Doctor Zest's Traveling Medicine Show

Living a
Stress-Free Life

Appendix:
D^r. Zest's Stress Test^©

DIRECTIONS: Using the chart below, put the number in the slot if an event (stressor) has shown up in your life over the last 12 months. If a stressor has occurred more than once, multiply the number of occurrences by the score before placing the total in the slot. Then add up the total and read the message after the chart — only after the Grand Total has been figured.

If one of these stressors has occurred more than once in the last year, then multiply the Valence by the number of times it has happened and place that total in the slot, e.g., if you lost two close friends to death in the last year place 136 in the slot behind that stressor (68 x 2 = 136). If you do not know what a particular stressor is, then it does not pertain to you.

This is a generalized test, not an exacting one, so breathe and relax while doing it — if you can.

In the past 12 months, which of the following events has happened to you?

EVENT	VALENCE (amount of impact)
Death of a spouse	99	____
Death of a child	98	____
Caring for a disabled child	97	____
Single parenting	96	____
Divorce	91	____
Remarriage	89	____
Depression	89	____
Abortion	89	____
Child's Illness (more than sniffles)	87	____
Infertility determined	87	____
Marriage	85	____
Spouse illness (more than sniffles)	85	____
Death of close family member	84	____
Crime victimization	84	____
Fired at work	83	____
Spouse's (partner's) retirement	82	____
Parenting parents	81	____
Raising teen(s)	80	____
Chemical or alcohol dependency	80	____
Parent's illness	78	____
Pregnancy	78	____
Marital separation	78	____
Singlehood (single all year)	77	____
Moving (homes)	76	____
Adoption	74	____
Jail term	72	____
Personal injury/illness	68	____
Death of close friend	68	____
Retirement	68	____
Adult son/daughter moving back in	61	____
Change of financial status	61	____
Spouse begins or stops work	58	____
Personal retirement	58	____
Marital reconciliation	57	____
Commuting to work (don't multiply)	57	____
Christmas/Holy Days	56	____
Change in health of family member	56	____
Foreclosure of mortgage/loan	55	____
Sex difficulties	53	____
Addition of family member	51	____
Change to different line of work	51	____
Business readjustment	50	____
Mortgage of over $100,000	48	____
Change of residence	47	____
Change (+ or -) in number of arguments with spouse	46	____
Change in responsibilities at work	46	____
Begin school term	45	____
End school term	45	____
Trouble with boss	45	____
Revision of personal habits	44	____
Trouble with in-laws	43	____
Vacation	43	____
Change in living conditions	42	____
Son or daughter leaving home	41	____
Outstanding personal achievement	38	____
Change in work hours or conditions	36	____
Switched school	36	____
Minor violations of law	30	____
Change in eating habits	29	____
Mortgage/loan under $100,000	27	____
Change in sleeping habits	27	____
Change in recreation	26	____
Change in number of family get-togethers	15	____
GRAND TOTAL:		____

Of course, there are stressors missing. The list is endless, but I have picked out the ones my clients have brought up the most. And, it is subjective. The valence (or weight) of a stressor is different for each person, e.g., illness is up for interpretation both in definition and in personal impact. Some get almost disabled by a cold. Others just pack more Kleenex and almost don't notice it.

This assessment is meant to illustrate the connection between "too much stress" (unresolved stressors) and physical illness.* If your valence total is under 300 stress units, you have only a 37% chance (or less) of getting sick within the next two years. If your score is between 300 and 600, the probability rises to 51%. And if your score is over 600, the odds are 4 to 5 (80%) that you will be sick during the next two years.

You don't like the message you have received here? You want to do something about it? Consider reducing the number of changes in your life. Stop setting yourself up for stress.

* In my practice, I had clients with two and three thousand plus points. In a crowded room, you could have picked them out. The toll it was taking on their bodies and minds was that obvious in their countenance. Then there are those even worse — the ones who can't even make it to the crowded room.

Doctor Zest's Traveling Medicine Show

Living a Stress-Free Life

Appendix: Dr. Zest's Stress Test©

Living a
Stress-Free Life

Appendix:
D^r. Zest's Stress Test^©