Nervous System Activation Self-Quiz

Is Your Nervous System Running on High Alert?

Many of us move through our days without realizing our nervous system is stuck in overdrive. This quick quiz will help you tune into the signs that your body might be working overtime to keep you safe. There are no right or wrong answers. Just honest observations about your experience.

Physical Signals

1. How often do you experience tension in your jaw, neck, or shoulders?

• Rarely or never

• Sometimes (a few times per week)

• Often (most days)

• Almost constantly

2. When you're at rest, is your breathing:

• Deep and relaxed

• Somewhat shallow but okay

• Often shallow or rapid

• I rarely notice my breathing

3. How frequently do you experience racing heart, butterflies in your stomach, or other physical sensations of anxiety when there's no immediate danger?

• Rarely

• A few times per week

• Daily

• Multiple times throughout the day

4. Do you startle easily at sudden sounds or movements?

• No, I stay pretty calm

• Sometimes, depending on the situation

• Yes, I jump or feel alarmed frequently

• Almost everything makes me jump

Sleep & Rest

5. When you lie down to sleep, what typically happens?

• I fall asleep relatively easily

• It takes a while, but I eventually drift off

• My mind races or my body feels restless

• I struggle significantly with falling or staying asleep

6. Do you wake up feeling rested?

• Usually yes

• Sometimes

• Rarely

• Almost never—I wake up exhausted

Emotional & Mental Patterns

7. How often do you feel "on edge" or like you're waiting for something bad to happen?

• Rarely

• Occasionally

• Frequently

• Most of the time

8. When someone raises their voice or there's conflict, do you:

• Stay relatively calm and present

• Feel uncomfortable but can manage

• Feel your body react strongly (heart racing, wanting to leave)

• Shut down, freeze, or feel unable to respond

9. Do you find yourself reliving past difficult experiences or worrying about future scenarios?

• Occasionally, but I can redirect my thoughts

• Sometimes, it's manageable

• Often, it's hard to stay present

• Constantly, it's exhausting

Daily Functioning

10. How easy is it for you to relax or engage in activities you enjoy?

• Pretty easy, I can unwind

• Takes some effort but possible

• Difficult, I feel restless or guilty

• Nearly impossible, I can't seem to settle

11. Do you avoid certain places, people, or situations because of how they make you feel?

• No, I go where I need to go

• Occasionally I avoid things

• Yes, I avoid several situations regularly

• I've significantly limited my activities

12. How would you describe your energy levels throughout the day?

• Stable and adequate

• Some ups and downs but manageable

• Either wired/anxious or exhausted (or both)

• Depleted, I'm running on empty

Understanding Your Results

Mostly First Answers

Your nervous system seems to be functioning within a healthy range most of the time. You have some natural resilience and regulation. Continue practicing self-care and stay attuned to any changes.

Mix of First and Second Answers

You're experiencing some nervous system activation, which is common during stressful periods. This is a great time to start building your regulation toolkit with techniques like grounding, breathing exercises, and mindful awareness.

Mostly Second and Third Answers

Your nervous system is showing clear signs of dysregulation. You're likely experiencing the impact of chronic stress, past trauma, or ongoing challenges. CBT skills, trauma-informed therapy, and nervous system regulation techniques could significantly improve your daily experience.

Mostly Third and Fourth Answers

Your nervous system is working very hard to protect you, and it's taking a significant toll on your wellbeing. You deserve support. Consider reaching out to a trauma-informed therapist who can help you develop personalized strategies for regulating your nervous system and reclaiming a sense of safety in your body.

What's Next?

Regardless of your results, awareness is the crucial first step. Your nervous system has been doing its best to keep you safe—now it's time to give it some new tools.

Ready to explore practical strategies for calming your nervous system? Learn more about our approach to CBT and how we integrate nervous system awareness into trauma healing.

Struggling with sleep due to nervous system activation? Discover how targeted interventions can help you rest again.

Want to dive deeper into trauma processing? Explore how EMDR therapy can help your nervous system release stored trauma.

Experiencing burnout alongside these symptoms? Learn about our burnout recovery approach that addresses both mind and body.

Remember: This quiz is for educational purposes and self-awareness. It's not a diagnostic tool. If you're concerned about your symptoms, please reach out to a qualified mental health professional.