👉🏽Somatic Awareness Self Assessment QUIZ– with a side of sarcasm and sass...

How in tune are you with your body, emotions and mental state ? You might surprise yourself.

Take the quiz and see where you land! Pick the closest answer– be honest.

We've worked a long way to accept our own f*ed up ness and we are happy to embrace yours.

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When faced with stress, how do you typically feel in your body? 

A) Calm and collected – I’m a zen master

 B) Slight tension but manageable – I can handle it, but my shoulders are giving me the side-eye.

C) Tightness in my chest or jaw – Oh, great, now I’m a human stress ball.

 D) Overwhelmed, with rapid heartbeat or shallow breathing – Hello, anxiety, my old friend.

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How easy is it for you to relax after a stressful event?

A) Very easy – I’m basically a relaxation guru.

B) Somewhat easy – A glass of wine and a deep breath and I’m good.

C) Difficult – I carry that tension like a badge of honor for a while.

D) Very difficult – I’m stuck in Stressville, and the exit signs are broken.

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How often do you check in with your body during the day?

A) Frequently – I’m constantly scanning for tension like it’s my full-time job.

B) Occasionally – When my body gives me the please help me signals.

C) Rarely – I’m too busy... What’s a body check-in, again?

D) Never – My body and I have a strained relationship.

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How aware are you of your breathing patterns throughout the day?

A) Very aware – I’ve got deep breathing on lock.

B) Occasionally aware – I notice it when I’m either super stressed or super chill.

C) Rarely aware – Breathing is automatic, right?

D) Never aware – I just breathe, don’t ask questions.

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When you experience strong emotions, how well do you identify and label them?

A) Very well – My feelings have names and a job to do.

B) Sometimes – It takes me a minute, but I can usually figure it out.

C) Occasionally – I feel the emotions but can’t quite put a name to them.

D) Rarely – I just know that I’m feeling something, but good luck defining it.

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How comfortable are you with expressing your emotions to others?

A) Very comfortable – I’m like a walking feelings library.

B) Somewhat comfortable – I’ll share, but only after I’ve triple-checked that it’s the right time.

C) Uncomfortable – My emotions and I have a complicated relationship.

D) Very uncomfortable – Expressing emotions? Yeah, I’ll pass.

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Do you have any unresolved past traumas that still affect you today?

A) No, I have worked through any past trauma and feel at peace – Zen AF.

B) Some, but I feel like I’ve healed a lot over time – Healing is a journey.

C) Yes, I still struggle with past trauma, but I’m aware of it – It’s a thing, but I’m working on it.

D) Yes, past trauma still heavily impacts my life and emotional state – My past is on replay.

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How do you react when faced with situations that remind you of past trauma?

A) I remain calm and grounded – trauma- what trauma? .

B) I feel some discomfort, but I can manage – triggered but I can handle it.

C) I feel emotional or triggered, but I recover quickly – It’s like I have a mini-meltdown, then bounce back.

D) I become overwhelmed, and it affects my behavior – Triggered and not coping well.

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How often do you experience negative or self-critical thoughts?

A) Rarely – I’m a positive thinking machine.

B) Occasionally – A little self-criticism never hurt anyone (except me).

C) Frequently – I’m a walking negative thought generator.

D) Almost constantly – I could start a self-criticism blog, I’m that good.

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Do you have an internal dialogue that encourages growth and healing, or one that holds you back?

A) Growth and healing – I’m my own personal cheerleader.

B) Mostly positive – But sometimes I get lost in a dark thought spiral.

C) Mostly negative – I’m like my own worst enemy.

D) A constant mix of self-doubt and judgment – Growth? What’s that?

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How easily do you say "no" when someone asks too much of you?

A) Very easily – “No” is practically my middle name.

B) Somewhat easily – I say “no,” but then feel bad and over-explain it like I’m in court.

C) Rarely – I’d rather say “yes” and suffer quietly than disappoint anyone.

D) Never – My life motto is basically “Sure, I can do that” (while crying inside).

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How comfortable are you asking for help when you need it?

A) Very comfortable – I’m like, “Hey, can you do this for me? Thanks!”

B) Somewhat comfortable – I’ll ask, but only after weighing every possible alternative, including Googling “how to do surgery on myself.”

