Coherence Quiz
What is coherence? It is your personal ability to maintain a stable, integrated, embodied and authentic presence in any given situation. From a developmental perspective, this is related to a healthy sense of self (or ego identity), and the ongoing ability to self-regulate.
Coherence is not a given, even in optimal developmental outcomes. It can be a practice that takes years or decades; it is often a lifelong process.
This quiz is designed to help you understand where you stand in three different domains of coherence: somatic, cognitive and relational. All of these are connected to the nervous system in some way, as it is always working in the background to maintain coherence.
Don’t stress if your score is low. Awareness is an important step in building embodied coherence over time. Take some deep breaths, reflect honestly on each question (but don’t overthink) and let this be a tool for empowerment. Every journey requires many small steps. Let this quiz be one small step on your journey.
Note: if you’re struggling to answer these questions accurately, simply review the quiz, spend a few days reflecting on the questions that you couldn’t answer (ex. do I notice when my body is stressed or tense?) and then revisit the quiz again.
Let’s go!
Instructions:
Answer each question honestly, to the best of your ability, on a scale of 0–3:
0 = Never
1 = Sometimes
2 = Often
3 = Always
At the end, total your scores for each domain and use the interpretive guide to understand your current coherence profile.
1. Somatic (Body) Coherence
Awareness of bodily states, regulation, and comfort.
I notice when my body is tense or stressed.
I can calm myself physically when I feel anxious or overstimulated.
I am aware of physical sensations as signals of my emotional state.
I feel present in my body during everyday activities.
I can settle my nervous system without relying on external distractions.
Score somatic: Add up your answers (0–15).
Interpretation:
0–5: Low — Focus on tuning into your body, breath and any muscle tension on a daily basis. Practices like mindfulness, yoga and breathwork (box breathing, etc.) can support this.
6–10: Medium — You’re aware but could strengthen your nervous system regulation through the methods described above.
11–15: High — Your body is an ally; you naturally track and regulate internal states.
2. Cognitive (Mind) Coherence
Clarity of thought, focus, and reflective awareness.
I can notice my thoughts without immediately reacting to them.
I know what my priorities are without getting lost in distractions.
I can reflect on my decisions calmly, without self-criticism.
I feel that my thoughts are consistent with my values and goals.
I can hold multiple perspectives without feeling overwhelmed.
Score cognitive: Add up your answers (0–15).
Interpretation:
0–5: Low — Practice journaling, focused reflection, or simple mindfulness exercises.
6–10: Medium — You have some clarity, but attention drift or mental chatter can interfere.
11–15: High — Your mind is aligned, focused, and reflective.
3. Relational Coherence
Awareness and regulation in social interactions, empathy, and boundaries.
I feel steady even when others around me are upset.
I can set boundaries without feeling guilty.
I can listen to others without immediately trying to fix or control.
I feel emotionally connected without over-identifying with someone else’s feelings.
I can receive support from others without anxiety or resistance.
Score relational: Add up your answers (0–15).
Interpretation:
0–5: Low — Practice observing your reactions, setting gentle boundaries, and noticing your relational triggers. Journaling about interpersonal challenges can also help you observe patterns and track your progress.
6–10: Medium — You connect well but may still be influenced by others’ moods or expectations.
11–15: High — You are relationally resilient, empathetic, and steady.
Final Notes
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