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Stress ScaleStress Scale

Much research has been done on the negative effects of stress on our physical and psychological well-being. The more stress we experience, whether we know it or not, the more inclined we are to lose concentration, forget things, and perform poorly on tasks that should be familiar and easy for us. More often than not, those effects have little impact upon our day-to-day life. Such effects while flying, however, could lead to a disastrous outcome.

The Stress Scale

The Holmes and Rahe stress scale is a tool that has been used for more than 40 years as a predictor of one’s vulnerability to illness. This tool is also used as a model for determining how life events rank in causing stress, which can lead to performance degradation, loss of concentration, or worse.

To score your stress levels, simply check the box in the right hand column next to all the events that have happened to you in the last year. Your score will automatically update.

Life Event Value Check if this applies
1 Death of spouse 100
2 Divorce 73
3 Marital separation 65
4 Jail term 63
5 Death of close family member 63
6 Personal injury or illness 53
7 Marriage 50
8 Fired at work 47
9 Marital reconciliation 45
10 Retirement 45
11 Change in health of family member 44
12 Pregnancy 40
13 Sex difficulties 39
14 Gain of new family member 39
15 Business readjustment 39
16 Change in financial state 38
17 Death of close friend 37
18 Change to a different line of work 36
19 Change in number of arguments with spouse 35
20 A large mortgage or loan 31
21 Foreclosure of mortgage or loan 30
22 Change in responsibilities at work 29
23 Son or daughter leaving home 29
24 Trouble with in-laws 29
25 Outstanding personal achievement 28
26 Spouse begins or stops work 26
27 Begin or end school/college 26
28 Change in living conditions 25
29 Revision of personal habits 24
30 Trouble with boss 23
31 Change in work hours or conditions 20
32 Change in residence 20
33 Change in school/college 20
34 Change in recreation 19
35 Change in church activities 19
36 Change in social activities 18
37 A moderate loan or mortgage 17
38 Change in sleeping habits 16
39 Change in number of family get-togethers 15
40 Change in eating habits 15
41 Vacation 13
42 Christmas 12
43 Minor violations of the law 11

 

Your Total  

Score Interpretation

Score Comment
300+ You have a high or very high risk of becoming ill in the near future.
150-299 You have a moderate to high chance of becoming ill in the near future.
<150 You have only a low to moderate chance of becoming ill in the near future.

Additional ASI Resources

Aeronautical Decision Making

Aeronautical Decision Making

Poor decision making is the root cause of many—if not most—aviation accidents. Good decision making, on the other hand, is about avoiding the circumstances that lead to really tough choices. The goal is really very simple: Learn to make good choices every time you fly. The Aeronautical Decision Making Safety Spotlight brings together relevant safety content to help you hone this single most important safety skill.