C) Uncomfortable – Asking for help feels like I’m admitting I’m a failure at life.

D) Very uncomfortable – I’d rather juggle flaming swords than ask anyone for assistance.

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How effectively do you communicate your needs to others?

A) Very effectively – I spell them out like I’m giving a TED Talk.

B) Somewhat effectively – I communicate, but sometimes people need subtitles to get it.

C) Rarely effectively – I mumble my needs and hope the other person is a mind reader.

D) Never effectively – Needs? What needs? I’m fine. Everything’s fine. (Spoiler: it’s not.)

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How do you respond when someone expresses their feelings to you?

A) I listen actively and respond with empathy – Basically, I’m an amateur therapist.

B) I listen, but I’m often unsure how to respond, I often resort to giving advice – Empathy is hard work, okay?

C) I nod and smile while internally panicking, “What do I say now?”

D) I shut down and avoid eye contact – Feelings? Can we not?

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How often do you feel motivated to accomplish your goals??

A) Very often – I feel driven and energized to meet my goals

B) Sometimes – I feel motivated, but it can fluctuate (like my Wi-Fi signal)

C) Rarely – I struggle with motivation, even for things I care about (hello, existential crisis)

D) Almost never – I often feel unmotivated and stuck (did someone say “Netflix and existential dread”?)

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How often do you practice mindfulness or grounding (e.g., meditation, breathing exercises, body scans, or spending time outdoors)?

A) Daily – I make mindfulness and grounding a priority (because I'm basically a zen master)

B) A few times a week – I practice when I can, including moments outdoors when life allows (sometimes I actually stop to breathe).

C) Occasionally – I dabble in mindfulness or grounding, but it’s not consistent (does scrolling through Instagram count as mindfulness?)

D) Rarely or never – I don’t practice mindfulness at all (my mind is a chaotic circus and I’m just trying to survive)

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How does your body feel day-to-day?

A) Fantastic – Like a finely tuned race car, everything running smoothly and ready to go.

B) Pretty good – It’s reliable, but there’s a bit of maintenance needed (maybe a little extra padding around the middle).

C) Sluggish – Feels like it’s running on low energy, with some noticeable wear and tear.

D) Disconnected – Like an old car I barely recognize, with a few too many warning lights on.

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Just drop your email to see your quiz results. Remember, no quiz can sum up the amazing complexity of you—but it’s a step toward deeper self-awareness.

You’ll also receive my monthly Museletter, where I share vulnerable (and a bit embarassing) life stories along with tools, and inspiration to help you thrive. Keep an eye out for Ko-Creation Somatic Wellness in your inbox. (And unsubscribe anytime—it’s totally up to you.)

If you’d like to connect more, let’s chat! I’d love to explore if and how I can support your journey.

Carly

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Mostly A’s: Well-Regulated & Grounded

Analysis:
Well, look at you—basically a master of emotional regulation and somatic awareness. You’re like a zen master, but with a pulse. Stress doesn’t knock you off your feet too often, and when it does, you’ve got the tools to get back on track faster than most people can grab a cup of coffee. Your emotional and physical well-being are in decent shape, and you probably have a solid routine—exercise, mindfulness, eating right. All the things that people say they’ll do but don’t actually do. You’re clearly one of the rare ones who’s nailed it.

Your body? You listen to it. It talks, and you hear it. That means when tension starts to build, you’re on it before it snowballs into a full-blown emotional meltdown. Nice work.

Strengths:
Stress? What stress? You know how to bounce back from tough situations without getting stuck in them.
Boundaries Like a Pro You know when to say “no” and don’t apologize for it. Good for you.
Emotional Clarity You identify your emotions and deal with them instead of pretending they don’t exist.
Mind-Body Harmony You’re one of the rare few who actually gets the mind-body connection and uses it to your advantage.

Recommendations:
Keep Riding the Wave Don’t stop what’s working. Keep prioritizing mindfulness, movement, and your self-care routine. It’s clearly paying off.
Get Even Deeper You’ve got a good handle on your emotions, but there’s always room to dig a little deeper. Take a moment to reflect—are there any emotions you’ve been brushing aside?
Share the Wealth With all this emotional intelligence, you’re in a prime spot to help others who are a little less ‘together.’ Offer them a hand—or at least a few words of wisdom.
Don’t Overdo It Don’t let all your good habits lead to burnout. Even zen masters need a break.

