Positive and Negative Affect Schedule (PANAS)
How often you feel each of 20 positive and negative emotions
The PANAS measures your positive and negative affect with 20 items - 10 for positive mood, 10 for negative. It can track how your emotional patterns shift over time and across situations.
What Does the PANAS Measure?
The PANAS asks how often you have felt 20 different emotions recently. It splits into two independent scores: Positive Affect (enthusiasm, alertness, engagement) and Negative Affect (distress, nervousness, irritability).
These two are not opposites - you can be high on both, low on both, or somewhere in between. Someone can feel genuinely excited about a promotion while still being anxious about the workload.
The timeframe is adjustable — you can answer for the past week, today, or any period that makes sense for what you want to track.
Scoring Guide
20 items scored on two dimensions: Positive Affect (PA, 10 items: 1,3,5,9,10,12,14,16,17,19) and Negative Affect (NA, 10 items: 2,4,6,7,8,11,13,15,18,20). Each item 1-5 (1=Very slightly → 5=Extremely). Dimension scores range 10-50. PA norms: M≈29-32, NA norms: M≈14-17 (SD≈6-7). Cronbach α: PA=.86-.90, NA=.84-.87 (Watson et al., 1988). Disclaimer: This is an informational screening tool, not a clinical diagnostic instrument.Result Interpretation
Finish the 20 questions and you get your results straight away — no account, no sign-up, no waiting.
We calculate your total from your answers, then give you a plain-language explanation of what the numbers mean. Where a test has sub-scales, each dimension gets its own score. Whenever possible, we also show how your results compare to population norms.
详细报告 📊
Get an in-depth analysis with dimension breakdowns, population comparisons, and actionable recommendations.