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Sensitive Person Quiz
Instructions: Answer each question according to the way you personally feel. Check the box if it is at least somewhat true for you; leave unchecked if it is not very true or not at all true for you.
| ● | I am easily overwhelmed by strong sensory input. |
| ● | I seem to be aware of subtleties in my environment. |
| ● | Other people’s moods affect me. |
| ● | I tend to be very sensitive to pain. |
| ● | I find myself needing to withdraw during busy days,into bed or into a darkened room or any place where I can have some privacy and relief from stimulation. |
| ● | I am particularly sensitive to the effects of caffeine. |
| ● | I am easily overwhelmed by things like bright lights, strong smells,coarse fabrics,or sirens close by. |
| ● | I have a rich,complex inner life. |
| ● | I am made uncomfortable by loud noises. |
| ● | I am deeply moved by the arts or music. |
| ● | My nervous system sometimes feels so frazzled that I just have to go off by myself. |
| ● | I am conscientious. |
| ● | I startle easily. |
| ● | I get rattled when I have a lot to do in a short amount of time. |
| ● | When people are uncomfortable in a physical environment I tend to know what needs to be done to make it more comfortable (like changing the lighting or the seating). |
| ● | I am annoyed when people try to get me to do too many things at once. |
| ● | I try hard to avoid making mistakes or forgetting things. |
| ● | I make a point to avoid violent movies and TV shows. |
| ● | I become unpleasantly aroused when a lot is going on around me. |
| ● | Being very hungry creates a strong reaction in me,disrupting my concentration or mood. |
| ● | Changes in my life shake me up. |
| ● | I notice and enjoy delicate or fine scents, tastes, sounds, works of art. |
| ● | I find it unpleasant to have a lot going on at once. |
| ● | I make it a high priority to arrange my life to avoid upsetting or overwhelming situations. |
| ● | I am bothered by intense stimuli, like loud noises or chaotic scenes. |
| ● | When I must compete or be observed while performing a task, I become so nervous or shaky that I do much worse than I would otherwise. |
| ● | When I was a child, my parents or teachers seemed to see me as sensitive or shy. |
Copyright, Elaine N. Aron, 1996
Scoring:
If you answered more than fourteen of the questions as true of yourself, you are probably highly sensitive. But no psychological test is so accurate that an individual should base his or her life on it. We psychologists try to develop good questions, then decide on the cut off based on the average response.
If fewer questions are true of you, but extremely true, that might also justify calling you highly sensitive.
For more information on how to deal with a high level of sensitivity, please contact True Potential Counseling for a consultation.
List of Feelings in Relationships
The following are emotions we use when we want to express ourselves to our significant other, friends, colleagues or family members. These examples include a combination of emotional states and physical sensations.
I have also provided a list of needs that also may be of help to you.
Feelings when your needs are satisfied
| AFFECTIONATE compassionate friendly loving open hearted sympathetic tender warmENGAGED absorbed alert curious engrossed enchanted entranced fascinated interested intrigued involved spellbound stimulatedHOPEFUL expectant encouraged optimistic |
CONFIDENT empowered open proud safe secureEXCITED amazed animated ardent aroused astonished dazzled eager energetic enthusiastic giddy invigorated lively passionate surprised vibrant |
GRATEFUL appreciative moved thankful touchedINSPIRED amazed awed wonderJOYFUL amused delighted glad happy jubilant pleased tickled EXHILARATED |
PEACEFUL calm clear headed comfortable centered content equanimous fulfilled mellow quiet relaxed relieved satisfied serene still tranquil trustingREFRESHED enlivened rejuvenated renewed rested restored revived |
Feelings when needs are not satisfied
| AFRAID apprehensive dread foreboding frightened mistrustful panicked petrified scared suspicious terrified wary worriedANNOYED aggravated dismayed disgruntled displeased exasperated frustrated impatient irritated irkedANGRY enraged furious incensed indignant irate livid outraged resentfulAVERSION animosity appalled contempt disgusted dislike hate horrified hostile repulsed |
CONFUSED ambivalent baffled bewildered dazed hesitant lost mystified perplexed puzzled tornDISCONNECTED alienated aloof apathetic bored cold detached distant distracted indifferent numb removed uninterested withdrawnDISQUIET agitated alarmed discombobulated disconcerted disturbed perturbed rattled restless shocked startled surprised troubled turbulent turmoil uncomfortable uneasy unnerved unsettled upset |
EMBARRASSED ashamed chagrined flustered guilty mortified self-consciousFATIGUE beat burnt out depleted exhausted lethargic listless sleepy tired weary worn outPAIN agony anguished bereaved devastated grief heartbroken hurt lonely miserable regretful remorseful SAD |
TENSE anxious cranky distressed distraught edgy fidgety frazzled irritable jittery nervous overwhelmed restless stressed outVULNERABLE fragile guarded helpless insecure leery reserved sensitive shakyYEARNING envious jealous longing nostalgic pining wistful |
For additional support from an Emotionally Focused Therapist for Couples and Families, please contact True Potential Counseling to schedule an appointment today.
