What Nervous System State is Calling the Shots?

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Quiz Questions

1.
1. When stress hits (traffic, a long line, a sudden change of plans) what happens inside you?
- A.
  I notice the stress but stay grounded and adapt as needed.
- B.
  I get restless, irritable, or try to fix things fast; my mind races.
- C.
  I freeze, zone out, or shut down; I just want it to stop or go away.
- D.
  Sometimes I speed up, other times I shut down, depending on the day or the kind of stress.
2.
2. How do you handle conflict or emotional tension in relationships?
- A.
  I appease or stay agreeable to keep things safe and calm, even if I abandon my own needs.
- B.
  I get defensive or emotional and feel an urgency to explain or fix it.
- C.
  I communicate honestly and stay connected, even if it’s uncomfortable.
- D.
  It depends on who it’s with and how safe I feel.
3.
3. How do you feel in social settings or when being watched or evaluated?
- A.
  I feel nervous, small, or disconnected; I prefer to stay unseen.
- B.
  I get anxious and talk fast, overperform, or overthink every detail.
- C.
  I stay present, open, and engaged—even if I feel some butterflies.
- D.
  Sometimes I’m totally at ease, other times I can feel myself tense up or pull back without wanting or meaning to.
4.
4. When everyday frustrations happen (a wrong food order, chores, or criticism) what’s your go-to response?
- A.
  I smile or stay quiet, even when I’m upset; I’d rather avoid conflict.
- B.
  I correct, argue, or feel irritated; I want it fixed right away.
- C.
  I stay calm, decide what’s worth addressing, and move on.
- D.
  I can usually brush it off, but sometimes it hits harder than I expect and I react fast or pull away without knowing why.
5.
5. When stress shows up from something outside of your control, what do you notice in yourself?
- A.
  I shut down, ignore it, or leave the room to escape the chaos.
- B.
  I snap, lecture, or try to regain control through intensity.
- C.
  I take a breath, set a limit calmly, and stay emotionally available.
- D.
  I never know what’s going to happen in stressful situations—sometimes I can take it in stride, other times it knocks me off balance.
6.
6. When someone dismisses, ignores, or talks down to you, how do you react?
- A.
  I go quiet or question myself; I try not to make it worse.
- B.
  I push back, argue, or replay the moment in my head for hours.
- C.
  I hold my ground and address it respectfully when I’m ready.
- D.
  I might speak up one day and completely shut down the next—I never seem to handle it the same way twice.
7.
7. When you’re late, overwhelmed, or can’t find your keys, what tends to happen?
- A.
  I fog out or freeze—my brain goes blank and I feel like I can't get it together.
- B.
  I panic, rush, and blame myself or others; I feel out of control.
- C.
  I'm not swayed by that kind of thing. I pause, take a breath, and retrace my steps.
- D.
  Sometimes I’m tearing the place apart, other times I just stand there blank.
8.
8. After a long or stressful day, how do you usually unwind?
- A.
  I zone out with TV, food, or scrolling until I feel numb.
- B.
  I pour a drink, snack, or stay busy to take the edge off.
- C.
  I walk, stretch, journal, or connect with someone who grounds me.
- D.
  Some days I need noise or movement to unwind, other days I need complete silence—it’s hard to predict what’ll actually help me relax.
9.
9. When loneliness or emotional pain feels heavy, what do you tend to do?
- A.
  I withdraw or disappear; I don’t want to feel anything and may use alcohol/drugs to numb the feelings.
- B.
  I distract myself—text, shop, drink or seek quick validation.
- C.
  I reach out to someone safe and express what I’m feeling.
- D.
  I have a hard time knowing if connection or retreating will give me energy or drain me from day to day.
10.
10. When anger or frustration rises, at yourself, others, or life, how do you channel it?
- A.
  I shut down or use something (food, alcohol, sleep) to numb out.
- B.
  I lash out, overwork, or act impulsively to release it.
- C.
  I notice it, pause, and use it as information to guide action.
- D.
  Sometimes it explodes out of me, other times it just sits heavy inside—I never quite know which way it’ll go.

Quiz Outcomes

1.
Dorsal Dominant
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You tend to protect yourself by shutting down, disconnecting, orappeasing to stay safe.When the world feels heavy, your system protects you by shutting down, disconnecting, or appeasing to stay safe. You likely find yourself retreating into stillness, disconnection, or fatigue.The key isn’t to “fix” this state, but to slowly bring gentle energy back into your system through safety and connection.💡 Next step: Download Your Nervous System Map: a therapist-guided tool to help you uncover what your body is trying to communicate and walk through how to safely bring your system back online.
2.
Sympathetic Dominant
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You tend to react through urgency, anxiety, or control — trying to fix,do, or prove your way back to safety. You move fast, feel deeply, and rarely stop until something forces you to.💡 Next step: Download Your Nervous System Map. It’s a quick, therapist-created companion that shows how your body’s stress response really works, and how to reset without slowing your fire.
3.
Ventral (Anchored)
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You stay connected, present, and steady, even when things get hard. This is your nervous system’s most balanced state — but even balance takes practice.Keep nurturing that sense of groundedness by checking in with your body daily and noticing when you drift from connection.💡 Next step: Download Your Nervous System Map, a short therapist-created guide that makes staying regulated simple. It breaks down what keeps you grounded, what pulls you off course, and a few ways to return to center when life starts to shake the edges.
4.
Blended or Shifting States
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If your scores are close across two or more states, you may live in a blended or shifting pattern. Your system moves between responses— sometimes activated and restless, other times numb or withdrawn—and may not feel like it has a steady home base.This is common after long periods of stress or responsibility.The goal isn’t to stay calm all the time, but to notice your shifts and learn how to return to steadiness more easily when they happen.💡 Next step: Download Your Nervous System Map, a therapist-developed companion to help you begin to track patterns, decode your shifting states, and build the kind of internal steadiness that lasts.