1. I take time to slow down and reflect on my thoughts or experiences.

1 2 3 4

2. I recognize and acknowledge my emotions, even when they are uncomfortable.

1 2 3 4

3. I clearly communicate my limits and expectations to others.

1 2 3 4

4. I get enough sleep and feel well-rested most days.

1 2 3 4

5. I spend time engaging in recreational activities with supportive and uplifting people.

1 2 3 4

6. I stay hydrated and eat nutritious meals that support my physical and mental health.

1 2 3 4

7. I feel connected to a community, group, or support network.

1 2 3 4

8. I recognize when someone is crossing my boundaries and assert myself.

1 2 3 4

9. I speak to myself with kindness and compassion, especially during difficult times.

1 2 3 4

10. I do activities that stimulate my mind (e.g., reading, puzzles, learning new skills).

1 2 3 4

11. I engage in activities that help me feel grounded, centered, or spiritually connected (e.g., meditation, prayer, mindfulness).

1 2 3 4

12. I take breaks when I feel emotionally overwhelmed.

1 2 3 4

13. I communicate my needs and feelings openly with supportive people in my life.

1 2 3 4

14. I prioritize my own needs without feeling guilty.

1 2 3 4

15. I engage in regular physical activity (walking, yoga, exercise, etc.).

1 2 3 4

16. I allow myself to say “no” without guilt when something doesn’t feel right.

1 2 3 4

17. I take time to rest or slow down when my body feels tired or run-down.

1 2 3 4

18. I can differentiate between what I can control and what I cannot.

1 2 3 4

19. I take breaks from technology, news, and social media.

1 2 3 4

20. I make time for social activities that bring me joy.

1 2 3 4

21. I address my medical, dental, and other health concerns to the best of my ability.

1 2 3 4

22. I ask for help when I need it, rather than trying to handle everything on my own.

1 2 3 4

23. I notice and challenge negative or self-critical thoughts when they arise.

1 2 3 4

24. I engage in activities that bring me joy.

1 2 3 4

25. I say “no,” ask for help, or delegate when I’m feeling overwhelmed.

1 2 3 4

26. I explore my personal values and try to live in alignment with them.

1 2 3 4

27. I avoid overusing caffeine, nicotine, junk foods, or similar things to cope with stress.

1 2 3 4

28. I am intentional about creating healthy, meaningful relationships.

1 2 3 4

29. I avoid people, places, or situations that consistently drain my emotional energy.

1 2 3 4

30. I avoid taking responsibility for other people’s emotions or problems.

1 2 3 4

31. I have a healthy outlook on life (e.g., purpose, acceptance, gratitude) that guides me through difficult times.

1 2 3 4

32. I make time for physical activities that bring me enjoyment (e.g., walking, yoga, stretching, dancing).

1 2 3 4

33. I process my emotions in healthy ways, such as journaling, talking, or creative expression.

1 2 3 4

34. I feel like I can be myself around the people I choose to spend time with.

1 2 3 4

35. I give myself permission to step away from toxic or draining situations.

1 2 3 4

36. I practice relaxation techniques to manage physical tension and stress.

1 2 3 4

37. I give myself permission to feel without judgment.

1 2 3 4

38. I take time for hobbies and creative outlets that I enjoy.

1 2 3 4

39. I make adjustments when one area of my life (e.g., work, family, recovery) begins to dominate everything else.

1 2 3 4

40. I seek support from a (therapist, counselor, support group, etc.).

1 2 3 4

Self Care Quiz