Have you ever heard someone say, “I have a high ACE score” and wondered what that actually means?
The ACE score — short for Adverse Childhood Experiences score — is a simple but powerful tool that helps us understand how early life experiences may shape our health, behavior, and emotional well-being later in life. It’s based on 10 specific types of childhood adversity — including abuse, neglect, and household dysfunction—that researchers have linked to long-term health outcomes.
If you’re not familiar with all 10 ACEs or how they’re measured, I’ve created a short video that walks you through each one in clear, compassionate language.
But while it can offer insight, it’s important to know: your ACE score is not your destiny.
Let’s break it down — what the ACE score really means… and what it doesn’t.
What is the ACE Score?
The ACE score comes from a 10-question screening tool developed by researchers to measure exposure to different types of childhood adversity. Each question refers to a specific experience that may have occurred before the age of 18 — things like emotional or physical abuse, neglect, witnessing violence, or growing up with a parent struggling with mental illness or substance use.
You get one point for each type of adversity you experienced. So, your score can range from 0 to 10.
- A score of 0 doesn’t mean your childhood was perfect — just that you didn’t experience the ten specific adversities asked about.
- A score of 4 or more has been linked to increased risk of challenges later in life, such as chronic health issues, mental illness, or substance use.
- A score of 6 or more is considered very high and may indicate a greater need for healing support.
But — and this is important — this score is just one piece of your story.
🚫 What the ACE Score Doesn’t Mean
1. It’s Not a Diagnosis
An ACE score isn’t a medical or psychological diagnosis. It doesn’t tell you what’s wrong with you — it gives you context for what happened to you.
You can have a high score and be thriving. You can have a low score and still struggle. Every person’s response to trauma is unique.
2. It Doesn’t Measure Your Worth or Strength
Your ACE score doesn’t define you. It doesn’t speak to your resilience, your healing, your character, or your potential. It simply helps uncover patterns that may be affecting your mental and physical health today.
3. It Doesn’t Include Everything
The ACE quiz only asks about 10 types of experiences. But trauma can take many forms — such as racism, poverty, bullying, medical trauma, or being separated from caregivers. If your story doesn’t “fit” inside the ACE quiz, that doesn’t make it any less valid.
Watch: ACE test and score explained:
Before you take the quiz, take a few minutes to watch this short video that explains the ACE test and score: