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.
How the test works
You’ll see one statement at a time. Answer based on your typical experience over the last few months. All questions are required.
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.