Part I

Interoception (Body Awareness & Emotional Sensations)

Interoceptive sensitivity is your ability to tune into physical sensations and emotions within your body.

Let’s find out how well you notice and interpret your body’s signals.

Email *

How often do you pause to check in with how your body feels? *

Almost never

Occasionally

Multiple times a day

Can you tell when your breathing pattern changes due to stress? *

No, I rarely notice changes

Occasionally, but not consistently

Yes, I am highly aware of my breath shifts

How easily do you notice tension or discomfort in your body? *

Rarely, I’m often unaware until it becomes severe

Sometimes, I notice discomfort but don’t always address it

Frequently, I am highly attuned to my body’s signals

Do you recognize early signs of emotional distress before they escalate? *

No, I often react before I recognize it

Sometimes, but I struggle to intervene

Yes, I catch emotional distress early and manage it effectively

Part II.

Self-Regulation (Managing Stress & Emotional Reactivity)

'Self-regulation’ is the ability to shift into relaxation or increase alertness as needed throughout the day.

Let’s find out how well you regulate your nervous system when stress arises.

When faced with stress, how quickly can you calm yourself? *

I struggle to calm down and often stay overwhelmed

I can regulate myself with effort, but not always

I calm myself quickly and effectively

How often do you rely on external coping mechanisms (e.g., food, scrolling, alcohol, etc.) to manage stress? *

Frequently, I depend on them

Occasionally, I use them but also self-regulate

Rarely, I primarily use internal regulation techniques

How often do you practice breathwork, meditation, or other self-regulation tools? *

Rarely or never

Sometimes, but inconsistently

Regularly, as part of my routine

How often do you feel stuck in fight/flight or shutdown mode? *

Often, it’s a daily struggle

Sometimes, but I have some control

Rarely, I navigate these states well

Part III.

Emotional Mastery (Processing & Expressing Emotions)

Understanding and expressing emotions without resistance is key to emotional well-being.

Let’s find out how well you process, express, and integrate your emotions.

When you feel an intense emotion (anger, sadness, fear), how often do you allow yourself to fully feel it rather than suppressing or avoiding it? *

Rarely, I tend to suppress or avoid emotions

Sometimes, but I struggle with fully processing them

Frequently, I allow emotions to move through me

Do you experience emotional outbursts or feel overwhelmed by emotions? *

Often, my emotions feel uncontrollable

Occasionally, but I manage most situations well

Rarely, I handle emotions with ease

Can you sit with discomfort without immediately trying to change it? *

No, I avoid discomfort at all costs

Sometimes, but it is difficult

Yes, I can sit with and explore discomfort

Do you feel safe expressing emotions like vulnerability or sadness with others? *

No, I avoid showing emotions to others

Sometimes, but it depends on the situation

Yes, I feel safe and open in expressing emotions

Part IV.

Environment (Support & External Factor)

Consider how your physical space, relationships, and daily routines impact your ability to feel calm, focused, and resilient.

Let’s explore whether your environment supports or hinders your nervous system regulation.

How often do you feel safe and supported in your daily environment? *

Rarely, I often feel unsafe or unsupported

Sometimes, but not consistently

Frequently, I feel secure and supported

Do your relationships nourish or drain you? *

Mostly draining

A mix of both

Mostly nourishing

How often do you take time for rest, play, or creativity? *

Almost never

Occasionally

Regularly

Do you have a routine or structure that helps keep you balanced? Allowing space for work, personal & family? *

No, I struggle with routine

Somewhat, but it’s inconsistent

Yes, I have a strong, balanced routine

Do you get sunlight almost every morning directly in the eyes for at least 3-4 minutes? *

Rarely

Sometimes, but inconsistently

Yes, I get morning sunlight most days

Do you exercise at least 4-5 times per week? *

Rarely, I don’t have a consistent exercise routine

Sometimes, but I’m not consistent

Yes, I exercise regularly

Do you get at least 7.5 hours of sleep each night and wake up feeling rested most nights of the week? *

Rarely, I often feel tired upon waking

Sometimes, but my sleep varies

Yes, I wake up feeling rested most days

Do you have strong boundaries with phones and technology? *

Rarely, I often feel glued to my phone

Sometimes, but I struggle with maintaining boundaries

Yes, I have strong tech boundaries

Do you avoid using screens at least 2 hours before bedtime? (or use blue light blockers?) *

Rarely, I use screens late into the night

Sometimes, but not consistently

Yes, I avoid screens before bed most nights

How does your career impact your nervous system? *

It drains me and feels stressful – I often feel stuck, overwhelmed, or anxious

It’s neutral – Some stress, but I manage it okay

It nourishes me – I feel in flow and energized by my work

Part V.

Integrate (Mental Patterns & Perspective)

The way you interpret experiences—whether through a lens of stress, ease, or possibility—shapes how your body responds.

Let’s uncover how your beliefs, thoughts, and patterns shape your nervous system state.

What best describes your inner self-talk? *

Mostly negative and critical

A mix of negative and supportive

Mostly positive and encouraging

How do you perceive challenges or setbacks? *

As failures or personal shortcomings

As difficult but manageable

As opportunities for growth

How often do you feel mentally overwhelmed by thoughts? *

Constantly, my mind is always racing

Sometimes, but I manage to slow it down

Rarely, I have strong mental clarity

How would you describe your overall worldview? *

Pessimistic, life feels hard

Neutral, I take things as they come

Optimistic, I see possibilities and opportunities

Do you know tools and use them to help re-write beliefs that don't serve you? *

No, I didn't know I could do that

Sometimes, but it's challenging

Yes, I have worked through a lot of them and continue to.

How aligned to your purpose does your career feel? *

Not aligned at all – I feel lost or unfulfilled

Somewhat aligned – I see meaning, but something is missing

Fully aligned – My work energizes and fulfills me