This series now turns from self-esteem to stress. Researchers of cognitive psychology in Quebec, Canada exploring the effect of stress on our brains found an important link: numerous studies demonstrated significant connections between stress, anxiety, distractibility, and the functioning of short-term memory. It seems that when you are chronically under significant pressure and your brain must cope with high levels of stress, the tension and anxiety you feel detracts from your ability to focus. You become more distractible, and the capacity of your short-term memory reduces. Modern technology, with its demands on attention, may make you more vulnerable than ever to the cognitive effects of anxiety.
The following survey (developed by researchers Thomas Holmes and Richard Rahe, and used by Dr. JohnGottman in his books) gives you an idea of your current stress levels.
The results of this test do not indicate your level of risk for experiencing the cognitive effects of stress, but rather the likelihood of developing a stress-related illness. Naturally, higher scores on this test predict both increased risk for problems in both cognitive and physical functioning. For more on fighting the effects of stress, see our previous blogs on self-care, flooding, how to have a stress-reducing conversation, and building trust in stressful times.
Circle the events you’ve experienced in the past year. Then, total the number of points assigned to the items you’ve circled:
Death of a spouse – 100
Divorce – 73
Marital separation – 65
Imprisonment – 63
Death of a close family member – 63
Major personal injury or illness – 53
Getting married – 50
Dismissal from work – 47
Marital reconciliation – 45
Retirement – 45
Major change in health of family member – 44
Pregnancy – 40
Sexual difficulties – 39
Gain of new family member (birth, adoption, elderly relative moving in) – 39
Major business readjustment (merger, re-organization, bankruptcy) – 39
Major change in financial state – 38
Death of a close friend – 37
Change to a different line of work – 36
Change in amount of arguments with a spouse – 35
Major mortgage – 32
Foreclosure of mortgage or loan – 30
Major change in responsibilities at work – 29
Son or daughter leaving home – 29
Trouble with in-laws – 29
Outstanding personal achievement – 28
Spouse begins or stops work outside of home – 26
Beginning or ending formal schooling – 26
Change in living conditions – 25
Revision of personal habits 24
Trouble with boss – 23
Major change in work hours/conditions – 20
Change in residence – 20
Change in schools – 20
Major change in recreational activities – 29
Major change in church activities – 19
Major change in social activities – 18
Minor mortgage or loan – 17
Major change in sleeping habits – 16
Major change in number of family get-togethers – 15
Major change in eating habits – 15
Vacation – 13
Holiday season – 12
Minor violation of the law (traffic ticket, etc.) – 11
Less than 150 points: low risk of developing stress-related illness
150-300 points: medium risk of developing stress-related illness
More than 300 points: high risk of developing stress -related illness
If you’ve scored high on this quiz, don’t panic! Being aware of your stress levels is the first step to doing something about them.
Read more on the Digital Age blog series.