Professional support suggestion:

You may want to further your somatic and embodied awareness or have support along your journey. Perhaps you have little tweaks and overall self evolution that you'd like to work on. A somatic therapy session may help.

Or if you're looking for further guidance based on some decisions you're making, example direction of your life pathway, getting to know your guides, connecting to your higher wisdom, understanding a realtional dynamic or an area that is stuck in your life, an Akashic Records Reading could be the perfect next step.

Great job! on your journey towards supporting our collective consciousness!

Mostly B’s: Moderately Balanced

Analysis:
You’re doing okay. Not spectacular, but hey, you’re not falling apart either. You’ve got a solid foundation of emotional and somatic awareness, but the cracks show up when stress piles on. You’re aware of your emotions, but when life gets hectic, sometimes they’re more like background noise than something you actively process. You’re likely doing your best to manage your stress, but it sneaks up on you now and then, and your consistency could use some work.

You’re doing the right things—some mindfulness here, a little exercise there—but you’re probably missing the daily consistency that could really set you up for a calmer, more balanced life. The good news? You’re on the right track, you just need a little more commitment to the game.

Strengths:
Emotionally Aware (Sort Of) You notice when something’s off emotionally, even if you don’t always address it right away.
Mostly Resilient You can bounce back from stress—eventually. It just might take a little longer than it should.
Self-Care-ish You’re doing some self-care, but it's like a part-time job. Consistency could use a little more effort.

Recommendations:
Make It a Habit You’re good at managing stress, but good intentions won’t cut it if you don’t make these practices a regular thing. Consistency is key.
Learn to Say “No” Without the Guilt Set clearer boundaries. The more you practice saying “no,” the easier it gets.
Tune Into Your Body Maybe you’ve noticed tension creeping in, but haven’t quite figured out how to deal with it. Try adding more somatic practices—body scans, mindful stretching—so you’re aware of stress before it goes full meltdown.

Get a Pro in Your Corner If stress and emotions are a bit all over the place, consider getting a somatic therapist to help you sharpen those coping skills and keep things steady, learn to use your intuition and your body’s wisdom as a daily practice.

Professional Support Suggestion

Sounds like you’ve got some good tools up your sleeve but don’t use them as often as you’d like. Sometimes accountability and setting up a regular self care time to further your journey with someone who can help you plant seeds in the spaces where you want to grow or add some eye glasses to spaces that are hard to see on your own.

Many of us are not aware how freaking amazing our bodies are at helping us connect to our yes and no, regulating the nervous system, recognizing needs, emotions, and all that yummy stuff. Learn to optimize this body you already have.

Check out my somatic therapy page to see if it resonates for you.

Or if you're looking for further guidance based on some decisions you're making, example direction of your life pathway, getting to know your guides, connecting to your higher wisdom, understanding a relational dynamic or an area that is stuck in your life, an Akashic Records Reading could be the perfect next step.

Mostly C’s: Stressed & Struggling

Analysis:
Okay, real talk: you’re probably running on fumes, and your body is letting you know it. Stress is piling up like laundry in a teenager’s room, and you’re doing your best to avoid dealing with it. Maybe you’re disconnected from your body, or maybe you’re just too overwhelmed to tune in. Either way, you’re feeling like you’re on autopilot, trying to get through the day without crashing. The bad news is, this kind of stress tends to snowball. The good news? You’re not blind to it. You’re aware, and that’s the first step in changing things.

Self-care? More like self-“I’ll deal with it later.” Your body is probably crying out for attention, but you’ve got a lot on your plate—and that’s okay. You’re not alone in this, but you do need to get some support.

Strengths:
You’re Aware, at Least You know things aren’t quite right, and you’re not burying your head in the sand.
Ready for Change The fact that you’re taking this quiz means you’re ready to work on it. So, let’s go!

