Holmes and Rahe Stress Scale (SRRS): Measure Your Life Stress

If you’ve ever felt overwhelmed after a “good year” filled with big changes – like a new job, moving, or getting married – you’re not alone. The Holmes and Rahe Stress Scale explains why even positive life events can build up and impact your mental and physical health.

Also known as the Social Readjustment Rating Scale, this widely used stress measurement tool helps you understand how life changes contribute to your overall stress load.

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What Is the Holmes and Rahe Stress Scale?

The Holmes and Rahe Stress Scale is a self-report questionnaire that measures your stress level based on major life events over the past 12 months.

It was developed in 1967 by psychiatrists Thomas Holmes and Richard Rahe, and first published in the Journal of Psychosomatic Research.

Key Idea:

Any significant life change – whether positive or negative – requires adjustment. And adjustment itself is a form of stress.

That means events like:

• Getting married
• Starting a new job
• Buying a home
• Having a child

…can be just as impactful as more obviously stressful experiences.

The more changes you go through, the higher your cumulative stress level.

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How Does the Holmes and Rahe Stress Scale Work?

The scale includes 43 common life events, each assigned a score called Life Change Units (LCUs). You check which events occurred in the past year, and their LCUs are automatically added to give you a total stress score.

The higher your total score, the greater your estimated stress load and, historically, the higher the risk of a stress‑related health problem in the next two years.

Here’s how it works:

• Please review the list of 43 life events below.
• Click any event that happened to you during the previous 12 months to select it. Click again to deselect.
• Your total score updates automatically as you make selections.
• Receive an assessment of your current stress level and personalised recommendations.

The Holmes-Rahe Life Stress Inventory is a screening tool and does not replace a professional clinical evaluation.