What is the ACE test?
Did your childhood leave a mark on your body and psyche — even if you were not aware of it at the time?
The ACE test (Adverse Childhood Experiences), also known as the Adverse Childhood Experiences Scale, is a simple questionnaire consisting of 10 questions. It assesses whether, as a child, you experienced abuse, neglect, or chaos in the family that may have influenced your emotional and physical health in adult life.
But before you treat the result as a verdict — pause for a moment. This test is only one piece of the puzzle.
Three types of ACEs (Adverse Childhood Experiences)
There are three main categories of experiences that the ACE test takes into account:
- Abuse – physical, emotional, or sexual
- Neglect – emotional or physical
- Household challenges – parental substance abuse, depression, domestic violence, divorce, or having a parent incarcerated
In short, ACEs are situations in which, as a child, you did not feel safe, had no one to turn to, or were exposed to chronic stress that exceeded your capacity to cope.
ACEs increase the risk of health problems
A high ACE score (meaning 4 or more “yes” answers out of 10) may indicate an increased risk of experiencing problems in adult life such as:
- depression
- addictions
- heart disease
- chronic pain
- anxiety disorders
- diabetes
- obesity
Why? Because chronic stress in childhood can alter the development of the brain, the immune system, and the hormonal system. The body learns to function in a state of constant threat. And even if those experiences are in the past, your nervous system may still be “living in the old movie.”
Why is it worth taking this test?
This simple test can help you understand the invisible threads that connect your childhood to how you react, feel, and function today. If you sometimes feel that “something is wrong with me,” or find it hard to understand your emotions, bodily tension, or relational patterns, the ACE test can shed an entirely new light on these experiences.
This is not about judgment, but about awareness. Because only when you recognize what shaped you can you begin to consciously choose who you want to become. It is a first step toward understanding yourself, offering yourself compassion, and regaining a sense of agency in your own life.
Who is this test for?
This test is for anyone who wants to better understand their emotions, behaviors, and reactions — especially if you have a sense that you are carrying something difficult that is hard to name. It can be helpful both for people who feel their childhood was challenging, and for those who have never reflected on it before.
If you struggle with anxiety, tension, difficulties in relationships, health issues, or simply want to deepen your self-awareness, this test can be a good starting point. You do not need to have a “traumatic” history to benefit from what it may reveal.
Your result is not a verdict
This is very important — the ACE test does not tell the whole truth about you.
It does not measure your strength, resilience, or the love you may have received despite difficult experiences.
Some people have high ACE scores, yet with the support of close relationships, therapy, or inner work, they are able to build rich, healthy, and fulfilling adult lives.
As Dr. Jack Shonkoff from Harvard University said:
“People with high ACE scores can do very well. The key is relationships. They are what create the opportunity for healing.”
What the ACE test does not measure
- It does not take into account positive experiences that build your psychological resilience (such as supportive relationships with teachers, a grandparent, or a close friend).
- It does not reflect how you care for yourself today — whether you meditate, exercise, talk with loved ones, or are in therapy.
- It does not accurately predict your future. It is only information — not a definition of who you are.
What can you do with this?
Instead of treating your ACE score as a label — see it as an invitation. An invitation to reflect. To care for yourself. To understand that many of our current fears, reactions, or difficulties have their roots in childhood.
And most importantly: what was wounded in relationship can also be healed in relationship — with another person, and with yourself.
Would you like to learn more about yourself?
This can be the first step toward greater self-awareness, self-compassion, and the beginning of a healing process.
ACE Test Results
✅ ACE Score: 0–3 (low level of traumatic experiences)
Your ACE score falls within the range of 0–3, which suggests that you likely did not experience many difficult or traumatic events in childhood, at least according to this scale.
This is a good sign — it indicates that you may have grown up in a relatively safe and supportive environment. But remember: this test does not capture everything. Your emotions and difficulties still matter, even if they do not fit within this scale.
If something resonates in you despite a low score — trust yourself. Your experiences are important and deserve space. Self-awareness is the first step toward deeper understanding and an even more fulfilling life.
⚠️ CE Score: 4–6 (moderate to high level of difficult experiences)
Your ACE score falls within the range of 4–6, which means that during childhood you may have experienced a significant number of difficult situations — such as abuse, neglect, emotional chaos, or lack of support.
Experiences like these can influence how you respond in relationships today, how you see yourself, how you feel emotions, or how you cope with stress. But this does not mean that you are “broken” — it means that your body and psyche learned how to survive under challenging conditions.
This is not a verdict. It is information. Awareness of what shaped you opens the door to change. You can begin to create new patterns and relationships based on safety and trust. If you feel ready, it may be worth considering a conversation with a therapist or participation in a support group.
Remember: you are not alone, and you do not have to carry this on your own.
🔥 ACE Score: 7–10 (very high level of traumatic experiences)
Your ACE score falls within the range of 7–10 — this indicates a very high level of adverse childhood experiences. It is possible that for many years you had to function in an environment filled with stress, violence, lack of safety, and lack of support.
Such a background can have a real impact on your mental and physical health, your relationships, how you respond to stress, and your sense of self-worth. But you are not alone in this — many people with similar scores discover that deep healing and change are possible.
What was wounded in relationship can also be healed in relationship — with another person and with yourself. Gently consider seeking a therapist or a form of support that can help you rebuild contact with your body, emotions, and your true self.
Remember: your past shaped you, but it does not have to define you.
Materials and sources
If you would like to deepen your understanding of how childhood influences adult life, here are several valuable sources that I used while creating this article:
- ACE Study – Centers for Disease Control and Prevention (CDC)
The official website of the ACE study conducted by the CDC, where you can find data, reports, and educational materials. - NPR – Take the ACE Quiz
An article that inspired this text — an accessible and reliable introduction to the topic of ACEs. - Book: The Body Keeps the Score – Dr. Bessel van der Kolk
A deep and moving exploration of how trauma is stored in the body and how it can be healed. - Book: Scattered Minds – Dr. Gabor Maté
An examination of how early experiences influence emotional development, relationships, and health.
The ACE concept is widely described in psychological and medical literature, including the work of authors such as Bessel van der Kolk and Gabor Maté, as well as in research on developmental trauma and nervous system regulation.