Unconditional Self-Acceptance Questionnaire: Do You Truly Accept Yourself?

I often find myself wondering how we truly feel about ourselves deep down. This isn't about intense, soul-searching therapy sessions, but rather about the small, everyday moments—when we make a mistake, when someone praises us, or when we are simply going about our day. Psychologists John Chamberlain and David Haaga developed a questionnaire that explores this very idea: how much you accept yourself, flaws and all. Their research explored the connection between self-acceptance and mental health, proposing that true acceptance means not judging yourself as “good” or “bad” in your entirety. It is about being okay with who you are, regardless of what you have done or failed to do. This mindset is linked to less stress, reduced anxiety, and a calmer overall state of mind.

The Unconditional Self-Acceptance Questionnaire

The test is straightforward: you rate 20 statements about yourself on a scale from 1 to 7. It takes about five minutes if you avoid overanalyzing your answers. Some statements are intentionally phrased negatively to ensure you are paying attention and can't just select answers that seem “good.” When you are finished, you calculate a score that shows where you fall on the spectrum of unconditional self-acceptance—low, medium, or high. A high score suggests that your self-esteem holds steady, you are less bothered by minor setbacks, and you likely experience a greater sense of inner peace.

I tried this questionnaire myself a while back and landed in the middle. I thought I was fairly self-accepting, but the question about beating myself up over mistakes was a wake-up call. I realized I was much harsher on myself than I had thought. Chamberlain and Haaga built this test based on the principles of Rational Emotive Behavior Therapy (REBT), which emphasizes not letting irrational emotions take control and accepting reality as it is—not ignoring your flaws, but refusing to let them define your fundamental worth.

You can grab a piece of paper or just keep track in your head. Use the following scale for each statement:

• 1 = strongly disagree
• 2 = moderately disagree
• 3 = slightly disagree
• 4 = neutral
• 5 = slightly agree
• 6 = moderately agree
• 7 = strongly agree

Some statements are marked (R) for “reversed.” We will flip the scores for these items when calculating the total. Here are the statements:

1. My self-worth depends on what others think of me. (R)
2. I accept myself completely, even with my shortcomings.
3. I feel worthless when I make a mistake. (R)
4. My value as a person is stable, no matter what I achieve.
5. Criticism from others makes me doubt my worth. (R)

That question about criticism is a tough one for many. It is perfectly normal to feel a sting from criticism, but if it fundamentally shakes your entire sense of self, it can significantly impact your happiness. Haaga’s research demonstrates how this reaction is directly tied to elevated stress levels.

6. I am okay as a person, regardless of my performance.
7. I need praise to feel good about myself. (R)
8. Even if I fail at something, I still like myself.
9. My mood depends heavily on how well I do things. (R)
10. I unconditionally accept myself as a fallible human being.

These statements get to the core idea that we are all human, and making a mistake does not diminish your value. I have had clients who, after taking this test, realized they were tying their self-worth to every single accomplishment and failure, big or small.

11. I put myself down when I don’t meet my expectations. (R)
12. I feel valuable just for being me, not for what I do.
13. Negative feedback destroys my self-esteem. (R)
14. I forgive myself easily for my errors.
15. My self-acceptance is not contingent on success.

I once talked to someone who received a low score. They started a daily habit of simply reminding themself that they are okay, even if the day was a complete mess. Over time, this small practice made a noticeable difference.

16. I am lovable even when I’m not perfect.
17. I beat myself up over small failures. (R)
18. My worth is inherent and doesn’t fluctuate.
19. I require approval from others to feel worthy. (R)
20. Overall, I accept myself without conditions.

How to Score and Interpret Your Results

Once you have rated all 20 statements, you can calculate your score. For the (R) statements, you must first reverse your scores. Here is how: 1 becomes 7, 2 becomes 6, 3 becomes 5, 4 remains 4, 5 becomes 3, 6 becomes 2, and 7 becomes 1. After reversing the necessary scores, add up all 20 of your final scores. Finally, divide that total sum by 20. This will give you a final average score between 1 and 7.

What does your score mean?

• A score of 1-3 is considered low self-acceptance. Your self-esteem might be shaky, and you could feel highly stressed or anxious when things go wrong.
• A score of 4 is average. Most people fall into this range, feeling stable at times and more self-critical at others.
• A score of 5-7 is considered high self-acceptance. This suggests you are closer to unconditional self-acceptance. You are likely calmer, less rattled by mistakes, and your mental health is probably more balanced. Chamberlain’s studies suggest the average score for most people is around 4.5.

This test is not the final word on who you are—everyone is unique—but it serves as a valuable snapshot of where you currently stand with yourself. If your score is low, do not be discouraged. Self-acceptance is something you can build, perhaps by learning to talk to yourself with the same compassion you would offer a good friend, or by actively noticing when you are being overly harsh on yourself. The research by Chamberlain and Haaga strongly suggests that developing this kind of unconditional acceptance can lower your risk for depression and anxiety. Try it out and see what you learn. It might reveal something new and helpful about yourself, and that is always worth exploring.

References

• Chamberlain, J. M., & Haaga, D. A. (2001). The Unconditional Self-Acceptance Questionnaire: Measuring a central tenet of rational emotive behavior therapy. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 19(3), 163–176.
  Annotation: This is the primary scientific paper that introduces and validates the 20-item Unconditional Self-Acceptance Questionnaire (USAQ), detailing its development, reliability, and validity as a measurement tool.
• Chamberlain, J. M., & Haaga, D. A. (2001). Unconditional self-acceptance and psychological health. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 19(3), 151–162.
  Annotation: In this companion paper, the authors use the USAQ to explore the relationship between unconditional self-acceptance and various measures of mental health, finding that higher self-acceptance is correlated with lower levels of depression, anxiety, and general psychological distress.