How You Feel, Connect and Heal

Discover Your Emotional Blueprint

Your answers matter. Please provide your details so we can send you a personalised reflection based on your responses.

First name

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Take a breath, soften your shoulders, and settle in.

This quiz works best when you respond with honesty and without rushing.

It will take around 5–7 minutes to complete.

1. When it comes to expressing needs in a relationship, I:

Please select one:

Often keep them to myself

Tend to prioritise my partner’s needs over my own

Clearly state what I need and expect

Sometimes struggle but try to communicate them

2. I find it hard to:

Please select one:

Be alone and not get depressed

Feel deep emotion

Say no or assert myself

Relax, let go, and be spontaneous

3. My approach to personal goals is:

Please select one:

I struggle with motivation most of the time

I prefer to work on them alone

I worry about others’ expectations of me

I’m driven/perfectionistic but procrastinate

4. If my partner is upset, I tend to:

Please select one:

Give them space

Empathise and listen

Offer solutions

Do everything I can to make them feel better

5. When stressed, I:

Please select one:

Suppress and keep peace

Seek comfort or withdraw

Stay busy and problem-solve

Retreat into my thoughts

6. When criticised, I tend to:

Please select one:

Feel guilty and appease

Get defensive or rationalise

Shut down internally

Feel misunderstood

7. When I’m feeling down, I usually:

Please select one:

Withdraw and reflect

Isolate and cope unhealthily

Distract myself

Help others to feel better

8. My response to compliments is:

Please select one:

Deflect

Appreciate but doubt

Accept and thank

Feel uncomfortable

9. When it comes to emotional intimacy, I:

Please select one:

Crave it but feel nervous

Keep emotions private

Focus on my partner’s needs

Prefer shared activities over deep emotional talks

10. My biggest fear in a relationship is:

Please select one:

Being misunderstood

Losing independence

Causing discomfort

Conflict and anger

11. What I need most from a partner is:

Please select one:

Consistency and reassurance

Respect for my independence

Patience and emotional presence

Fun, playfulness, and lightness

12. When it comes to boundaries, I:

Please select one:

Struggle to set or maintain them

Have walls rather than boundaries

Set them well but feel guilty

Communicate them clearly and steadily

13. When overwhelmed, I usually:

Please select one:

Look for someone to help me regulate

Go inward and avoid others

Distract myself with tasks

Try to understand and sit with the feeling

14. My ability to trust others is:

Please select one:

Difficult — I worry I’ll be hurt

Slow — I need time

Steady — but honesty is key

Strong — I trust until given a reason not to

15. I express love most naturally through:

Please select one:

Acts of service

Words of affirmation

Physical touch

Presence and deep listening

Reflection Questions

1. What do you feel you need most in your relationships right now?

Long answer

2. What is one thing you wish others understood about your emotional world or your way of loving?

Long answer