Your Results
Your score is not a label or a diagnosis. It is simply a way to notice how you may currently respond when difficult emotions arise.
Find your score below.
0–4 points
You Have Space Around Your Emotions
You can notice what you are feeling without immediately becoming overwhelmed.
Even when something is difficult, you may be able to give yourself time, recognize what is happening, and eventually move forward.
This doesn't mean emotions don't affect you. It means you already have some space between what you feel and how you respond.
Your next step
The next time an emotion comes up, pause and ask yourself:
What is this emotion trying to show me?
Anchor yourself in your body and feel what is there before trying to find the answer with your mind.
If you would like to make this process even easier and learn practical tools to work with your emotions more intentionally, we can look at what would support you best.
5–9 points
Something May Still Be Asking for Your Attention
You may recognize what you are feeling, but certain emotions or experiences can stay with you longer than you would like.
You may replay situations, question yourself, stay busy to avoid what you are feeling, or notice tension in your body even after the situation has passed.
Part of you may feel ready to move forward while another part is still connected to what happened.
This is often where more thinking does not necessarily bring more clarity.
Your next step
When you notice yourself returning to the same situation, pause for a moment.
Instead of asking, “Why am I still thinking about this?”, bring your attention to your body and ask:
Where do I feel this emotion right now?
Stay with the sensation for three slow breaths without trying to change it.
If you recognize this pattern, I can help you learn practical tools to process emotions and move forward with more clarity.
10–14 points
You May Be Caught in a Repeating Emotional Pattern
You may already know what is affecting you emotionally, but understanding it has not necessarily helped you move through it.
You may replay conversations, think about what you should have said or done differently, anticipate the same emotions in similar situations, or feel unsure about your next step.
You may also carry tension or discomfort in your body without always recognizing how closely it is connected to what you are feeling.
When this happens, the mind can keep searching for an answer.
But understanding the situation intellectually does not always complete the emotional process.
You may not need to think about it more. You may need a different way of working with what you are feeling.
Your next step
When you notice yourself replaying the situation, pause.
Place your attention on your body and ask:
What am I feeling beneath the thoughts?
Notice where you feel it physically and stay with that sensation for three slow breaths.
You do not need to solve anything in that moment. Simply notice.
If you feel caught in the same emotional patterns and are unsure how to move forward, I can help you learn practical tools to process what you are feeling, understand what may be keeping the pattern in place, and find your next step with more clarity.