Free bottling up quiz

Do I bottle up my feelings? Take the free quiz.

People say you seem calm, even when you are upset inside. You keep resentments to yourself rather than bring them up. Twelve quick statements show how much holding it all in shapes your days, and which small skill to try first.

It also checks the other four patterns, so you'll see if something else is gripping harder. No grades, no wrong answers. Your answers stay on this device.

0 of 12

1I hold back my feelings, even with people close to me.

2I find it hard to relax until everything is done properly.

3Mistakes, mine or other people's, stay with me for a long time.

4I feel uneasy when plans change at short notice.

5People tell me I seem calm or hard to read, even when I am upset inside.

6I put other people's needs ahead of my own, even when I am running on empty.

7I find it easier to give help than to ask for it.

8I hold myself to standards others would call very high.

9I say yes to things I would rather say no to, just to keep the peace.

10I keep resentments to myself rather than talk about them.

11Being spontaneous or playful feels uncomfortable.

12I tend to say I am fine when I am not.

12 statements left to answer.

The Grip Check is for reflection only. It is not a diagnosis or a clinical assessment, and it was written for this site rather than taken from any clinical questionnaire. If you are struggling, please talk with a qualified professional. If you are experiencing any unsafe thinking, call or text 988, or call 911. 988 is the free Suicide and Crisis Lifeline. It is a separate national service, not part of the Flexi app.

What does the bottling up quiz look at?

Three of the twelve statements are about holding it all in:

Holding back your feelings, even with people close to you.
People saying you seem calm or hard to read, even when you are upset inside.
Keeping resentments to yourself rather than talking about them.

The other nine check perfectionism, people pleasing, being the strong one and needing control. Holding it all in often travels with one of them, so the full picture helps you pick where to start.

What helps first?

Most people who hold it all in start by showing one small, true feeling to someone safe, then putting it in plain words.

FM 3.7Show Your HandSay what you really feel and want, kindly.

FM 2.3Say It StraightPut it in plain words and own your share of it.

Want the whole picture? How to stop bottling up emotions has the signs, why it happens and more skills to try.

Questions people ask

Is this quiz a test or a diagnosis?

No. It is a quick look at everyday habits, written for this site, for reflection only. It is not a diagnosis or a clinical assessment.

What if my result is a different pattern?

That is common. Most people see themselves in one or two of the five patterns. Your result names the one gripping hardest right now, with a skill to try for it.

Are my answers saved?

No. Your answers stay on this page. Nothing you tap is saved or sent.

How do I stop bottling up my emotions?

Start small. Tell one safe person one true feeling this week, in a single plain sentence. The holding it all in guide has the signs, why it happens and more skills to try.