The schedule of recent experiences

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Introduction:

 

The Schedule of Recent Experience (SRE) is a useful technique for understanding the long term stress that you’re experiencing.

It looks at the major life events you have experienced during the last year, and allocates an appropriate score to each of these. These scores are then added together, giving a total that shows the amount of major stress you have experienced during the year.

This scale is useful because it helps you understand if you’ve got just too much going on in your life – if you show a very high score on the SRE, then you should take great care to keep your life as stable and stress-free as possible. If you fail to do this, then you risk stress-related illness and burnout, as well as experiencing all of the normal unpleasantness and loss of performance that comes with high levels of stress.

 

How to use this tool:

The SRE is a table showing the 42 most important stresses that people experience in normal life. These are shown in the table below. To use the tool, work through this list of life stresses, identifying those that you have experienced in the last 12 months.

As you work through, enter the number of times that the event has occurred in the last year in the ‘Number of Times’ column. If an event has happened more than four times during the year, give it a score of 4. For example, if you have been fortunate enough to go on vacation five times during the year, enter ‘4’ in row 37.

Multiply the number of times the event has happened by the number in the ‘Mean Value’ column. This gives you your score for that event type. Total this to give your score. In the example above, you will suffer a score 52 points on the SRE if you go on holiday five times in a year.

Different people cope in different ways, and to a different extent. However, scores of 200 or more on this scale may show that you are experiencing high levels of longer-term stress. You may be in danger of burning out, or at risk of stress harming your health. This is particularly the case if your work is routinely stressful. Scores of 300 or more mean that you should take particular care.

 

If you have any concerns over stress-related illness or are experiencing persistent unhappiness, then you need to see a health professional.

Notes on Scoring:

Per Line:

Scores above 200:
You may be experiencing high
levels of longer-term stress.

Scores above 300:
You must take care; the possibility
of stress harming your health is high.

 
Events
# of Times
Mean Value
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-together’s (a lot more or a lot fewer 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 fewer 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, jaywalking, disturbing the peace, and so on).
 
 
X 11 =
 
 
 
 
22
 
Major business re-adjustment (merger, reorganization, bankruptcy and so on).
 
 
X 39 =
 
 
 
 
23
Marriage.
 
X 50 =
 
 
24
Divorce.
 
X 73 =
 
 
25
Marital separation from spouse.
 
X 65 =
 
 
26
Outstanding personal achievement.
 
X 28 =
 
 
 
Events
# of Times
Mean Value
Score
27

Son or daughter leaving home (marriage, attending 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 (purchasing a home or business, and so on).
 

X 31 =

 

35

Taking out a loan for a lesser purchase (a 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: