The Schedule of Recent Experience (SRE) is a useful technique for understanding the long term stress that you’re experiencing.

It looks at the major life events you have experienced during the last year, and allocates an appropriate score to each of these. These scores are then added together, giving a total that shows the amount of major stress you have experienced during the year.

This scale is useful because it helps you understand if you’ve got just too much going on in your life – if you show a very high score on the SRE, then you should take great care to keep your life as stable and stress-free as possible. If you fail to do this, then you risk stress-related illness and burnout, as well as experiencing all of the normal unpleasantness and loss of performance that comes with high levels of stress.


How to use this tool:

The SRE is a table showing the 42 most important stresses that people experience in normal life. These are shown in the table below. To use the tool, work through this list of life stresses, identifying those that you have experienced in the last 12 months.

As you work through, enter the number of times that the event has occurred in the last year in the ‘Number of Times’ column. If an event has happened more than four times during the year, give it a score of 4. For example, if you have been fortunate enough to go on vacation five times during the year, enter ‘4’ in row 37.

Multiply the number of times the event has happened by the number in the ‘Mean Value’ column. This gives you your score for that event type. Total this to give your score. In the example above, you will suffer a score 52 points on the SRE if you go on holiday five times in a year.

Different people cope in different ways, and to a different extent. However, scores of 200 or more on this scale may show that you are experiencing high levels of longer-term stress. You may be in danger of burning out, or at risk of stress harming your health. This is particularly the case if your work is routinely stressful. Scores of 300 or more mean that you should take particular care.

If you have any concerns over stress-related illness or are experiencing persistent unhappiness, then you need to see a health professional.

Notes on Scoring:
Per Line:
Scores above 200:
You may be experiencing high
levels of longer-term stress.
Scores above 300:
You must take care; the possibility
of stress harming your health is high.