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Sources of Stress

There are literally hundreds of sources of stress in everyday life, ranging from real crisis points to minor irritations which can build up over time. Although each individual can deal with different levels of stress, take a look at the following list, which is based on The Social Readjustment Rating Scale, devised in 1967 by two researchers, Holmes & Rahe.

Holmes & Rahe claim that anyone who scores over 300 points in a year has more than an 80% chance of developing a serious health problem in the next two years. For a score between 150-300, there is a 50% chance, and for a score under 150, risk falls to 33%

Life Event Rating Scale

Event Rating

Death of a Spouse 100

Divorce 73

Separation from partner 65

Prison/mental hospital confinement 63

Death of a close family 63

Major illness/injury 53

Marriage 50

Being fired 47

Marital reconciliation 45

Retirement 45

Big change in health/behaviour of a family member 44

Pregnancy 40

Sexual difficulties 39

Addition to family 39

Major business readjustments 39

Major change in financial state 38

Death of a close friend 36

Change in line of work 36

Taking on a mortgage 31

Foreclosure on mortgage or loan 30

Major change in job responsibility 29

Son/daughter leaving home 29

In-Law trouble 29

Outstanding personal achievement 28

Wife start/end work outside home 26

Beginning/ceasing formal schooling 26

Major change in living conditions 25

Revision of personal habits 24

Troubles with the boss 23

Major changes in work hours/conditions 20

Change in residence 20

Changing to a new school 19

Major change in recreation 19

Major change in church activities 19

Major change in social activities 18

Major change in sleeping habits 16

Major change in No. of family gatherings 15

Major change in eating habits 15

Holidays 13

Christmas 12

Minor violations of the law 11

It is interesting to note that some of these stress factors can be positively desirable events (e.g.. outstanding personal achievement). Holmes argues that often stress is caused by the effort involved in adapting to the changes brought about by these events. So a continuous stream of small changes can cause a great deal of stress, simply because the individual can't ever 'settle' and adjust properly. How many times has someone 'cracked' at a seemingly minor problem? It may be that they are suffering from a series of other stresses, and this last straw has taken them beyond their tolerance limit.

Different people will experience the same things in different ways, taking on varying degrees of pressure: some people worry more than others; some thrive on change, while others find it distressing.

Also, the degree to which an experience is shared with others is important, as unreleased stress can build up and be very damaging.

So although we can list some obvious sources of stress, and even rank them in some kind of order, it's important to remember that stress is a personal thing, more to do with how individuals react and cope, than with the external factors themselves.

There are however, some more general sources of stress which can apply to anyone at anytime.

WORRY/FEAR

There is often more tension created by anxiety about a past, present or future event than by the event itself! We've all heard of phobias, and they are simply an extreme example, where someone's anxiety (and the desperate need to control it!) is far greater than the situation requires. Worry is a very real source of stress.

Therapy, assertiveness training and many other stress management techniques may be able to help you get your worries and fears into perspective, and suggest ways of dealing with those that are unavoidable.

CHANGE

Adapting to any kind of change, however good, can be stressful. It's said that people are frightened of things that they don't understand-and in the same way, it is difficult to feel 'safe' without the 'security' of places, situations or people that are known. Even for those who positively thrive on change, there's still an element of stress in the very excitement and challenge that they enjoy.

The body and mind are programmed for self protection - our in-built survival instinct. New relationships, places, jobs or responsibilities are more difficult for us to control. Even a new hairstyle or image may draw unwanted or alarming attention! Adapting to change is a stressful process in itself - we have to get to know our boundaries until we feel more safe. Although change is a common source of stress, it's important to note that lack of change can also cause stress. Physical and mental boredom or frustration can cause stress, so the answer may be to stimulate your mind and body - but not too much.

FRUSTRATION

Every time you suppress a spontaneous reaction or emotion, you increase your stress level, forcing your body to restrain from it's natural process. Society generally teaches us to 'control' our emotions by not showing them, and it's often seen as embarrassing or weak if someone expresses 'too much' excitement, anger or distress.

Yet releasing and expressing pent-up emotions and feelings leads to a great sense of relief. you really are better off after a good laugh or cry!

PHYSICAL FACTORS

Disrupted sleep, uncomfortable furniture, over/under heating, poor posture, bright/dim lighting, noise, sitting/standing for too long, aches and pains, lack of/too much energy, poor diet, not enough breaks, too much alcohol/caffeine/cigarettes, interruptions...

All of these place strain on the body or mind and cause tension. The combined effect of several of the above, over a period of time, place you under stress.

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