Before you begin, take a moment to reflect on your own feelings and experiences. This assessment is designed to help you gently explore whether there are emotional wounds in your life that may need attention or healing. There are no right or wrong answers—just honest ones. Your courage to look within is the first step toward growth, peace, and living more fully. Let this be a safe space for self-discovery and hope.

If you wish to know more about emotional wounds click below:

Instructions

Answer every question as honestly as you can.
For Yes/No questions: mark either Yes or No.
For multiple choice, select the option (a/b/c/d) that best fits you.
Scoring instructions follow at the end.

Section 1: Avoidance & Withdrawal

Do you often avoid people or situations when you are upset or anxious?
□ Yes □ No
How often do you cancel plans or keep away from groups when you feel low or stressed?
a. Never
b. Rarely
c. Sometimes
d. Most of the time
When you face difficult feelings, do you find yourself pulling away instead of talking about them?
a. Never
b. Occasionally
c. Often
d. Always

Section 2: Addictive & Numbing Behaviours

When you’re feeling bad, do you turn to things like eating, drinking, shopping, or your phone to feel better?
□ Yes □ No
How often do you spend a lot of time on your phone, TV, or other distractions to avoid worries or pain?
a. Never
b. Rarely
c. Sometimes
d. Daily
Do you feel like you can’t easily stop certain habits, even if you want to?
a. Never
b. Rarely
c. Often
d. Almost always

Section 3: Unexplained Mood Swings

Do your feelings change suddenly without a clear reason in your day-to-day life?
□ Yes □ No
How often do you find yourself quickly going from happy to sad, angry, or anxious (or vice versa)?
a. Never
b. Occasionally
c. Often
d. Most days
Do your changing moods make it hard for you to focus or relate to others?
a. Never
b. Rarely
c. Sometimes
d. Often

Section 4: Low Self-Esteem or Self-Worth

In the last week, have you felt “not good enough” or doubted your worth?
□ Yes □ No
How do you react when someone gives you a compliment or encouragement?
a. Believe it and feel good
b. Unsure if it’s true
c. Feel uncomfortable
d. Even more doubtful or ashamed
Do you find yourself comparing yourself to others and feeling you fall short right now?
a. Never
b. Sometimes
c. Often
d. All the time

Section 5: Trouble Managing Stress

Are you feeling regularly overwhelmed by daily stress or problems?
□ Yes □ No
How often does stress make you frustrated, anxious, or unable to finish ordinary tasks?
a. Never
b. Rarely
c. Sometimes
d. Often
Do you notice stress affecting your sleep, health, or relationships these days?
a. Not at all
b. A little
c. Quite a bit
d. Almost always

Section 6: Strong, Persistent Negative Emotions

Do you feel stuck in anger, sadness, or worry for days at a time?
□ Yes □ No
How often do negative feelings prevent you from enjoying things or connecting with people you care about?
a. Never
b. Once in a while
c. Often
d. Nearly every day
Are there times recently when your bad mood feels impossible to shake off?
a. Never
b. Occasionally
c. Frequently
d. Most of the time

Section 7: Difficulty Trusting Others

Is it hard for you to trust people enough to share your real thoughts or feelings today?
□ Yes □ No
How easily do you let others get close to you or help you?
a. Very easily
b. With some effort
c. Only rarely
d. I almost never let people in
Do you hide your feelings out of fear that people will hurt, judge, or leave you?
a. Never
b. Rarely
c. Sometimes
d. Most of the time

Section 8: Wounds of Absence

Right now, do you sometimes feel the pain of not having received enough love, praise, or support growing up?
□ Yes □ No
How often do you wish you’d gotten more encouragement or affection from family or adults you trusted?
a. Never
b. Occasionally
c. Regularly
d. All the time
Do you ever feel that something important you missed in your past still affects your confidence or relationships today?
a. Not at all
b. Occasionally
c. Quite a bit
d. All the time

Section 9: Wounds of Presence

Even now, do memories of past bullying, rejection, or abuse still hurt you?
□ Yes □ No
How often do past painful experiences make you feel anxious, angry, or sad these days?
a. Never
b. Sometimes
c. Often
d. Most days
Do past hurts make it hard for you to trust, feel safe, or act confidently in life today?
a. Never
b. Occasionally
c. Frequently
d. Almost always

Section 10: Coping Styles (Perfectionism & Aggression)

Lately, do you feel the need to get everything just right or feel upset if things are not perfect?
□ Yes □ No
How often does self-criticism or pressure to perform lead to stress or anxiety in your daily life?
a. Never
b. Sometimes
c. Often
d. Very often
When you’re upset, do you argue quickly, become controlling, or show your anger by ignoring or sulking?
a. Never
b. Rarely
c. Frequently
d. Almost always

Scoring Instructions and Interpretation

Scoring Instructions:

For every Yes answer, give yourself 1 point.
For every No answer, give 0 points.
For multiple-choice questions, score as: a=0, b=1, c=2, d=3.
Add the points for all questions to get your Total Score.
Add points separately for each of the 10 sections (each max score = 9).

Total Score Interpretation:

0–18 points: Low likelihood of serious emotional wounds or unhealthy coping; generally healthy emotional state.
19–35 points: Mild to moderate emotional wounds or coping challenges; worthwhile to reflect and explore growth areas.
36–54 points: Noticeable emotional wounds and coping struggles; healing and help may be needed.
55–90 points: Strong emotional wounds and behaviours that interfere with daily life; professional or community support recommended.

Identifying Primary Focus Areas:

A. Coping up Mechanisms:
Look at scores in Sections 1, 2, and 10 (Avoidance/Withdrawal, Addictive/Numbing Behaviors, Perfectionism & Aggression). You need to see which one among the three (1,2,10) gets the highest score. Probably that’s your main way of coping which needs attention.

B. Area that needs Healing
Check Sections 3, 4, 5, 6, and 7 (Unexplained Mood Swings, Low Self-Esteem, Trouble Managing Stress, Persistent Negative Emotions, Difficulty Trusting Others). The highest scorer among the five (3 -7) points to the emotional challenge most in need of healing.

C. Source of Emotional Wounds:
Compare scores of Sections 8 and 9 (Wounds of Absence and Wounds of Presence). A higher score among the two (8,9) suggests which type of past hurt is affecting you most currently and therefore where healing should begin.

Note:
Focusing on the highest scoring areas helps start your healing journey, but it does not mean other areas aren’t important. Healing is a process, and all dimensions deserve attention in time. If you wish to contact us to discuss your struggle and join us for a journey of healing, feel free to contact us.