How long does this quiz take?

It takes about 5-7 minutes to complete.

Are my responses private?

Yes, all answers are anonymized and confidential.

Can I take this test more than once?

Yes, you can retake the test any time to see how your results may have changed.

Will this quiz tell me if I am ready to start dating again?

While it doesn't give a yes or no answer, it helps you identify if your level of distress is still high enough to potentially interfere with a new connection.

Can my results help me explain my feelings to a therapist?

Absolutely! Providing these scores to a professional can give them a great starting point to understand the intensity of your current grief.

Navigating the aftermath of a split can be overwhelming. Understanding your emotional state is the first step toward finding peace.

Breakup Distress Scale

Evaluate your emotional resilience and discover how you are processing your breakup with this short self-assessment.

By Mark Travers, Ph.D. | Last Updated: December 16, 2025

Reviewed by Jourdan Travers, LCSW

Ending a romantic relationship is often cited as one of life’s most stressful experiences, frequently leaving individuals grappling with a complex mix of grief, confusion, and longing. The Breakup Distress Quiz is designed to help you quantify these feelings, offering a clearer picture of how much the breakup is impacting your mental well-being and daily functioning. By assessing common indicators of post-relationship distress, you can identify specific areas where you might need extra self-care or professional support.

It is important to remember that healing is rarely linear. You might find that your results today differ significantly from how you feel a few weeks from now. This tool serves as a snapshot of your current emotional landscape.

If you find that your thoughts are constantly looping back to the past, you may also find value in exploring our Mistake Rumination Scale or our Loneliness in Intimate Relationships Scale. Understanding these patterns is essential for breaking the cycle of distress and preparing for future healthy connections.

Frequently Asked Questions

How long does this quiz take?: It takes about 5-7 minutes to complete.
Are my responses private?: Yes, all Breakup Distress Scale answers are anonymized and confidential.
Can I take this test more than once?: Yes, you can retake the test any time to see how your Breakup Distress Scale results may have changed.
Will this quiz tell me if I am ready to start dating again?: While it doesn't give a "yes or no" answer, it helps you identify if your level of distress is still high enough to potentially interfere with a new connection.
Can my results help me explain my feelings to a therapist?: Absolutely! Providing these scores to a professional can give them a great starting point to understand the intensity of your current grief.

Breakup Distress Scale: Take The Test

Step 1: Rate Your Post-Breakup Emotional Distress

For each statement, indicate how much the sentiment resonates with you on a scale of 1 (Not At All) to 5 (Extremely). For best results, answer honestly and trust your first instinct.

1. I often find myself in a state of shock or disbelief about what has happened.

2. Since the separation, I frequently feel dazed or emotionally numb.

3. I have noticed that it has become much harder for me to open up or trust others since the breakup.

4. I feel emotionally detached from friends and family, or like I have lost my capacity to care.

5. I have been in a state of constant emotional or psychological pain since we parted ways.

6. I go to great lengths to avoid any people, places, or things that might trigger memories of my ex.

7. I feel a profound sense of emptiness in my life now that they are gone.

8. I feel a deep sense of bitterness regarding the way things ended.

9. I find myself feeling jealous of people who are still in happy, stable relationships.

10. Loneliness has become a near-constant companion since the relationship concluded.

11. The mere thought of my former partner often brings me to the brink of tears.

12. I find that thoughts of my former partner frequently interfere with my ability to complete daily tasks.

13. Recalling moments spent with this person causes me significant emotional upset.

14. I am finding it extremely difficult to come to terms with the fact that the relationship is over.

15. I feel a strong, almost magnetic pull toward locations or objects that remind me of them.

16. I struggle to suppress feelings of resentment or anger regarding the split.

17. I feel like I no longer know who I am as an individual now that this relationship has ended.

Step 2: Enter Your Demographics

Provide your age, gender, region, and first name for a detailed report comparing your results to others.

What is your age?

What is your gender?

What region of the world do you live in?

What is your first name?

Step 3: Submit Your Breakup Distress Scale Answers

After completing all questions, click below to send your responses to Mark Travers, Ph.D. All answers are anonymized and confidential.

References

Field, T., Diego, M., Pelaez, M., Deeds, O., & Delgado, J. (2011). Breakup distress in university students: A review. College Student Journal, 45(3), 461–480.

Disclaimer

This scale is designed for educational purposes and is not a substitute for professional diagnosis or treatment.