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Printable workbook
Holmes-Rahe Life Stress Workbook
$4.99 PDF, A4 and US Letter · 34 pages · instant download
Put the Holmes-Rahe 43-event checklist on paper, compare its fixed weights with your felt experience, and use reflection pages and trackers to plan next steps.
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What is in the pack
- Cover 1 page
The cover of your workbook. - Start here 2 pages
What is inside, how to use the workbook and a simple path to follow. - The measure and scoring 5 pages
The items to answer on paper, step-by-step scoring and a worked example. - Worksheets 12 pages
Fill-in pages that turn your result or your plan into small, concrete steps. - Trackers 4 pages
Repeatable pages to follow change over weeks. Print as many copies as you need. - Quick reference 2 pages
One-page cards to keep at hand: the scale at a glance, ranges and prompts. - Reading guide 4 pages
A short plain-English guide to what the result means and what it cannot tell you. - Professional guide 3 pages
Administration, interpretation and limits for counsellors, coaches and clinicians. - Credits and references 1 page
Full references and credit to the authors and rights holders.
Also included: the complete workbook. Every file above merged into one PDF of 34 pages, in A4 and in US Letter, so you can print it in one go.
Who it is for
- Adults reflecting on a year of change
- People preparing notes for a health professional
- Counsellors and coaches using client worksheets
- Group facilitators needing a credited paper resource
Want to try it first? Use the free online .
When the past year has brought several changes, it can be hard to hold them all in view or know what a checklist total means. The Holmes-Rahe Life Stress Workbook gives you a calm paper process: review the past 12 months, mark each listed event once, add its Life Change Unit weights, and locate the total in a traditional band. The number counts weighted events; it does not measure how difficult they felt or predict your health.
The nine PDFs contain 34 pages in total and are supplied in both A4 and US Letter. Start Here lays out a six-week path. The five-page questionnaire and scoring section includes the 43-event checklist, calculation steps and worked examples. Twelve worksheets include a year timeline, a comparison of event weight and felt load, and a small steps plan. Four tracker pages provide score history and weekly or monthly logs. Two Quick-Reference pages offer a scoring sheet and keep card; the four-page Guide explains the scale and its limits. A three-page Clinician Guide and one-page Credits and References complete the set.
Use the checklist first, then work through a page or two at your own pace over several weeks. The workbook suggests a re-test around six weeks and then every six to twelve months, or after a season of major changes. Reprint pages marked for copies as needed. You finish with a recorded total, reflections on the events behind it, and written notes about support, patterns and a next step to carry forward.
What you get
- Score the 43-event checklist using the past-year recall period, one tick per event, printed Life Change Unit weights, and worked examples.
- Compare fixed event weights with your own experience on Worksheet 2, which separates the scale's rating from felt load.
- Follow the six-week path in Start Here, from scoring and reflection worksheets to a second total on the score history chart.
- Use the weekly load and recovery log and month review in the four-page Trackers file to record patterns over time.
- Keep the Quick-Reference scoring sheet and card nearby, with traditional bands, limits, and prompts for a hard day.
What it is not
For educational self-reflection only; this workbook is not a diagnosis or treatment and is not a substitute for professional care. The Social Readjustment Rating Scale was developed by Thomas H. Holmes and Richard H. Rahe (1967); this pack uses modernized event wording from Wallace et al. (2023) with the original 1967 weights. Personal and professional client use are permitted; group, institutional, or resale licensing requires a separate agreement with Neuroviax Academy.
Questions people ask
How do I score the Holmes-Rahe Life Stress Workbook?
Tick each event from the past 12 months once, even if it happened more than once, and add the Life Change Unit weight printed beside each tick. Add the subtotals and find the total on the band bar. The bands describe counts of weighted changes, not health predictions.
Can I print this workbook on A4 or US Letter paper?
Yes. The pack includes nine PDF files in both A4 and US Letter, with identical page counts for each size. Together they contain 34 pages: a cover, Start Here, scoring pages, worksheets, trackers, quick reference, guides, and credits.
How often should I repeat the Holmes-Rahe checklist?
The workbook suggests repeating it at about six weeks to plot a second total, then every six to twelve months or after a season of major changes. The trackers let you record totals over time; small changes in score are not a health forecast.