What this test explores
You’ll get scores across four dimensions:
- Suppression – pushing feelings down or acting as if nothing is wrong.
- Distraction & escape – using busyness, screens, substances, or activities to avoid emotions.
- Fear of emotions – believing feelings are dangerous, overwhelming, or unacceptable.
- Willingness & acceptance – allowing feelings to be present without immediate control attempts (protective factor).
A higher avoidance index suggests more experiential avoidance. Willingness/acceptance can increase psychological flexibility. This test cannot diagnose any condition; it’s meant for self-reflection.
Before you start
This coping & flexibility self-assessment helps you explore relevant psychological traits, symptoms, or behavior patterns. Answer each item based on your typical recent experience. 24 questions, all responses are required for an accurate indicative result.
This page is designed for self-reflection around relevant psychological traits, symptoms, or behavior patterns.
Look at how often the pattern appears, how strong it feels, and how much it affects daily functioning.
Online screening tools can support awareness, but they cannot confirm or exclude a clinical condition.
Who this test may help
This test may be useful if you want a structured snapshot of relevant psychological traits, symptoms, or behavior patterns and a starting point for reflection, tracking, or discussion with a professional.
How to read your score
Interpret the result together with context: recent stressors, sleep, health, relationships, and how long the pattern has been present. Borderline scores are best treated as signals, not labels.
Reducing avoidance: practical steps
- Name the feeling: “This is anxiety/sadness/anger” (reduces fusion).
- Allow 30 seconds: let it be present without fighting it.
- Choose values: one small step aligned with what matters, even with discomfort.
- Track escape habits: notice what you use to numb/avoid and what triggers it.