List of Relationship Needs
Below is a list of human needs as they relate to romantic and interpersonal relationships. If you are interested in gaining a greater understanding of yourself and learning about your interpersonal needs with those who matter most to you, please read below for more information.
This list of personal feelings may also be of interest to you and compliment your understanding of personal feelings when these needs are or are not satisfied in relationship: list of feelings
| LOVE acceptance affection cooperation compassion consideration consistency empathy inclusion intimacy love mutuality nurturing respect/self-respectTRANQUILITY calm beauty peace communion ease equality harmony inspiration VARIETY |
CONNECTION belonging closeness community companionship communication inclusion partnership support to know to be known to see to be seen to understand to be understoodGROWTH learning self-discovery stimulation awareness challenge AUTONOMY PHYSICAL |
CONTRIBUTION acts of service acknowledgement appreciation making a difference recognition participationHONESTY authenticity integrity presence CERTAINTY PLAY SIGNIFICANCE |
To get a relationship consultant to help facilitate communication of needs and feelings with your partner, please feel free to visit True Potential Counseling for more details.
Top 6 Triggers for Over-eating and Helpful Suggestions
1. “I Am Bored Out Of My Mind.”– You eat when you’re bored or do not have anything interesting to do or look forward to.
Solution: Prepare some healthy snacks like cut up fruit or vegetables and leave them in the fridge. If you decide to grab something to eat why not eat a healthy treat.
2. “I Shouldn’t Eat That.” Societal messages glorifying the importance of thinness has led to restrictive dieting tendencies in teens and young adults. By creating rules and guidelines around which foods are forbidden, it can lead to an endless cycle of restriction, breaking “the plan” and then feeling guilty and self-loathing as a result. To numb the negative feelings either the cycle of over-indulgence in restricted food continues or one may engage in harmful restricting or purging behaviors to try to cope.
Solution: Focus instead on healthy eating habits and exercise habits in general. Become aware of distorted thinking patterns and begin to challenge them or get a more balanced and realistic point of view. Focus on your overall physical well-being and health. Remember no harm will be done if you allow yourself to eat foods high in fat in moderation occasionally. Maintain a normal blood sugar level by eating small amounts every 3 hours. If binging, purging or restricting are occurring, seek advice from a Licensed Professional Counselor or Psychologist as these compulsive behaviors have very serious health risks attached to them.
3. “I Don’t Have Any Energy.”– After spending your day studying, working or both, you feel drained and tired. When you are experiencing low levels of energy you may reach for food to give us a boost. Feeling stressed or lacking vitality may cause you to reach for foods high in sugar, salt or carbohydrates. Although this may give us energy in the short-term, in the long-term it results in a depletion of energy.
Solution: Give yourself proper nutrition on a regulate basis to improve your energy level. Reach for foods high in vitamins and nutrients such as protein, nuts, fruits and vegetable, and carbohydrates high in fiber to give you some get up and go. Become aware of your low-energy periods of the day and substitute them with other activities for eating. Participate in alternative behaviors like taking a walk, chatting with friends, taking a break and getting a drink of water, relaxing, reading a book or listening to music that is positive and energizing.
