Explore the four responses
Noticing which response kicks in during hard times can be a first step toward being kinder to yourself. The information below is a general framework; everyone experiences these responses differently, and most people experience a mix of them. Pick an animal.
Which response do I lean on most?
Think about the moments you have struggled recently and choose how much each statement fits you. There are no right or wrong answers; this is not a diagnostic tool, it is an awareness exercise.
Get support if you need it. If these responses are affecting your daily life, relationships or sleep for a long time, talking to a mental health professional can be a good step. If you have thoughts of harming yourself or are in an emergency, call your local emergency number right away (112 in the Netherlands and Turkey) or contact someone you trust.