About FAQ

๐Ÿง˜Stress Level Calculator

Tick the life events that have happened to you over the past 12 months. The tool adds up the associated life change units from the Holmes-Rahe scale and places your score in a general range โ€” for reflection, not diagnosis.

Life events โ€” past 12 months

Your stress score

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life change units

Low life change

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Tick the events above that have happened to you in the past 12 months. Your score will appear here with a supportive explanation of what it means โ€” and, importantly, what it doesn't.

This tool is a reflective, educational resource based on the 1967 Holmes-Rahe Social Readjustment Rating Scale. It is not a medical or psychological diagnosis, a clinical assessment, or a prediction about your health. The scale has documented limitations: it assumes all people experience each event the same way, does not account for individual coping ability, resilience, or social support, and treats positive and negative life change identically. A higher score is a general indicator of cumulative life change โ€” not a verdict. Many people navigate high-change periods in good health. If stress is affecting your wellbeing, please consider speaking with your GP, a therapist, or someone you trust. This tool is general information only and is not a substitute for professional care.

Free Stress Level Calculator

Been through a lot lately? Our free Stress Level Calculator uses the well-known Holmes-Rahe scale to help you reflect on how much life change you've experienced. Simply tick the events that have happened to you over the past year โ€” from major changes like a move or a new job to difficult ones like a loss or illness โ€” and it adds up the associated "life change units" into a single score.

Your score places you in a general range based on the original research, along with a clear, supportive explanation of what it does and doesn't mean. It's a tool for reflection, not a diagnosis: the scale doesn't account for your own resilience, support, or how you personally experience each event, and many people come through high-change periods just fine. If your score is on the higher side, it's simply a gentle nudge to look after yourself.

Tick the events that apply to see your score. No sign-up, no downloads, no limits โ€” and for anything weighing on you, please reach out to someone you trust. Learn more in the FAQ or About pages.