Emotional Wellness
Assessment Tool

Emotional wellness is one the most important and overlooked part of your overall health. This Emotional Balance Sheet is part of an anger management assessment package offered by me, Dr. William DeFoore to help you get a clear picture of where you are and where you're going. Your emotional health is key to good mental and physical functioning--in other words, you need emotional well being if you're going to have the health and happiness you have always wanted!

So! Let's take a look at how you're doing in terms of managing your emotional energy levels:

A SELF-ASSESSMENT TOOL FOR EMOTIONAL WELLNESS

Instructions:
You can easily copy and print this Emotional Balance Sheet, and fill in each of the blanks to get your score.

1. Rate yourself on each item with a _____ beside it.
2. Use the respective 0-5 Assets Scale and Liabilities Scale to rate yourself.
3. Calculate the difference between your asset score and your liability score to estimate your current emotional wellness and Emotional Energy Balance.

Assets Scale

0--Not at all 1--Very little 2-- Moderate 3-- Sufficient 4-- Very good 5-- Excellent

Energy Assets-- established and lasting energy resources

Healthy mental processes:

1. Self-knowledge--how well you know your strengths and weaknesses _____
2. Spiritual and philosophical beliefs that bring comfort, peace and tranquility _____
3. Grounded optimism--a basically positive view of yourself and the world that is inclusive of "the big picture" _____
4. Self-enhancing beliefs--belief systems that give you energy, strengthen your faith and optimism, and get you through the difficult times _____

Healthy emotional wellness patterns:

1. Self-empathy--the ability to see your deep emotions clearly, and to have compassion for yourself (without self pity) _____
2. Self-esteem--your reserve of good feelings about yourself in general _____
3. Resilience--the ability to bounce back from poor emotional health and physical stress and difficulty _____
4. Stability--your level of consistency regarding your emotional response patterns, value systems and relationships _____

Healthy, established behavior patterns

1. Exercise/fitness program _____
2. Healthy diet _____
3. Contact with nature _____
4. Self-reflection, journaling _____
5. Meditation, prayer, spiritual practice _____

Meaningful work/professional life

1. Work satisfaction _____
2. Alignment between work and sense of purpose _____
3. Balance of work with home/family/social life _____

Fulfilling relationships

1. Good communication skills _____
2. Established community Family _____
3. Friends
   1. One or more very close friends _____
   2. A variety of casual friendships _____
   3. A number of friendly acquaintances _____
4. Larger community identity affiliations _____

Liabilities Scale

0--N/A 1--Very little 2--Moderate 3--Noticeable 4--Significant 5--Major Concern

Energy Liabilities -- Patterns and processes that drain your energy and emotional wellness

Unhealthy mental processes

1. Low level of self-knowledge--little knowledge of your strengths and/or weaknesses _____
2. Insufficient or negative spiritual and philosophical belief systems _____
3. Pessimism, skepticism, cynicism re. self, others, life, the world _____
4. Self-limiting beliefs _____

Unhealthy emotional wellness patterns

1. Negative self image _____
2. Depression, residual anger, chronic fear/anxiety _____
3. Emotional volatility _____

Unhealthy behavior patterns

1. Lack of self-discipline--impulsivity _____
2. Lack of self-motivation--poor initiative and follow-through _____
3. Lack of self-empathy--self-loathing, self-denigration _____
4. Compulsive-addictive behaviors (food, sex, tv, internet, work, alcohol, drugs) _____

Work/professional life

1. High work-related stress levels_____
2. Work does not match your values/vision _____
3. Do not like your work/profession ____

Relationships

1. Poor communication skills _____
2. Poor social skills _____
3. Social isolation _____
4. Dysfunctional relationships
1. Codependency _____
2. Dependency _____
3. Victim-persecutor-rescuer triangles ____

Total Energy Assets Score: ________________
minus
Total Energy Liabilities Score: ______________
equals

Emotional Wellness Energy Balance:_________________

The following are merely guidelines for self-assessment. If anything does not fit, disregard it. Use your own judgment and intuition to assess your assets and liabilities. Use this tool only to the extent that it is helpful to you.

Less than zero:

You are in an energy depletion condition. This may be an excellent time for preventive emotional health care. You probably need to take immediate action to work toward better balance in your life. Read, research and/or seek professional help to accomplish your goals and improve your emotional health.

0-15

You may be "running on fumes." This is a survival mode, where you may feel you are just barely keeping your head above water. This can work for a lifetime, and may seem "normal." But you can certainly improve your emotional wellness by increasing your assets and reducing your liabilities. You may need to complete an anger management assessment if you're experiencing high levels of anger.

16-33

You probably are not having a lot of fun. It may seem that you are just barely staying ahead of your problems, or maybe a little behind. You have some energy to work with, and it would be a good idea to build on your strengths and look to reducing the things in your life that drain your emotional health.

34-51

You have a lot going for you. Healthy beliefs and patterns are serving you well. You may be concerned about some energy drains that just won't seem to go away. Consider the possibility that you can reach all of your dreams, by working diligently to grow your assets and reduce your liabilities. Learn about Goodfinding and the power of optimism for raising your levels of emotional well being and joy.

52-69

You are close to "the top of your game." You add energy to the lives of others, and your participation in any project is an asset to your associates. You will receive great benefit from helping others and sharing your knowledge and skills. Continue what you are doing, with a close eye on managing your assets and liabilities, and you are likely to prosper in many ways. You are a prime candidate for Goodfinding.

70-85

You are in a fortunate and blessed position in life. Your energy flows freely from within and all around you, and you have much to give to this world. There is great freedom and responsibility that goes with your level of emotional wellness. Your freedom is in how you choose to use your abundant energy, and your responsibility is to give back to this world that has blessed you. You will receive as you give. You are a plus to the world.

I strongly encourage you to visit Holistic Living Matters, an online guide for making conscious choices for harmonious living within and without. It includes tips for physical, mental, spiritual and emotional wellness, and much more.

Remember, you are your own best anger management resource.

Return to anger management worksheets.