Coping
Held back by feelings
7 questions · 2 min
Everyone has painful thoughts, feelings and memories. This questionnaire looks at how much they get in the way: whether they stop you from doing what matters to you, or whether you can feel them and still live the way you want.
A higher score means difficult feelings are holding you back more. It’s a snapshot of how things are right now, and it can change, for example with practice or support.
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What it shows
How much difficult inner experiences are getting in the way of your life right now.
What it doesn’t
A diagnosis of any mental health condition.
Who it’s for
This test may help if you notice yourself avoiding things that matter to you because of how they might make you feel: turning down plans because of worry, putting off a hard conversation, or getting stuck in painful memories. It can also be useful if you’re interested in, or already doing, acceptance and commitment therapy (ACT), where this questionnaire is often used.
Taking it again after a few weeks can show whether difficult feelings are holding you back less, for example after starting therapy or a new practice.
Questions people ask
What does the AAQ-II measure?
It looks at what psychologists call psychological inflexibility, or experiential avoidance: how much painful thoughts, feelings and memories stop you from doing what matters to you. A lower score means more flexibility, so you can notice difficult feelings and still live the way you want.
How long does the AAQ-II take?
There are 7 statements, and most people finish in about 2 minutes. For each one, you choose how true it is for you, from “Never true” to “Always true”.
How is the AAQ-II scored?
Each answer is scored from 1 to 7, and the answers are added up to a total from 7 to 49. A higher score means difficult feelings are holding you back more. There’s no fixed official cut-off, so the result is described in broad ranges rather than as a clinical category.
Is this a diagnosis?
No. The AAQ-II doesn’t diagnose any mental health condition. A higher score can be a sign that things are hard right now, and a doctor or therapist is the right person to look at that with you.
How often can I retake it?
About once a month. Your score can change, for example with practice or support, so taking it again can show how things are moving.
What should I do if my score is high?
Be gentle with yourself: painful feelings get in everyone’s way sometimes. A doctor or therapist can help you find ways to keep doing what matters to you, even when difficult feelings are around.
Where it comes from
Developed by psychologists Frank Bond, Steven Hayes and colleagues, and published in its final seven-question form in 2011.
Acceptance and Action Questionnaire
On iPhone or iPad?
Sprout is an app there too, and this link opens the test straight away if you have it.
Coming soon to the App Store