4. Habits– Your daily routine is not as healthy as it could be and your habits may be so automatic that you are not even aware of them. If we have difficulty managing stress or have a lack of physical activity we may feel out of balance. Excessive eating may become an unhealthy coping mechanism for dealing with emotions. Since overeating could have a ritualistic nature, your tendencies can occur at specific times in the day or in particular places.
Solution: Begin incorporating stress reduction tactics into your daily routine (i.e. exercise, yoga, meditation, journal, watch a funny movie, etc.). Become aware of your triggers and tendencies and change you routine. Get a hobby that interests you. Address feelings of depression, anger and anxiety and reach out to a friend or a Licensed Professional Counselor for help.
5. “I Hate My Body.” If you are having difficulty accepting your body you may only be focusing on what is wrong and missing the big picture. There can be various thought distortions like: all-or-nothing thinking, over-generalization or catastrophic thinking, which are skewing your perspective and causing you to have an irrational view of yourself, the world, or the situation.
Solution: Seek professional advice from a dietitian or psychologist who will help you overcome these feelings of self-loathing and map out a plan to increase your self-esteem and improve your body-image. Identify your gifts, qualities and talents that you possess and celebrate those gifts daily.
6. Feeling Stressed Out!!!– You have pressures coming at you from different directions and are left feeling discouraged and overwhelmed. You spend a lot of your energy trying to live up to other people’s expectations or feel discouraged by other people’s remarks that you are exhausted. If you tend to be a perfectionist you may set such high and unrealistic expectations that you feel constantly defeated. Reaching for comfort food may be a way of coping with feeling out of control in your internal world.
Solution: Have compassion for yourself and take time out of your daily schedule to focus on self-care and relaxation is vital to your overall well-being. When our bodies are in a constant state of high alert our body releases toxic chemicals such as adrenaline, hormones, and cortisol. In order to prevent your stress level from passing the threshold, is important to give yourself permission to slow down.
Take 5 minutes to breath and activate the parasympathetic system that calms down your central nervous system. Only then will your body be able to restore its natural balance and regulate your emotional and physiological system.
Learning to manage your emotions can lead to long-term success in life, instead of the temporary solution of turning to food or compulsive behaviors to cope. If you feel emotional eating is a problem, it may be wise to work with a counselor trained in eating disorders to help you create a healthy lifestyle and improve your quality of life.
5 Tips to Getting Over the Wintertime Blues
Although winter time is the hibernation period of the year, staying indoors too much or too often can lead to mild symptoms of depression. Staying warm and cozy at home can be a great way to relax, rejuvenate and recharge your batteries, however, if you don’t get you body moving, don’t connect with others, or don’t get some sunshine you might start feeling down and unmotivated. As a preventative measure the following 5 tips can help get you out of a funk and into feeling bright and energized again.
1. Go To Bed Early (Before 10pm) And Wake Up Early (Before 8am)- Too much sleep can leave you feeling lethargic and too little can leave you feeling depleted. Everyone’s internal system is different, so test out different sleeping routines to see what works best for you. Discovering the ideal amount of sleep you need based on your body type and lifestyle, will be a major lifesaver.
2. Turn On The Light– First thing in the morning open up the window and let some sunlight in, preferably natural sunlight. However, if you live in a region of the world where natural sunlight is rare, artificial light will do. Expose to light in the morning sends an important signal to our brain that nighttime is over and the day has begun. This can literally and figuratively add a ray of sunshine to the start of your day.
3. Get Moving– Do some light yoga or go to the gym and exercise for at least 30 minutes in the morning. Getting your body going allows you to loosen your muscles and get your joints hydrated during the cold winter months. Also taking your time to meditate and become presently aware is very important in enhancing well-being.
4. Take A Refreshing Shower– This can get you ready for a fresh new day during those cold winter months by warming up your bones and getting your circulation going.
5. Get Social– Getting connected with other people, either in your neighborhood or meeting up with a friend, can really lift your spirits and add some joy to your day.
I’d also love to hear from you. Please comment below and share your suggestions for preventing the wintertime blues. For more information, you can also visit my website at http://www.truepotentialcounseling.com/go/contact/
