Self-Assessment
Positive and Negative Affect Test
Measure your emotional patterns with this assessment based on the PANAS (Positive and Negative Affect Schedule). Understand the balance between your positive emotions (like enthusiasm and energy) and negative emotions (like stress and worry).
Research-inspired adaptation · Inspired by Watson, Clark & Tellegen (1988)
What Does This Test Measure?
The PANAS framework measures two independent dimensions of your emotional experience. These aren't opposites – you can be high on both, low on both, or any combination.
Positive Affect reflects feeling enthusiastic, active, and alert. Negative Affect reflects subjective distress and unpleasurable engagement – feelings like anger, fear, and guilt.
Watson, Clark & Tellegen (1988)
How to answer: Think about how you've felt during the past week. For each feeling, indicate the extent to which you've experienced it. There are no right or wrong answers – just be honest.
Your Affect Profile
Based on your feelings over the past week
Your Emotional Quadrant
PA and NA are independent dimensions. Here's where your profile falls:
How You Compare
Based on research with general adult populations:
What You Can Do
- Two independent dimensions: PA and NA aren't opposites. You can feel high on both (an intense, mixed week), low on both (subdued mood), or any combination.
- No "good" or "bad" score: Higher PA is generally beneficial for well-being, and lower NA usually feels better. But some NA is normal and even useful.
- Scores fluctuate: Your affect changes with life circumstances. A high NA during a difficult week is understandable, not a problem.
- Use for self-awareness: This helps you notice emotional patterns, not diagnose anything. Consider retaking periodically to track changes.
The Science Behind This Test
From the Research
"Positive affect reflects the extent to which a person feels enthusiastic, active, and alert. Negative affect is a general dimension of subjective distress and unpleasurable engagement that subsumes a variety of aversive mood states."
— Watson, D., Clark, L. A., & Tellegen, A. (1988). Development and validation of brief measures of positive and negative affect . Journal of Personality and Social Psychology, 54(6), 1063–1070.
What the PANAS Measures
The Positive and Negative Affect Schedule (PANAS) was developed in 1988 by psychologists David Watson, Lee Anna Clark, and Auke Tellegen. It's one of the most widely used measures of emotional experience in psychology research, cited in over 30,000 studies.
Unlike simple "happy vs. sad" measures, PANAS recognizes that positive and negative emotions are largely independent dimensions:
- Positive Affect (PA) — enthusiasm, energy, alertness, inspiration, determination
- Negative Affect (NA) — distress, anger, guilt, fear, nervousness
From the Research
"The scales are shown to be highly internally consistent, largely uncorrelated, and stable at appropriate levels over a 2-month time period."
— Watson, Clark & Tellegen (1988), PubMed
Why Affect Matters
Research shows that positive and negative affect have distinct relationships with well-being, health, and behavior:
- High PA is linked to better social relationships, creativity, and resilience
- High NA is associated with stress, anxiety symptoms, and health complaints
- Low PA specifically relates to depression symptoms (anhedonia)
- Both affect dimensions predict different aspects of life satisfaction
Population Averages
Large validation studies provide normative data. Crawford & Henry (2004) studied over 1,000 UK adults and found:
Averages from Crawford & Henry (2004), N=1,003 adults. PA mean ~31 (SD ~7.6), NA mean ~16 (SD ~5.9).
From the Research
"Cronbach's alpha was 0.89 for PA and 0.85 for NA, indicating strong internal consistency. The PANAS can be administered in a large general adult population."
— Crawford, J. R., & Henry, J. D. (2004). The PANAS: Construct validity and normative data . British Journal of Clinical Psychology, 43(3), 245–265.
How We Built This Assessment
This assessment is inspired by the original PANAS developed by Watson, Clark & Tellegen (1988). Because the original PANAS items are copyrighted by the American Psychological Association, we created adapted item wording that measures the same emotional constructs.
