How do you react under stress?
This quiz will help you determine which survival state is your primary response to stressful experiences.
Dominant Survival State Quiz
For each statement below, rate how often it feels true for you when you are stressed, anxious, or under pressure.
Keep track of the number for each statement, adding the total up for each category.
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1 = Almost never
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2 = Rarely
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3 = Sometimes
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4 = Often
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5 = Almost always
🔥 Fight Pattern
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When I feel stressed, I become irritable or easily frustrated. (1-5)
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I feel an urge to take control or fix things immediately. (1-5)
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My body feels tense or braced (jaw, shoulders, chest). (1-5)
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When overwhelmed, I become argumentative or defensive. (1-5)
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Total Score: 4 - 20
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🏃 Flight Pattern
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My mind races or overthinks, especially when I try to relax.
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I stay busy or productive to avoid feeling overwhelmed.
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I feel restless, anxious, or like I can’t slow down.
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I have trouble falling asleep because my mind won’t turn off.
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Total Score: 4 - 20
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🧊 Freeze Pattern
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When I feel overwhelmed, I shut down or feel stuck.
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I procrastinate or avoid tasks because they feel too overwhelming to start.
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I feel foggy, numb, or disconnected when stressed.
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When things feel like too much, I escape into distractions (scrolling, TV, zoning out).
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Total Score: 4 - 20
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🕊️ Fawn Pattern
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When others are upset, I feel responsible for fixing it.
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I prioritize others’ needs over my own, even when I’m exhausted.
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I worry that setting boundaries will lead to conflict, disappointment, or rejection.
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In conflict, I try to keep the peace or smooth things over.
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Total Score: 4 - 20
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🌿 Body Awareness
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I notice physical signs of stress in my body early.
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I can feel changes in my breathing, heart rate, or muscle tension.
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I can tell when my nervous system is starting to shift into stress.
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I notice when I move out of a calm or regulated state.
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Total Score: 4 - 20
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Scoring
Add up your answers in each category:
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Fight: Questions 1–4 total:
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Flight: Questions 5–8 total:
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Freeze: Questions 9–12 total:
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Fawn: Questions 13–16 total:
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Body Awareness: Questions 17–20 total:
Results
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Your highest score = your primary survival pattern
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Your second highest = your secondary pattern
Most nervous systems don’t rely on just one response.
Common pairings include:
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Flight + Freeze
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Fawn + Freeze
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Flight + Fawn
Body Awareness Levels
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4–7 → Limited awareness of body signals
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8–11 → Inconsistent awareness
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12–14 → Growing awareness
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15–16 → Strong awareness and responsiveness
