Discover Your Primary Trauma Response Pattern

Take this free 16 question assessment to understand how your nervous system responds to stress and triggers. Your result will help you identify your primary pattern. You will also receive an action guide as a GIFT!

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Instructions:

Read each scenario and select the response that most accurately describes your typical reaction. Choose the option that feels most true to you, even if you sometimes respond differently. 🤍

1. When someone criticises your work or ideas, your first instinct is to: *

Immediately defend yourself or argue back

Feel the urge to escape the conversation or change the subject

Go blank and have trouble thinking of what to say

Apologise quickly and ask what you can do better

2. In a heated argument with someone close to you, you typically: *

Shut down emotionally and stop responding

Give in to keep the peace, even if you disagree

Raise your voice and become more forceful with your points

Feel overwhelmed and want to leave the room

3. When you're running late for an important meeting, your body tends to: *

Feel energised and ready to push through obstacles

Experience racing heart, shallow breathing, or jittery feelings

Feel heavy, sluggish, or like you're moving through molasses

Focus on how to explain/apologize to others for the inconvenience

4. If someone treats you unfairly, your most common response is to: *

Wonder what you did wrong to cause their reaction

Say nothing in the moment but replay it over and over later

Confront them directly about their behaviour

Avoid that person or situation in the future

5. When you feel overwhelmed by your to-do list, you usually: *

Take on more tasks to help others, even when you're already stretched thin

Feel panicky and jump between tasks without finishing them

Push harder and work more aggressively to get everything done

Feel paralysed and struggle to start anything

6. In social situations where you feel uncomfortable, you tend to: *

Look for the nearest exit or make excuses to leave early

Become more talkative or try to control the conversation

Focus entirely on making others comfortable, even at your own expense

Become quiet and fade into the background

7. When someone raises their voice at you, your immediate physical response is: *

You feel numb or disconnected from your body

You feel small and your shoulders curl inward

Your muscles tense up and you feel ready for battle

Your heart races and you feel like running away

8. If you make a mistake at work, your typical reaction is to: *

Feel shame but have trouble taking action to fix it

Get defensive and point out others' mistakes too

Worry excessively about the consequences and potential punishment

Over-apologise and work overtime to make up for it

9. When you're in physical danger or a scary situation, you usually: *

Experience tunnel vision and an urgent need to escape

Feel a surge of strength and ready to face the threat

Look around to see how you can help or protect others first

Feel like time slows down and you can't move

10. During conflict with family members, you commonly: *

Stand your ground firmly and refuse to back down

Dissociate mentally while physically staying present

Agree with them to end the conflict quickly

Feel sick to your stomach and want to hide in your room

11. When you receive unexpected bad news, your first reaction is often to: *

Get angry and look for someone or something to blame

Feel numb or like the news isn't real

Immediately think about how to take care of everyone else affected

Feel your mind racing with worst-case scenarios

12. If someone interrupts you repeatedly in conversation, you typically: *

Feel frustrated and look for ways to exit the conversation

Interrupt them back or speak louder to be heard

Let them talk and wait patiently for your turn, even if it never comes

Give up trying to speak and just listen

13. When facing a big deadline or pressure at work, your body usually:

Feels tired, heavy, or like you're underwater

Experiences anxiety symptoms like sweating, rapid heartbeat, or restlessness

Tenses up with worry about disappointing others

Feels energised and hyper-focused on the challenge

14. In situations where you feel trapped or controlled, you tend to: *

Comply outwardly but emotionally disconnect

Push back harder and assert your independence

Look for any possible escape route, even if it's not ideal

Try to figure out what the other person wants and give it to them

15. When someone you care about is upset with you, your go-to response is: *

Take full responsibility and ask what you can do to fix things

Feel anxious and replay every interaction looking for what went wrong

Defend your actions and explain why you were right

Feel emotionally numb and unable to respond appropriately

16. If you're in a group setting and there's tension or conflict, you usually: *

Withdraw mentally and wait for it to be over

Jump in to mediate or take control of the situation

Feel uncomfortable and want to leave as soon as possible

Try to lighten the mood or redirect attention to make everyone comfortable