Self-Reflection Assessment

Instructions:
Rate each statement on a scale of 1–5:
1 = Strongly Disagree | 2 = Disagree | 3 = Neutral | 4 = Agree | 5 = Strongly Agree

Section 1: Self-Awareness

  1. I regularly reflect on my thoughts and feelings.

  2. I can identify what triggers my stress or anxiety.

  3. I notice how my emotions influence my decisions.

  4. I am aware of my strengths and weaknesses.

  5. I take time to consider how my actions affect others.

  6. I can recognize when I need to slow down and recharge.

Section 2: Resilience

  1. I recover quickly from setbacks or disappointments.

  2. I see challenges as opportunities to learn.

  3. I remain hopeful even during difficult times.

  4. I adapt well when plans change unexpectedly.

  5. I can stay calm under pressure.

  6. I believe I can overcome obstacles with effort and persistence.

Section 3: Connection

  1. I feel energized when spending time with others.

  2. I find it easy to empathize with people’s feelings.

  3. I enjoy building new relationships.

  4. I seek support from others when I need it.

  5. I value collaboration over competition.

  6. I feel a sense of belonging in my community.

Section 4: Balance

  1. I maintain healthy boundaries between work and personal life.

  2. I make time for activities that nurture my well-being.

  3. I can say “no” when I need to protect my energy.

  4. I balance responsibilities with rest and relaxation.

  5. I avoid overcommitting myself.

  6. I prioritize both my mental and physical health.

Section 5: Openness to Growth

  1. I am curious about new ideas and perspectives.

  2. I enjoy learning new skills or exploring new topics.

  3. I welcome feedback as a way to improve.

  4. I am open to changing my habits if it benefits me.

  5. I seek out experiences that challenge me.

  6. I believe personal growth is a lifelong journey.

Scoring & Reflection

  • Add up your scores for each section (range: 6–30).

  • Higher scores = stronger tendencies in that area.

  • Use results as a reflection tool:

    • Self-Awareness: Insight into emotions and behaviors.

    • Resilience: Ability to adapt and recover.

    • Connection: Social strengths and empathy.

    • Balance: Boundaries and well-being practices.

    • Openness: Growth mindset and curiosity.

    Feedback & Growth Insights

    Use your scores as a guide to reflect on your strengths and areas for growth. Higher scores suggest stronger tendencies in that area, while lower scores highlight opportunities to build new skills and habits.

    • Self‑Awareness

      • High Score: You have strong insight into your emotions and behaviors. Keep nurturing this by aligning your choices with your values.

      • Lower Score: Consider practicing mindfulness or journaling to better notice your feelings and triggers.

    • Resilience

      • High Score: You adapt well and bounce back from challenges. Continue setting goals that stretch your comfort zone.

      • Lower Score: Try stress‑management techniques like deep breathing, reframing setbacks, or celebrating small wins.

    • Connection

      • High Score: You thrive in relationships and show empathy. Strengthen this by practicing active listening and being present with others.

      • Lower Score: Explore ways to build supportive connections—reach out to a friend, join a group, or volunteer.

    • Balance

      • High Score: You maintain healthy boundaries and prioritize well‑being. Keep checking in to avoid overcommitment.

      • Lower Score: Work on saying “no” when needed and scheduling downtime to protect your energy.

    • Openness to Growth

      • High Score: You embrace curiosity and lifelong learning. Keep seeking feedback and new experiences.

      • Lower Score: Try one new activity or perspective each week to expand your comfort zone.

      Important Reminder

      This test is for personal reflection only. It is not a diagnostic tool. If your results raise questions or concerns, consider reaching out to Capital Mental Health Counseling for a free 15‑minute consultation.