Emotional Balance Sheet

EMOTIONAL BALANCE SHEET
Designed by William G. DeFoore, Ph.D., Copyright 2005
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 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 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 physical and emotional 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 _____
Fulfilling relationships
1. Good communication skills _____

2. Established community Family _____
3. Friends _____
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
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 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) _____
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 Energy Balance:_________________
Assessing your Emotional 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 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 overcome your difficulties.
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 on your condition by increasing your assets and reducing your liabilities.
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 you.
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.
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.
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 health and emotional wealth. 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.

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What are some examples of energy assets and liabilities listed?

What are some examples of energy assets and liabilities listed?

EMOTIONAL BALANCE SHEET

Designed by William G. DeFoore, Ph.D., Copyright 2005

A SELF-ASSESSMENT TOOL FOR EMOTIONAL WELLNESS

1. Rate yourself on each item with a _____ beside it.

Energy Assets— established and lasting energy resources

Healthy mental processes:

1. Self-knowledge—how well you know your strengths and weaknesses _____

Healthy emotional patterns:

Healthy, established behavior patterns

1. Exercise/fitness program _____

1. Good communication skills _____

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

Energy Liabilities -- Patterns and processes that drain your energy

Unhealthy mental processes

1. Low level of self-knowledge—little knowledge of your strengths and/or weaknesses _____

Unhealthy emotional patterns

1. Negative self image _____

Unhealthy behavior patterns

1. Lack of self-discipline—impulsivity _____

1. Poor communication skills _____

Total Energy Assets Score: ________________

Emotional Energy Balance:_________________

Assessing your Emotional Balance

Less than zero:

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