I share sometimes, but only with people I trust.

I hold back often because I don’t want to upset anyone.

I almost never say what I truly think, want, or feel.

I always express myself openly and without fear of what others will think.

I let it slide, feel anxious, and later replay the entire situation in my head.

I try to say something, but it doesn’t come out the way I wanted.

I stay quiet in the moment and feel upset afterward.

I speak up clearly and immediately.

I feel fear, embarrassment, or worry about being judged.

I avoid it entirely because it makes me uncomfortable.

I feel excited or inspired, and do it with ease.

I feel curious and a little insecure.

Proud — I always say exactly what I need.

Regretful — I usually wish I had spoken more honestly or confidently.

Neutral — I did okay but it replays in my mind later.

Drained — I feel like I hold so much in.

I don’t remember much — it feels blurry or blocked out.

I learned to stay quiet, keep the peace, or not “make things worse.

I felt loved, and often had to manage my feelings alone.

My needs and emotions were always understood and welcomed.

Very hard — my body stays alert, tense, or reactive by default, regardless of what I do.

Easy — I can shift into calm whenever I need to.

Hard — I usually need a distraction or escape first (tv, scrolling, food, exercise, a prescription, alcohol, another substance).

Sometimes — it depends on the situation.

I shut down, panic, or feel my body take over.

I freeze, overthink, or lose my words.

I feel a spike, but can still respond (either harshly, softly, or impartially).

I stay grounded and express everything I need to clearly. I am able to receive feedback from the other side and continue responding.

Inconsistent — I feel confident alone but small around others.

Unstable — I rarely feel confident around people.

Steady — I show up as myself everywhere.

Mostly steady, but some people make me want to shrink a little.

My chest, throat, or stomach tightens and I second-guess myself.

I feel a little tight or hesitant, but I usually say something.

I feel calm and grounded, and say whatever I want.

I shut down or feel disconnected from my voice entirely.

Radiant, expressive, and fully alive.

Open, grounded, and aligned.

Strong, clear, and confident.

Soft, calm, and centered.