🧠 Emotional Awareness Self-Assessment

🧠Emotional Awareness Self-Assessment

“You cannot heal what you are unwilling to acknowledge.” – Brené Brown
⚠️ Disclaimer:
This assessment is not a diagnostic tool. It is designed for personal reflection only and is not intended to replace professional mental health support or therapy. Emotional patterns such as anger, stress, or detachment may signal underlying needs, past experiences, or stress responses that deserve gentle, informed attention. You are encouraged to explore your results with curiosity and self-compassion.

📋 Instructions:
Please respond honestly. This is for you, not for judgment. Choose the answer that most closely reflects your experience. Some answers may reflect anger or resentment, while others reflect balance or resilience. All are valid.
First Name*
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Section 1: Self-Awareness
When I wake up in the morning, I usually feel:*

Hopeful and readyAnxious or overwhelmedIrritated before the day beginsNumb or detachedSad or unmotivated
I believe others perceive me as:*

Warm and supportiveReserved or quietBlunt or aggressiveStrong, but unapproachableTired or emotionally unavailable
I often feel the need to “put on” a version of myself to get through the day:*

NeverSometimes, depending on the situationMost of the timeAlways – I feel disconnected from my real self
Section 2: Triggers & Experiences
In the past year, I’ve felt:*

Overlooked or passed up for opportunitiesTaken advantage ofSeen and celebratedDisconnected or invisibleNone of the above
When someone disappoints me, I tend to:*

Communicate and set a boundaryWithdraw emotionally but remember itExpect it and try not to careGet angry but hide itBlame myself
Section 3: Emotional Patterns
I often feel like:*

I’m carrying a lot and no one sees itIf I don’t stay strong, everything will fall apartI have the tools and support I needI’m emotionally numbPeople misunderstand my silence or intensity
I avoid:*

Nothing—I show up authenticallyAsking for helpTalking about my feelingsBeing vulnerable with othersSharing when I feel disappointed
Section 4: Shame & Vulnerability (Inspired by Brené Brown)
The statement that most resonates with me is:*

I’m afraid if people really knew me, they wouldn’t accept meI feel like I always have to be strongI don’t trust people to support me emotionallyI feel seen and safe to be myselfI’m learning to trust others again
Section 5: Conflict Response (Gottman Method Inspired)
When I’m hurt or angry, I usually:*

Address it head-on and work through itShut down and stop respondingRehearse what I wish I had saidExplode later over something smallCry, but don’t say anything
When someone gives me feedback:*

I welcome it, even if it’s toughI get tense, even if I don’t show itI feel attacked, even when I know it’s not personalI instantly feel ashamed or angry
Your Score:
Should be Empty:

🧠Emotional Awareness Self-Assessment

Section 1: Self-Awareness

Section 2: Triggers & Experiences

Section 3: Emotional Patterns

Section 4: Shame & Vulnerability (Inspired by Brené Brown)

Section 5: Conflict Response (Gottman Method Inspired)