Stress Pattern Quiz

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What’s Your Default Response?

Your answers will show your current patterns of reactiveness. This is not a diagnostic tool or mental health assessment. It’s a doorway to understanding - which usually leads to Compassion and Self-Care. Start here and you can build a set of practices that nourish your system to come into harmony.

Directions: Circle the response that feels truest to you. Add up how many A, B or C answers you have. Breathe and feel some compassion for yourself.
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1.* This field is required.
A) I feel nervous or agitated when plans change at the last minute.
B) I feel helpless and out of control when plans change at the last minute.
C) I always assume that last minute changes are possibly divine intervention.
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2.* This field is required.
A) I constantly worry about whether I’ll have to fight to get what I want in terms of work, relationships, the world, and upcoming commitments.
B) I have repetitive background thoughts like, “I’ll never get ahead, I’ll never break through, I’m behind”, about work, relationships, the world and upcoming commitments.
C) I generally believe that I’m right where I’m supposed to be at this stage in my life - grateful.
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3.* This field is required.
A) My body feels tense and restless.
B) I often feel out of my body or heavy and tired within it.
C) I mostly feel that my body is energized and peaceful.
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4.* This field is required.
A) I’m always checking in with friends and family to know what they’re doing - even my downtime is filled with connection.
B) I crave alone time and could go days or longer without reaching out to family or friends. I’d rather feel alone than feel pressured to interact.
C) Family, community, and connection are important to me and I look forward to time spent in togetherness.
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5.* This field is required.
A) If I don’t do it myself it won’t get done - or it won’t get done right. I’d simplify if I could, but there’s always a lot on my plate.
B) Not much is worth stressing over, most things can be done later. And honestly, if it doesn’t get done, it just wasn’t meant to be.
C) I’m careful to not take on too much. Saying No is something I practice so that I can take care of myself and commitments.
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6.* This field is required.
A) I find myself constantly looking for help and support with my challenges. I try to think 5 steps ahead to avoid mistakes, double checking work and making lists to make sure I don’t miss anything. Sometimes, this keeps me up at night.
B) I work best solo, I tend to avoid confrontations, and I’ll exhaust myself trying to solve a problem on my own to avoid inconveniencing someone else.
C) It’s not up to me to figure everything out on my own. I’ll take something as far as I can and then call for backup to get it over the line.
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7.* This field is required.
A) When I’m stressed or angry, I can experience my heart and thoughts racing, getting sweaty, or having shortness of breath.
B) When I’m stressed or angry, I feel at a loss for defending myself verbally. I often think of what I could have said after the conversation is over.
C) Experience has taught me not to take everything personally, and even though I might feel triggered, I can usually keep my cool and speak my mind.
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8.* This field is required.
A) I definitely make the effort for social obligations, it feels like a must and I try to go for the duration.
B) I tend to avoid outings, even those based on activities that I sometimes find enjoyable.
C) I will always make the effort to join social activities, as long as I’m home in time to get a good night’s sleep.
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9.* This field is required.
A) In tense conversations, I feel compelled to finish the discussion, even if we have to go a few rounds to talk it through, I want to say all that I have to say.
B) In tense conversations, I tend to get to a point where I go silent. It seems easier for me to get quiet than to keep hashing it out.
C) I’m a gold medalist in having tense conversations. In a way, I enjoy them because I feel more expanded and alert.
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10.* This field is required.
A) When something goes wrong, my first reaction is to scan and determine who’s at fault.
B) It’s easy for me to feel responsible for how things could have gone better. I tend to see my shortcomings first.
C) I know that when I take a closer look, I’ll see how everyone did their best and how we can all learn from this.
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11.* This field is required.
A) I think I should show up for people and experiences even if it triggered me in the past, I prefer to push forward.
B) If I suspect something or someone is going to trigger me, I’ll find a way to avoid it/them.
C) I’ve gotten so much better at managing my time and staying curious.
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Name* This field is required.
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Email* This field is required.
example@example.com
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Mostly A: Fight/Flight
“Your stress pattern is rooted in activation. You likely experience tension, urgency, or restlessness during stress. Consider practices that help regulate and discharge energy — like movement, structured breathing, and grounding.”
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Mostly B: Freeze/Shutdown
“Your stress pattern reflects withdrawal or collapse. You may feel overwhelmed, disconnected, or immobilized. Gentle reactivation, supportive touch, and pacing are essential.”
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Mostly C: Balanced
“You have a balanced autonomic profile. Your system is likely adapting well to stress, though support and attunement are still helpful. Keep building your resilience practices.”
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Total Score* This field is required.
Should be Empty: