How Much Life Change Have You Been Carrying?

Life can change a lot in a year.

Some changes are painful, others are positive, and many are a mix of both. But even welcome changes can require adjustment and add to the amount of stress you’re carrying.

This self-assessment uses the 2023 updated Social Readjustment Rating Scale to help you reflect on the significant life changes you’ve experienced over the past 12 months and the cumulative demand those changes may have placed on you.

It’s not a diagnosis. It’s simply a way to pause, take stock, and better understand how much change you’ve been navigating.

Self-Assessment

Even positive changes can require emotional and practical adjustment. This self-assessment looks at significant life events you may have experienced during the past 12 months and helps you reflect on your cumulative life-change stress.

You’ll be shown a series of life events. Answer Yes or No based on whether each event happened to you during the past year.

Please note: This is a reflection tool, not a mental health diagnosis or medical assessment. A higher score means you have experienced a greater cumulative amount of life change and readjustment. It does not mean that you have a mental health condition or that illness will occur.

Based on the updated Social Readjustment Rating Scale described in Wallace D, Cooper NR, Sel A, Russo R. (2023), The social readjustment rating scale: Updated and modernised, PLOS ONE 18(12): e0295943. The article is published under a Creative Commons Attribution License.

Question 1 of 44 2%

LIFE EVENT 1

Yes

Please choose Yes or No before continuing.

Your Results

Your Life-Change Stress Score

Your score reflects the combined readjustment demand associated with the life events you selected. Even positive changes can contribute to stress when they require adjustment.

These result categories are provided as simple reflection bands and should not be interpreted as diagnostic categories. The updated 2023 SRRS measures cumulative life change; it does not diagnose anxiety, depression, trauma, or any other mental health condition and cannot predict illness on its own.

You don’t have to carry all of that change by yourself.

If stress, change, overwhelm, or uncertainty have been affecting your mood, sleep, relationships, or daily functioning, therapy can offer support, perspective, and practical tools for coping.

Schedule a Consultation

Assessment items and updated weights adapted from Wallace D, Cooper NR, Sel A, Russo R. (2023), The social readjustment rating scale: Updated and modernised, PLOS ONE 18(12): e0295943. View the research article . The article is distributed under the Creative Commons Attribution License.