The Survival Mode Assessment

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Quiz Questions

1.
I replay conversations long after they're over.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
2.
I constantly think about what could go wrong.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
3.
My mind feels like it never shuts off.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
4.
I struggle to make even simple decisions.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
5.
I feel responsible for everyone else's emotions.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
6.
I assume the worst before anything has happened.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
7.
I feel exhausted even after sleeping.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
8.
I carry tension in my shoulders, neck, jaw, or stomach.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
9.
I have trouble relaxing, even when I have free time.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
10.
I feel "on edge" most days.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
11.
I often ignore what my body needs until I'm completely depleted.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
12.
I have physical symptoms (digestive issues, headaches, fatigue, racing heart, etc.) that seem connected to stress.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
13.
I have difficulty saying no.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
14.
I apologize even when I've done nothing wrong.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
15.
I worry about disappointing people.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
16.
I often hide how I'm really feeling.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
17.
I feel guilty when I rest or take care of myself.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
18.
I often put others' needs ahead of my own.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
19.
I often put others' needs ahead of my own.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
20.
I know God loves me, but I struggle to actually feel safe with Him.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
21.
I spend more time trying to perform for God than resting with Him.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
22.
I feel guilty when I don't "do enough."
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
23.
I have difficulty receiving God's peace.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
24.
I believe I should be "past this by now."
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always
25.
I often judge myself more harshly than I believe God does.
- A.
  0 = Never
- B.
  1 = Rarely
- C.
  2 = Sometimes
- D.
  3 = Often
- E.
  4 = Almost Always

Quiz Outcomes

1.
Your Nervous System Is Generally Regulated
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Your nervous system has a good ability to return to a place of calm after stress. The goal isn't perfection. It's continuing to build rhythms that keep you rooted before life pulls you into survival mode.To stay regulated, pause and ask yourself:What am I feeling right now?What does my body need?What truth from God do I need to remember?Then take three slow breaths and thank God for one specific blessing."You will keep in perfect peace all who trust in You, all whose thoughts are fixed on You." — Isaiah 26:3
2.
Mild Survival Mode
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Your nervous system spends more time protecting you than you probably realize. You may appear "fine" on the outside while internally carrying constant tension.This isn't weakness. Your body has simply learned to stay prepared. It doesn't need you to work harder. It needs repeated reminders that you are safe.When you notice yourself overthinking or feeling overwhelmed, take a moment to pause and name5 things you can see4 things you can touch3 things you can hear2 things you can smell1 thing you can tasteThen place your hand over your heart and say out loud or to yourself: "Jesus is with me. In this moment, I am safe."This simple practice helps calm your nervous system by bringing your attention back to the present moment."God is our refuge and strength, an ever-present help in trouble." — Psalm 46:1
3.
Moderate Survival Mode
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Your nervous system has likely been operating in protection mode for quite some time. Many of the behaviors you've criticized yourself for are actually adaptations your brain developed to help you survive.These patterns made sense at one time. The beautiful news is they don't have to define your future.Since your nervous system has learned to stay alert, you may respond automatically before you have time to choose your response.Healing begins by creating a pause. The next time you feel anxious, rushed, or pressured I want you to stop, take one slow inhale through your nose, and an even longer exhale slowly through your mouth.Then, ask yourself:What is my body trying to protect me from?What do I actually need right now?What would love (not fear) invite me to do next?Pray "Holy Spirit, help me respond from peace instead of protection." Even a 30-second pause can begin rewiring your brain to respond rather than react."Be still, and know that I am God." — Psalm 46:10
4.
High Survival Mode
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Your body is working incredibly hard to keep you safe. If you're constantly exhausted, overwhelmed, anxious, disconnected, or feel like you're just surviving, you're not failing.You're carrying a nervous system that has learned protection more than peace.Healing is possible. Not by trying harder, but by helping your body experience safety again.Your nervous system has likely been carrying a heavy load for a long time. Before trying to solve every problem, begin by helping your body experience that it's safe in this moment.Start by finding a quiet place. Then, place one hand over your heart and one over your abdomen. Take five slow breaths, allowing your exhale to be slightly longer than your inhale.As you breathe, repeat out loud or to yourself, "Jesus, You are here." With each exhale, imagine releasing one small piece of the weight you've been carrying into His hands.You don't have to force yourself to feel peaceful. Simply practice being present with the One who promises never to leave you."Come to me, all who labor and are heavy laden, and I will give you rest." Matthew 11:28