness.
• Night sleep disturbances.
• Pain (wandering) in the neck, waist or back.
• "Heart twitches" or palpitations.
• Trembling in the hands.
• Increased sweating.
• Persistent or paroxysmal headaches without a significant change in blood pressure.
• Blackouts in the eyes and / or dizziness.

These signs indicate that a person should take care of himself and urgently begin to deal with the unpleasant consequences of the stresses that have fallen on him. You can do this on your own, but it is better with the help of appropriate specialists (psychologists).

Online Stress Test: How stressed are you?

consists of 6 questions| rating 4.8 out of 5 points

It is impossible for a modern person to avoid stress. The big city, constant noise, office affairs, problems at home - all these are inevitable sources of unrest, frustration and nervousness. Psychologists say: you can’t avoid stress, so you need to learn how to deal with it - increase your stress resistance. And we all cope with this in different ways: after a week full of fuss and troubles, someone feels good and cheerful, while for someone, it seems, even two months is not enough for a good rest.
So, let's find out which group of people you belong to and how stress-resistant you are...

Psychological test How much stress are you? You can go online completely free of charge (without registration and without sending SMS). If possible, leave your review and rate. Have a good testing!

Reviews about the test for stress resistance:

• Sasha| Peter
  ...


• Alexander| Kyiv
  The technique is complete bullshit. I am a professional psychodiagnostic and it is better to call it a questionnaire, not a test. The questions are not chosen correctly, sometimes there is not even a characteristic close to me out of the three proposed.


• Tolik| Astana
  Briefly and clearly


• Julia| Vein
  test result is not true ;)


• Svetlana| Moscow
  the test really revealed that I had a lot of stress. Difficult life situation. However, the phrase that it is difficult to get along with me is not true. On the contrary, I try to help everyone

In this article, you will find a test that will help you find out if you have this problem or not. And if the answer is yes, you can define your stress level.

Stress does not exclusively mean a state when we need to do many things at the same time - it's just multitasking. Stress is more of an emotional state of a person. Or more precisely, the negative emotions that he experiences for a long time. Stress can be caused by both physical causes (trauma, severe pain, overwork, etc.) and mental ones.

What is stress?

Violations of its functions can have different manifestations:

• The development of peptic ulcer
• Spasm of the esophagus and various parts of the intestine
• Upset stomach or dyspepsia
• Gastrointestinal disorders causing gastritis

may appear and problems such as sleep disturbances, muscle spasms and hypertension.

The longer the stress lasts, the greater the negative consequences:

• Eczema, psoriasis and other skin problems
• Baldness
• Allergy
• Overwork of the nervous system
• Overweight or underweight

How are stress levels and cholesterol levels related?

It is important to note that levels can be a good indicator of our stress levels. According to some studies, it is this condition that is responsible for the increase in blood cholesterol levels. Not a diet at all.

When the unfavorable period ends, the indicators, as a rule, return to normal. In some cases, with the protracted nature of stress, negative changes may not go unnoticed.

Determine your stress level with a test

We invite you to answer a few questions that will help you understand whether you are experiencing stress or not. Check if the following statements are true for you:

• Everyone around notices that you are always busy with something and too active.
• You easily go from joy to despair.
• Want to change jobs or are currently unemployed.
• Are you worried about financial or family problems.
• You feel the need to devote more time to yourself.
• You often think about events long gone that make you feel guilty or even angry.
• You are using stimulants such as tobacco, alcohol or coca-cola.
• You would like to switch to a balanced diet.
• Care too much about others and often suffer from this.
• It is difficult for you to fall asleep and you do not rest well at night.
• You suffer from muscle spasms.
• You would like to change something in your life.

test result

In order to rate your stress level, you should add one point for each positive answer, half a point if you are in doubt about the answer, or your answer is “sometimes”. Negative answers are zero points.

• 9-12 points: Congratulations, there is stress! Even before taking this test, you may have been aware that you are living under a lot of stress. Now that you know for sure that this problem exists, you need to evaluate your strengths and resources and find the right solution. Which option will you choose? Reduce the significance of a stressful situation by looking at it "from the outside"? Set yourself up for the best, because problems and worries cannot last forever ... There are many options. The main thing is to constantly remind yourself that "everything will be fine."
• 6-8 points: Moderate stress level. Of course, we all experience daily moments of anxiety, nervousness or irritability that affect the quality of our lives. Change your attitude to exciting events, learn to control your emotions and actions. Remember more often: "Everything passes, and this will pass."
• 3-5 points: Carefully! You are in a pre-stress state, but it is not too late to take measures to prevent it. The principles of a healthy lifestyle will help with this: good sleep, healthy eating, regular. New impressions, change of scenery and communication with positive people are very useful. Visit the spa or sauna. Any relaxing and soothing procedures have a positive effect: massage, sunbathing, baths with coniferous extract, aromatherapy. All these methods mobilize the resources of your body, helping it to deal with the problem more effectively.
• 0-2 points: You are a very balanced and self-confident person! You have developed stress tolerance. In stressful situations, you do not lose your composure, which allows you to achieve significant success.

Images courtesy of Park Ranger, alessandra and RelaxingMusic.