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Printable workbook
PANAS Positive & Negative Affect Workbook
$4.99 PDF, A4 and US Letter · 34 pages · instant download
Answer the PANAS 20 mood words, score Positive and Negative Affect separately, and use reflection pages and trackers to notice patterns over six weeks.
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What is in the pack
- Cover 1 page
The cover of your workbook. - Start here 3 pages
What is inside, how to use the workbook and a simple path to follow. - Worksheets 16 pages
Fill-in pages that turn your result or your plan into small, concrete steps. - Trackers 4 pages
Repeatable pages to follow change over weeks. Print as many copies as you need. - Quick reference 3 pages
One-page cards to keep at hand: the scale at a glance, ranges and prompts. - Reading guide 3 pages
A short plain-English guide to what the result means and what it cannot tell you. - Professional guide 3 pages
Administration, interpretation and limits for counsellors, coaches and clinicians. - Credits and references 1 page
Full references and credit to the authors and rights holders.
Also included: the complete workbook. Every file above merged into one PDF of 34 pages, in A4 and in US Letter, so you can print it in one go.
Who it is for
- Adults reflecting on their emotional patterns
- People who want a repeatable paper check-in
- Counselors and coaches using client-facing pages
- Clinicians seeking a concise administration guide
Want to try it first? Use the free online .
Wondering how to put a name to the feelings you have been noticing? The PANAS asks you to rate 20 emotion words for a time frame you choose, then gives separate Positive Affect and Negative Affect scores. This workbook helps you complete the questionnaire on paper, add each set of ten ratings, and reflect on what that particular snapshot describes. It keeps the two scores separate: there is no combined mood score or clinical cut-off.
The 34-page pack includes a 1-page cover, 3 Start Here pages, 16 worksheet pages, 4 tracker pages, 3 Quick Reference pages, 3 Guide pages, 3 Professional Guide pages, and 1 Credits and References page. The worksheets include the questionnaire, scoring steps, affect profile and prompts; trackers include score history, weekly check-in, routine grid and monthly review. The Guide explains score limits, while the Quick Reference provides the item list and cut-out cards. PDFs are supplied in both A4 and US Letter, with the same page counts.
Use the suggested six-week path at your own pace: record a baseline, make weekly check-ins, note triggers and energy builders, and repeat the PANAS in week six using the same time frame. Add both readings to the score history and complete the monthly review. You finish with your ratings, written observations and a record of two separate scores to discuss with a qualified professional if you choose. Eight pages are marked for making copies, so you can reuse selected worksheets and trackers.
What you get
- Score the 20-word questionnaire with separate sum steps and an affect profile page.
- Use the score history chart and weekly check-in to record readings and reflections.
- Choose small actions with the energy builders, triggers log, and small steps plan.
- Keep the Quick Reference item card and fridge cards nearby for repeat sittings.
- Read the Guide's limits and use the Professional Guide's administration notes and case-note template.
What it is not
This workbook is for educational self-reflection, not diagnosis or treatment, and it credits PANAS authors David Watson, Lee Anna Clark, and Auke Tellegen. Personal use is included; professionals may reuse client-facing pages with their clients, while group, institutional, or resale licences are separate.
Questions people ask
How do you score the PANAS in this workbook?
Rate each of the 20 words from 1 to 5, then add the ten Positive Affect ratings and the ten Negative Affect ratings separately. Each score ranges from 10 to 50. The pack says not to combine or subtract them, and it provides no clinical cut-offs.
Can I print the PANAS workbook on A4 or US Letter paper?
Yes. The workbook PDFs are provided in both A4 and US Letter formats. The pack has 34 pages in total, and the report confirms that each file has the same page count in both sizes.
How often should I repeat the PANAS?
The suggested path starts with a baseline and repeats the PANAS in week six. Record the time frame each time and use the same one for a fair comparison. The workbook also includes repeatable check-in and tracking pages; its six-week path is a suggestion, not a rule.