Recommendations:
Get Some Help A somatic therapist or counselor could be a game changer. They can help you unpack all the stress, emotional overload, and trauma that’s weighing you down.
Use Grounding Techniques Start small. Simple deep breathing or progressive muscle relaxation can help you feel more grounded and in control.
Routine, Not Perfection Stop trying to create the perfect self-care routine. Focus on small wins—like five minutes of mindful breathing a day or a quick walk. Consistency will eventually lead to results.
Start Saying “No” More You’re probably stretched too thin. It’s time to start setting those boundaries and protecting your energy.
Trauma Healing If there’s old baggage hanging around, it’s time to deal with it. Somatic Experiencing or trauma-focused therapy can help you process that emotional junk and limited belief system you’ve been hauling around for too long.

Professional support suggestion:

I know you probably don’t have time but that’s the main issue. Finding balance and juggling life to manage everything you do while tending to your fuel stores. Somatic therapy can help you work with time-management, self care habits, managing anxiety, stress, nervous system regulation, diet and more. It’s you who’s got to put the first foot forward though if you really want to feel better and thrive! Feel free to check out my somatic therapy page and schedule a free discovery call to see if it could be a fit for you.

Or if you’re feeling stuck, needing direction or clarity on what’s the next move. Maybe you’re really needing some divine guidance and have lost sight of your inner compass then an Akashic Records Reading might be the first step towards honing in on the right direction for you.

Mostly D’s: Highly Stressed & Overwhelmed

Analysis:
Oh, honey, you’re in full-blown burnout mode. Your body is waving a red flag, and you’re probably ignoring it because you don’t have time for “feelings.” But here’s the truth: when you don’t listen to your body, it’ll get louder—fatigue, tension, irritability, and maybe even full-on breakdowns. You’re feeling stressed all the time and probably unable to fully express what’s going on emotionally. It's like your body’s screaming, “I need a break,” but you’re too busy to listen. The stress is affecting everything—your mind, your body, your relationships.

Here’s the kicker: this doesn’t have to be your normal. You’ve just got to start doing something about it. And yes, that means asking for help. The good news? You’ve recognized it. Now let’s fix it.

Strengths:
You Know Stress When You See It You’re not in denial about how overwhelmed you are. Good.
Ready for Change You’re here, taking this quiz. You’re ready for a shift, and that’s half the battle.

Recommendations:
Get Professional Help (Yesterday) You need more than a quick fix. A somatic therapist can help you untangle this stress and get your nervous system back on track.
Start Regulating Your Nervous System It might sound like a buzzword, but it’s real. Start using grounding techniques, deep breathing, or body scans. Just something to get your nervous system out of overdrive.
Practice Self-Compassion Your negative self-talk is probably making everything worse. Try shifting your mindset with mindfulness practices to stop being so hard on yourself.
Create a Simple, Sustainable Routine You need a routine that’s easy to follow. Don’t aim for perfection. Start small: nutritious meals, a bit of exercise, and decent sleep.
Rest, Already You’re likely burned out. Take time to rest, even if it means saying no to a few obligations. Seriously—your body’s begging for it.
Trauma Healing If you’ve got unresolved trauma hanging around, you really need to address it. Trauma-informed therapy like Somatic Experiencing can help release that stuck emotional energy.

Professional support suggestion:

Um call me. Please. This is your life and it actually pains me to imagine that you’re not able to find the right solutions to feel better. I love that you’ve gotten here and are making an effort to search. Therapy isn’t a luxury, especially if it’s affecting people around you, your relationships, job, lifestyle, etc.

It might seem like a last ditch effort, but I have had clients come to me as a wreck and we literally ended up on a mountain crying together as the transformation is like night and day.

But it’s you who needs to want it. Maybe it’s me or maybe it’s someone else, but I encourage you to give yourself that perfect little kick in the ass and bust a move towards your wellbeing. This is my somatic therapy page, fill out the form at the bottom if you’d like a free discovery call and we’ll see if it might be a fit.

Or if it feels like you just need some clarity, guidance and a light at the end of the tunnel or want to have your higher wisdom give you some guidance, I do that too… I’m not a psychic rolling my eyes to the back of my head, but I do have access to some super powers.

Check out an Akashic Records Reading to learn more about this modality.

Seriously, whatever you choose. Please don’t give up. Joy is our birth rite, we just have to weed out the noise to get there.