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Unconditional Self-Acceptance Questionnaire

Do you truly accept yourself, flaws and all? Take this test to uncover your level of self-acceptance.

Mark Travers, Ph.D.

By Mark Travers, Ph.D.

January 15, 2025

Mark Travers, Ph.D., is the lead psychologist at Awake Therapy, responsible for new client intake and placement. Mark received his B.A. in psychology, magna cum laude, from Cornell University and his M.A. and Ph.D. from the University of Colorado Boulder. His academic research has been published in leading psychology journals and has been featured in The New York Times and The New Yorker, among other popular publications. He is a regular contributor for Forbes and Psychology Today, where he writes about psycho-educational topics such as happiness, relationships, personality, and life meaning. Click here to schedule an initial consultation with Mark or another member of the Awake Therapy team. Or, you can drop him a note here.

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Unconditional self-acceptance is a foundational aspect of psychological well-being, referring to the ability to embrace oneself without judgment, regardless of flaws or mistakes. It involves recognizing one's worth and treating oneself with kindness and compassion, regardless of external achievements or internal challenges. Cultivating unconditional self-acceptance enables individuals to acknowledge both their strengths and weaknesses without criticism or the need for perfection.

The Unconditional Self-Acceptance Questionnaire was developed to assess the extent to which individuals practice self-acceptance. This scale includes a series of statements that explore different aspects of self-acceptance—including self-compassion, resilience and the ability to remain positive even when facing difficulties. By completing this questionnaire, respondents can gain valuable insight into their self-acceptance levels, helping them recognize areas for personal growth. In turn, they can work towards a deeper sense of self-worth and emotional balance.

You can take this test here. Follow all of the steps to receive your results.

References: Chamberlain, J. M., & Haaga, D. A. (2001). Unconditional self-acceptance and psychological health. Journal of Rational-Emotive and Cognitive-Behavior Therapy, 19, 163-176.

Step 1: Rate the following statements based on how much you agree with them on a scale of strongly disagree to strongly agree.

1. I don't need to be praised in order to feel valuable as a person.

2. I feel worthwhile even if I am not successful in meeting certain goals that are important to me.

3. When I get negative feedback, I take it as an opportunity to improve my behavior or performance.

4. I believe all people have equal value.

5. Making a big mistake may be disappointing, but that does not change the way I feel about myself overall.

6. I feel confident in who I am without constantly questioning whether I am a good or bad person.

7. I feel worthy regardless of whether I am loved by people who are important to me.

8. I set goals for myself with the hope that they will make me happy (or happier).

9. I believe that being good at many things does not define my overall worth as a person.

10. My sense of worth comes from within and is not determined by how I compare myself with other people.

11. I believe I am worthwhile simply because I am a human being.

12. I am open to negative feedback because I view it as an opportunity for personal growth.

13. I set goals for myself to enhance my life and fulfill my potential, not to prove my worth.

14. I value myself regardless of being good or bad at certain things.

15. I believe all people are inherently valuable, regardless of their success.

16. I appreciate praise because it helps me recognize my strengths and areas for growth.

17. I feel I am a valuable person, even when others disapprove of me.

18. I avoid comparing myself to others to decide if I am a worthwhile person.

19. When I am criticized or fail at something, I maintain my sense of self-worth.

20. I believe my worth as a person should not be judged by others or myself.

0 of 0 questions answered

Step 2: Enter your age, gender, region, and first name so we can provide you with a detailed report that compares your test scores with people similar to you.

What is your age?

What is your gender?

What region of the world do you live in?

What is your first name?

Step 3: Check to make sure you've provided answers to all of the statements/questions above. Once you've done that, click the button below to send your responses to Awake Therapy's Lead Psychologist, Mark Travers, Ph.D. He will provide you with an overview of how you scored relative to others (all answers are anonymized and confidential to protect users' privacy). He can also answer any follow-up questions you may have.