This is not a research validated test, but a way to get you thinking about how well you handle negative feelings.  Thinking is a key emotional fitness skill.

The Emotional Fitness Game Plan involves being able to recognize when negative feelings are visiting you, measuring their strength so you can act quickly enough to keep the feeling from high jacking your brain and getting you to do things you regret.

What your scores mean.  Score a high of 40? Only happens if you are fudging or the Dali Lama.  Most people score somewhere between 20 and 30. Below 20, you might be currently dealing with a major trauma – addressed in question 7; or you might need more direct help, try the following.

  1. Boost your support team up with friends and family to  become each other’s cheer leaders.
  2. Subscribe to some daily support via the internet. Follow EFT’s blog for example.
  3. Find a  support group.  On line ones are available.
  4. Think about a life coach.
  5. Get some therapy
  6. Think medication as well as therapy.
  7. Making plans to kill or physically harm yourself or another? Call 911 now and ask  where to go for help.          

Too much stigma is attached to getting therapy.  It can be life saving. The problem is the right kind of therapy for the difficulties facing you.

That is too much to go into now, however, I do suggest looking for someone who sets SMART goals which uses a standardized feedback system to measure progress. Those who research such things say, you should see some movement toward your goal by the end of six sessions.  If not, they suggest seeking another therapist.

Use this test  to see if this  course makes a difference in your ability to handle negative feelings.  Take the test now, and jot down your score. Take it off and on as you take the course.  Generally, you start to gain better control after completing the first six sessions, but the best improvement should be seen after completing the self soothing skills section which comes after you learn to measure feelings.  Hopefully, your score will improve; if not, several things are possible:

  1. The course just isn’t working for you.
  2. You are not practicing the exercises enough.
  3. You need something more, get it, you deserve the good life.

I did not plan a post today.  Wednesday is catch up day and this morning I was trying to straighten out and improve the 101 Free Course.  The need for a quick measurement so you could see if the course was helping you, jumped out at me, hence this post.  So I posted this.

For an even less researched based test try this one:

If you did not find this a bit humorous that is another sign mad, bad, and sad feelings need taming.

If you did not  laugh a little,  your mad, bad, and sad feelings need taming.


Next session moves on to the Second skill – measuring feelings. Why do that, so you can spot when a bossy feeling is trying to take over and get you to do things you will regret.

As always thank you for all you do including liking, commenting, or sharing.


P.S. This was P.S. was prompted by a reader who asked by question seven’s horrific events were given a five rating.  Good question. Here is why I did that:  Horrific events either destroy or make you stronger. Anyone taking this little test was not destroyed, is moving ahead and deserves to have recognition of that fact. Hence the five.

Do feel free to ask questions if something is unclear or confuses you. Rest assured it probably confuses others also.



I often use these prompts to spark my posts.  They can also be used to improve your critical thinking is the heart of emotional intelligence.

You can think about them as they are stated or use them to spark other thoughts which is what I usually do. Most can be related to Emotional Fitness. How? Well here is the prompt that connects to this post. I’ll answer it and tell you how I relate it to Emotional Fitness.

Imaginary Friend

Many of us had imaginary friends as young children. If your imaginary friend grew up alongside you, what would his/her/its life be like today? (Didn’t have one? write about a non-imaginary friend you haven’t seen since childhood.)

How this relates to emotional fitness and today’s post.  Only in the sense that I think our inner voices are left over friends and in many ways and can become  helpful friends.  I write hoping to become such a friend.


All the handouts for this course are being posted at the store so you can download them for free. You will find lots of other  offerings including inspirational quotes or more EFTI exercises. Go there and subscribe to be notified of new additions.


Please rate this material. Doing so helps me ratings.  This is what your stars will mean to me. No stars – Not helpful. One star – Reinforced my knowledge. Two  Stars –  New  information.   Three stars – New useful information; Four stars- Very good.   Five stars – Excellent.

Thank you and stay strong.

Cartoon IMAGE BY ponderingprinciples  all others by EFTI.


  1. I’m puzzled why #7 would rate a 5 if it was horrific. Is it because we recognize it as “bad” instead of poo-pooing it? Like “Oh yeah, I had a literal gun to my head but no shots fired, so no harm no foul.”?

    I hope you are keeping this course up for a while. My life is very turbulent right now (an impending last-ditch move to another state to find work, etc.) I like your approach and your writing.

    I scored a 20 on this, which is about 12 more points than I thought I would! 🙂 (Thanks in part to answering #7/#8 with 5/4 respectively…which really isn’t good news, now that I think about it!)

    • I replied once, but see it did not go through. Number 7 was given a five because a person taking the test is enough of a survivor to be interested in moving on and seeking to better understand themselves. Scoring high on 8 indicates strength, but at another level, the need to take care for you may be due for a crash. So much in life needs thinking about at deeper levels as you obviously do. Stay strong, take care, and good luck with finding work. Luck is something that helps people stay strong.

Agree or disagree, comments are always welcomed.

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