I can tell whether what I’m sensing in my body feels pleasant, unpleasant, or neutral.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
2.
I’m able to notice what’s happening in my body without immediately judging, evaluating or analyzing the ‘why’ behind.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
3.
I often catch myself before I spiral into a familiar trigger or reaction and this allows me to regulate before activation escalates in my nervous system.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
4.
I can feel small shifts in my body that tell me I’m becoming more regulated, such as subtle changes in my breath, tension, heart rate, mood or mental state.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
5.
I notice a wider range of emotions and sensations, not just extreme states.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
6.
I can stay with somatic sensations like fluttering, buzzing, or heat, without needing to make them stop.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
7.
I experience greater nervous system capacity to contain higher levels of activation while feeling stable enough and without resorting to my usual coping strategies.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
8.
I compare my progress to where I began, not to the progress of others or an unrealistic ideal.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
9.
I speak to myself with more compassion and less shame when I’m struggling.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
10.
I understand that intergenerational and systemic trauma contributes to how I respond to life, and I feel less blame toward myself.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
11.
I am less likely to evaluate my internal experience as either good or bad, and instead I welcome it as it is.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
12.
I notice when I’m being hard on myself and can gently interrupt that pattern.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
13.
I can acknowledge uncomfortable thoughts or emotions without believing they define who I am.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
14.
When I reflect on my healing journey, I can see how far I’ve come, even in subtle ways.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
15.
I no longer try to force myself to “just get over it” when something activates me.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
16.
I start seeing that new choices are possible even if I am not ready yet to act on them.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
17.
In moments of stress, I can often find a small pause before I react even if it’s just a breath.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
18.
I have developed internal boundaries and I can redirect my attention to something else when a trigger feels emotionally and somatically too much.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
19.
I can stay with the sensation in my body rather than getting lost in the story and spiralling into my thoughts.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
20.
Even when I can’t change what I feel, I can choose with more ease how I respond to it.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
21.
I can sense when I’m choosing something from fear or habit, and when I’m choosing from agency and presence.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
22.
I feel like my body and I are on the same team, and that I’m working with it instead of trying to control or override it.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
23.
I trust that my body has the capacity to repair and come back into balance.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
24.
I don’t view my body as the enemy when I feel activated or shut down. I understand it’s been trying to protect me even if it feels uncomfortable.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
25.
I allow my body to lead me during regulation practices instead of forcing outcomes.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
26.
I self-regulate with a relational tone of acceptance towards my inner world instead of trying to ‘fix’ my state from a place of shame and self-blame.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
27.
I no longer expect my body to just ‘get over it’. I understand that healing takes time, patience and presence.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
28.
I notice when I override my body’s signals (like pushing through exhaustion) and try to repair when I can.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
29.
I have multiple tools and practices that help me come back to inner felt safety when activated.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
30.
I regularly use different practices, tools and skills like orientation, grounding, resourcing, pendulation, titration, containment, sound, touch, breath or stillness to support the repair of my nervous system.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
31.
I use a good balance of sensing and moving depending on what my body needs to support the repair of my nervous system.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
32.
I trust that small, repeated practices help my system shift over time, even if I don’t see immediate results.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
33.
I’ve experimented with different nervous system tools and noticed which ones actually support me.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
34.
I use different practices depending on how I’m feeling and what state my nervous system is in.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
35.
I feel more connected to the present moment and aware of what’s around me.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
36.
I use co-regulation intentionally and I reach out to people I trust when I need support.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
37.
I notice when I disconnect or “check out” during conversations and gently bring myself back, approaching those moments with curiosity instead of judgment.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
38.
I feel safer expressing emotion in real time, not only after the fact.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
39.
In moments of calm, beauty or nourishing connection, I allow myself to pause and really feel it in my body.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
40.
I can stay in a state of coherence with more ease even when others are dysregulated or disorganized around me.
A.
Not true for me right now
B.
Rarely true
C.
Sometimes true
D.
Often true
E.
Almost always true
Quiz Outcomes
1.
The Initiator
Finding Your Way InYou’re at the very beginning of your somatic healing journey, and that’s something to be proud of. Right now, tuning into your body might feel inconsistent, unfamiliar, or even uncomfortable — and that’s completely normal. What matters most is that you’ve started to notice: your body is sending signals, and you’re curious enough to pay attention. That curiosity is a powerful first step because awareness is what slowly shifts long-held trauma patterns.
You may feel unsure of what to do with what you’re noticing, and sometimes it might feel like you’re “not getting it right.” But there is no perfect way to begin. Every time you pause, even briefly, you’re teaching your nervous system that you’re listening — and that is how safety begins to grow.
2.
The Explorer
Building the BasicsYou’re moving beyond just noticing — you’re starting to experiment with what helps. Some days, your body feels like a puzzle you can’t quite solve, but you’re learning that small, consistent shifts matter more than doing everything perfectly. You’re beginning to catch moments of activation earlier, stay present a little longer, and sometimes choose a response that feels more supportive.
This is a stage of trial and error, and that’s exactly how somatic healing works. Each experiment is teaching your nervous system something new: that safety, even for a few seconds, is possible.
3.
The Builder
Getting More ConsistentYou’re moving into a deeper stage of somatic healing where your tools are starting to feel reliable. You’re catching patterns earlier, pausing more often, and choosing responses that support you instead of repeating old survival habits. It’s not perfect — and it doesn’t need to be. What matters is that you’re starting to feel a sense of agency: you can do something different, and that’s changing how you move through stress.
This stage is where nervous system healing begins to feel more consistent, and your body is starting to trust that you’ll show up for it, even when things get difficult.
4.
The Integrator
In Partnership with Your BodyYou’re building a true partnership with your body. You respond with more care than control, and even when you get triggered, you can find your way back faster. You’re starting to trust your nervous system — not to be perfect, but to repair, recover, and guide you toward what feels right.
This is a big shift: your body is no longer the battleground it once was. It’s becoming a place you can return to, even under stress.
5.
The Embodied
Living Your HealingYour healing isn’t something you “do” anymore — it’s how you live. You meet activation with presence, trust your body’s signals, and return to regulation with ease. You move through the world with more openness, emotional range, and relational presence than you likely thought possible at one time.
You’re now in the phase of post-traumatic growth where the focus shifts from recovery to expansion: creating, contributing, and thriving.
