When we think back on childhood, many of us picture moments of joy, safety, and discovery. But for countless others, childhood also held experiences of fear, instability, or harm. These early events, known as Adverse Childhood Experiences (ACEs), can leave deep and lasting imprints on our bodies, minds, and relationships.
The concept of ACEs comes from groundbreaking research by the Centers for Disease Control and Prevention (CDC) and Kaiser Permanente in the 1990s. The study revealed something revolutionary: the adversity we face in childhood directly impacts our health and well-being as adults. Since then, ACEs have become one of the most widely recognized frameworks for understanding trauma and resilience.
What Are ACEs?
ACEs are stressful or traumatic events that occur before the age of 18. They typically fall into three categories:
- Abuse: physical, emotional, or sexual
- Neglect: physical or emotional
- Household Challenges: growing up with substance use, domestic violence, mental illness, incarceration, or the separation/divorce of parents
While the original ACEs study focused on 10 specific categories, researchers and practitioners now recognize that many other experiences, such as poverty, community violence, discrimination, and bullying, also have profound effects.
Why This Information Is Important
Understanding ACEs isn’t about labeling ourselves with a score; it’s about making sense of how our experiences shaped us. Research has shown that individuals with higher ACE scores face increased risks for chronic health conditions such as heart disease, diabetes, and autoimmune disorders, as well as mental health challenges like anxiety, depression, PTSD, and substance use.
Beyond physical and mental health, the impact of ACEs often reaches into relationships, affecting how we trust others, cope with stress, and navigate intimacy and boundaries.
Yet it’s important to remember: ACEs are not destiny. The same research that uncovered these risks also highlighted the power of resilience. With awareness, supportive relationships, therapy, mindfulness practices, and community resources, healing is not only possible—it can be transformative!
How to Determine Your ACE Score
An ACE questionnaire is a short self-assessment that asks about childhood experiences of abuse, neglect, and household challenges to help identify potential impacts on long-term health and well-being. Each “yes” counts as one point, and the total becomes your ACE score, which can range from 0 to 10. Generally, a score of 0–3 suggests a lower risk, though challenges may still arise, while a score of 4 or more has been linked to a higher likelihood of health and social difficulties. You can find a version of the questionnaire under my Resources section.
It’s important to remember: your ACE score is not the whole story. It doesn’t measure your strengths, support systems, or the healing work you’ve already done. Many people with high scores go on to lead healthy, thriving lives—especially when they access resources and care.
Moving Forward With Compassion
If you’re discovering this information for the first time, you might feel a mix of emotions, such as relief, sadness, even anger. That’s normal. Bringing language to what we’ve lived through can be both validating and overwhelming.
Here are a few steps to consider:
- Self-reflection: Journaling or talking with a trusted person can help you process what your ACE score means to you.
- Therapeutic support: Trauma-informed counseling, somatic practices, yoga, or mindfulness can help regulate the nervous system and release stored trauma.
- Community and connection: Building safe, supportive relationships can buffer the effects of ACEs and foster resilience.
- Education and advocacy: Understanding ACEs allows us to break cycles of harm, create safer communities, and support others on their healing journey.
Remember…
Your story is not defined by a number. Your ACE score can help you understand the connections between past experiences and present struggles, but it’s only one part of the picture. What matters most is the awareness, resilience, and courage you bring to your healing journey.
