The overwhelm score quiz
A reflection tool to help you measure your emotional load and restore balance.
🧠1. Mental Overwhelm
- .My thoughts often feel scattered or hard to organize.Â
- Â I struggle to focus on one thing at a time without getting distracted.Â
- Â I feel mentally drained even after completing simple tasks.
- Â I spend a lot of time replaying past events or worrying about the future.Â
- I rarely give my mind space to rest, reflect, or reset.
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2. Emotional Overwhelm
- I find it hard to identify what I’m feeling in the moment.
- Â I feel emotionally heavy or anxious without knowing exactly why.Â
- Small inconveniences often feel like major problems.Â
- I suppress my emotions to keep functioning or to avoid conflict.
- I crave peace but rarely feel emotionally calm.
⚡ 3. Physical Overwhelm
- Â My body feels tense, tired, or restless most of the time.
- I often ignore signals of fatigue, hunger, or pain to keep going.
- My sleep or appetite changes when I’m under pressure.Â
- I use caffeine, sugar, or scrolling to stay alert or cope.Â
- I rarely give my body intentional rest or mindful movement.
4. Time Overwhelm
- I often feel like there’s not enough time to get everything done.Â
- My days feel full but not always fulfilling.Â
- I say yes to commitments even when I’m already stretched thin.
- I constantly multitask but still feel behind.
- struggle to protect time for reflection, play, or rest.
🌿 5. Social Overwhelm
- I feel drained after social interactions, even with people I love.Â
- I find it hard to set emotional or energetic boundaries.
- I often feel pressure to be available or responsive to others.Â
- I struggle to ask for help when I need it.Â
- I sometimes isolate myself to avoid emotional exhaustion.
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🪞 Scoring Your Overwhelm Score
For each statement, respond honestly with:
● 0 – Strongly Disagree
● 1 – Disagree
● 2 – Neutral
● 3 – Agree
● 4 – Strongly Agree
Add up your points for each section, then total them across all five.
Maximum for each section: 20
Maximum overall score: 10
🌤 Understanding Your Score
Score Range      Description
0–25 (Calm)       You’re grounded and aware. Your stress
                 responses are balanced and manageable.
                 Maintain your current rituals of rest and
                 reflection.
 26–50           (Mild Over whelm) You’re carrying a moderate load but
                 managing it well. Watch for patterns of
                 fatigue and make time for mental and
                 emotional resets
51–75         (Moderate Overwhelm) You’re in a high-output season. You may be
               functioning, but your inner world needs care. Create pauses and                 reconnect to your core priorities.
76–100        (High Overwhelm) Your system is in overdrive. It’s time to slow
              down, rest deeply, and ask for support. Revisit your rhythms,                    boundaries, and emotional tracking.
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