Our 20 items cover the key facets of each dimension:
Positive Affect Items (10)
- Interest and curiosity (engagement)
- Excitement and eagerness (enthusiasm)
- Energy and vitality (activation)
- Cheerfulness (positive mood)
- Confidence (self-assurance)
- Alertness and focus (attentiveness)
- Motivation (determination)
- Joy and happiness (joviality)
- Creativity (inspiration)
- Optimism (positive outlook)
Negative Affect Items (10)
- Sadness (distress)
- Frustration (upset)
- Anger (hostility)
- Irritability (annoyance)
- Embarrassment (shame)
- Guilt (remorse)
- Fear (scared)
- Anxiety (nervousness)
- Stress (overwhelm)
- Tension (jitteriness)
About this tool: This assessment is based on the PANAS framework by Watson, Clark & Tellegen (1988). We use adapted item wording designed for educational self-reflection. The original scale is copyrighted by the APA. We are not affiliated with the original authors or the APA.
Scoring Method
- 20 items total: 10 PA items + 10 NA items
- Each item scored 1-5 (Very slightly to Extremely)
- PA Score = sum of 10 PA items (range: 10-50)
- NA Score = sum of 10 NA items (range: 10-50)
- No reverse scoring needed
Interpretation Guide
| Scale | Low | Average | High |
|---|---|---|---|
| Positive Affect | 10-24 | 25-38 | 39-50 |
| Negative Affect | 10-14 | 15-25 | 26-50 |
These ranges are approximate guidelines based on normative data, not strict clinical cut-offs.
Key Sources
- Watson, D., Clark, L. A., & Tellegen, A. (1988). Development and validation of brief measures of positive and negative affect: the PANAS scales. JPSP, 54(6), 1063-1070.
- Crawford, J. R., & Henry, J. D. (2004). The PANAS: Construct validity, measurement properties and normative data. BJCP, 43(3), 245-265.
- Thompson, E. R. (2007). Development and validation of an internationally reliable short-form of the PANAS. Journal of Cross-Cultural Psychology, 38(2), 227-242.
- Watson, D. & Clark, L. A. (1994). The PANAS-X: Manual for the Positive and Negative Affect Schedule - Expanded Form. University of Iowa.
Common Questions
Research shows that positive and negative emotions are largely independent, not opposite ends of one scale. You can experience both frequently (an emotionally intense life), both rarely (subdued), or one more than the other. Measuring them separately gives a more accurate picture of your emotional experience than a single "mood" score.
No. High NA means you've experienced more negative emotions recently, but it's not a diagnosis. Everyone has periods of higher negative affect – stressful work deadlines, relationship challenges, or health concerns can all increase NA temporarily. Research does show that depression is characterized by both high NA and low PA (the absence of positive feelings), but this test cannot diagnose any condition.
Yes, to some extent. While there's a trait component to affect (some people naturally tend toward more PA or NA), situational factors matter a lot. Research-supported approaches include: physical exercise (boosts PA), social connection, engaging activities, adequate sleep, and stress management techniques (reduces NA). Cognitive-behavioral strategies can also help shift habitual emotional patterns over time.
The PANAS framework is designed to capture recent emotional experience (past week), so taking it monthly or during significant life transitions can be informative. Avoid taking it daily – normal mood fluctuations might seem like bigger changes than they are. Instead, use it as a periodic check-in to notice patterns over time, especially if you're making intentional changes to your lifestyle or stress management.
About This Assessment
Research Foundation
This tool adapts the conceptual framework of the Positive and Negative Affect Schedule (PANAS) developed by Watson, Clark & Tellegen (1988). We created original question wording to measure the same constructs (positive affect and negative affect dimensions) while respecting intellectual property.
Research-Based Assessment
- Adapted from PANAS research: This tool measures positive and negative affect using items inspired by the extensively validated PANAS framework developed by Watson, Clark & Tellegen (1988). Our implementation captures the same psychological dimensions that have been studied in thousands of research papers.
- Self-reflection tool: This assessment helps you understand your recent emotional patterns. High NA or low PA are informative patterns, not diagnoses of any condition.
- Individual differences: People vary naturally in their affect levels. Your scores reflect your recent experience, not a permanent trait or judgment of your well-being.
When to Seek Help
If you're experiencing persistent distress, loss of interest in activities you usually enjoy, difficulty functioning, or thoughts of self-harm, please contact a healthcare provider or mental health professional. This test is not a substitute for professional assessment.