Four survival responses — fight, flight, freeze, fawn — quietly shape how you react. This is a gentle, private look at yours. There are no right answers; just notice what feels true.
40 questions · your progress saves automatically if you leave.
What to expect
Real moments, real sensations. Rate what your nervous system actually does — not what you think is healthy.
Trust your first read. Items are shuffled, so your gut reaction is the data.
Use Back anytime. Revise freely — nothing is final until you submit.
The 4F framework
Under threat, the nervous system reaches for one of four survival responses. Each runs on a continuum from a healthy form to a stuck one.
Ready when you are.
Pause and return at any time.
Your data, handled with care. How your data is handled →
A self-reflection aid, not a clinical diagnosis.
Press 1–5, then Enter
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Your trauma type is
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This may stir a few things up. There's no rush — read it at your own pace, and know that none of it is a verdict on who you are.
Each row is one response in its two forms: the left bar is evidence it still fires in the stuck, automatic form; the right bar is evidence the healthy, flexible form is already available to you. Recovery is energy moving from left to right — an empty right side means not built out yet, nothing more. A 4 on the left is read close to a full hit, and repeated 3s count as muted hits, because numbness, dissociation, or shame can lower self-ratings.
Whatever this brought up, you don't have to sit with it alone. In the US you can call or text 988 (the Suicide & Crisis Lifeline); anywhere else, find a helpline at findahelpline.com.