Take the First Step | WalkingWithHER

What Are You Carrying?™

A Self-Assessment Based on the 5R Restoration Model™

What Are You Carrying?™ is a brief self-assessment based on the 5R Restoration Model™. It provides a snapshot of your current restoration across the Five Dimensions of Restoration™. In about 10 minutes, you’ll reflect on your experiences during the past 30 days and rate how true each statement has been for you. Your results are intended to increase self-awareness, help you recognize what you may be carrying, and identify areas where restoration may be most beneficial at this point in time.

This assessment is designed for personal reflection and educational purposes. It is not intended to diagnose or treat a mental health condition or to replace professional mental health care.

First name

Last name

Recognition: Awareness of What You Are Carrying

1. I recognize when my thoughts or emotions begin to feel overwhelming.

Rarely True

Sometimes True

Usually True

Consistently True

2. I notice changes in my overall well-being as they begin to develop.

Rarely True

Sometimes True

Usually True

Consistently True

3. I am aware of how stress affects my thoughts, emotions, and physical well-being.

Rarely True

Sometimes True

Usually True

Consistently True

4. I recognize when the demands in my life begin to exceed my available capacity.

Rarely True

Sometimes True

Usually True

Consistently True

5. I recognize when my responsibilities or circumstances are creating significant strain in my life.

Rarely True

Sometimes True

Usually True

Consistently True

6. I recognize when multiple demands or stressors begin to accumulate.

Rarely True

Sometimes True

Usually True

Consistently True

7. I recognize when I am carrying burdens that are affecting my well-being.

Rarely True

Sometimes True

Usually True

Consistently True

8. I recognize when I am overlooking or minimizing burdens I am carrying.

Rarely True

Sometimes True

Usually True

Consistently True

9. I can distinguish between everyday stress and burdens that require deeper attention.

Rarely True

Sometimes True

Usually True

Consistently True

10. I recognize when I am approaching my personal limits.

Rarely True

Sometimes True

Usually True

Consistently True

11. I notice when I continue carrying more than I can realistically manage.

Rarely True

Sometimes True

Usually True

Consistently True

12. I recognize when the pace or demands of my life are no longer sustainable.

Rarely True

Sometimes True

Usually True

Consistently True

13. I recognize areas of my life that would benefit from restoration.

Rarely True

Sometimes True

Usually True

Consistently True

14. I recognize early signs that my overall well-being is declining.

Rarely True

Sometimes True

Usually True

Consistently True

15. I can identify where restoration is most needed in my life.

Rarely True

Sometimes True

Usually True

Consistently True

16. I recognize when I am avoiding thoughts, emotions, or situations that need my attention.

Rarely True

Sometimes True

Usually True

Consistently True

17. I recognize when one area of my life begins to consume too much of my time or energy.

Rarely True

Sometimes True

Usually True

Consistently True

18. I recognize when my needs have gone unmet for an extended period of time.

Rarely True

Sometimes True

Usually True

Consistently True

Regulation: Responding to What You Are Carrying

1. I am able to remain steady as stress begins to build.

Rarely True

Sometimes True

Usually True

Consistently True

2. I can recognize rising stress and respond before it escalates.

Rarely True

Sometimes True

Usually True

Consistently True

3. I can keep my reactions from becoming larger than the situation requires.

Rarely True

Sometimes True

Usually True

Consistently True

4. I pause before responding when emotions become intense.

Rarely True

Sometimes True

Usually True

Consistently True

5. I adjust my response when I realize it is not helping me.

Rarely True

Sometimes True

Usually True

Consistently True

6. I can redirect myself before reacting in ways I may later regret.

Rarely True

Sometimes True

Usually True

Consistently True

7. I adjust my approach when my first response is not effective.

Rarely True

Sometimes True

Usually True

Consistently True

8. I can let go of reactions that are no longer helpful.

Rarely True

Sometimes True

Usually True

Consistently True

9. I can move from reacting automatically to responding intentionally.

Rarely True

Sometimes True

Usually True

Consistently True

10. I recover my ability to think clearly after experiencing stress.

Rarely True

Sometimes True

Usually True

Consistently True

11. I restore a sense of internal balance after stressful experiences.

Rarely True

Sometimes True

Usually True

Consistently True

12. I return to a state where I can make thoughtful decisions.

Rarely True

Sometimes True

Usually True

Consistently True

13. I recover my ability to connect with others after emotional strain.

Rarely True

Sometimes True

Usually True

Consistently True

Reframing: Seeing What You Are Carrying Differently

1. I am able to consider more than one way of understanding difficult experiences.

Rarely True

Sometimes True

Usually True

Consistently True

2. I can question my first interpretation of challenging situations.

Rarely True

Sometimes True

Usually True

Consistently True

3. I can develop a more balanced understanding of difficult experiences.

Rarely True

Sometimes True

Usually True

Consistently True

4. I can make sense of difficult experiences without minimizing their impact.

Rarely True

Sometimes True

Usually True

Consistently True

5. I am able to hold both pain and purpose at the same time.

Rarely True

Sometimes True

Usually True

Consistently True

6. I can develop a more meaningful understanding of my experiences over time.

Rarely True

Sometimes True

Usually True

Consistently True

7. I am able to separate my experiences from my worth as a person.

Rarely True

Sometimes True

Usually True

Consistently True

8. I can see myself as more than what has happened to me.

Rarely True

Sometimes True

Usually True

Consistently True

9. I can recognize that difficult experiences have influenced me without believing they define me.

Rarely True

Sometimes True

Usually True

Consistently True

10. I am able to reconsider conclusions I have drawn about myself.

Rarely True

Sometimes True

Usually True

Consistently True

11. I can develop a more balanced understanding of who I am.

Rarely True

Sometimes True

Usually True

Consistently True

12. I am able to believe my future can be different from my past.

Rarely True

Sometimes True

Usually True

Consistently True

13. I am able to recognize that difficult experiences do not determine my future.

Rarely True

Sometimes True

Usually True

Consistently True

14. I am able to imagine a meaningful future despite difficult experiences.

Rarely True

Sometimes True

Usually True

Consistently True

15. I can see my story is still being written.

Rarely True

Sometimes True

Usually True

Consistently True

16. I can understand my future as containing more than my current struggles.

Rarely True

Sometimes True

Usually True

Consistently True

Rebuilding: Building a Life That Reflects What You've Learned

1. I intentionally make changes that reflect what I have learned about myself.

Rarely True

Sometimes True

Usually True

Consistently True

2. I make choices that align with the understanding I have gained from difficult experiences.

Rarely True

Sometimes True

Usually True

Consistently True

3. I take meaningful steps towards the life I am building, even when change feels difficult.

Rarely True

Sometimes True

Usually True

Consistently True

4. I continue making intentional changes even when I do not immediately see results.

Rarely True

Sometimes True

Usually True

Consistently True

5. I am willing to do difficult things that support long-term growth.

Rarely True

Sometimes True

Usually True

Consistently True

6. I make choices based on my values rather than only reacting to circumstances.

Rarely True

Sometimes True

Usually True

Consistently True

7. I take responsibility for the changes that are within my control.

Rarely True

Sometimes True

Usually True

Consistently True

8. I establish healthier boundaries when they are needed.

Rarely True

Sometimes True

Usually True

Consistently True

9. I intentionally move away from patterns that repeatedly cause harm.

Rarely True

Sometimes True

Usually True

Consistently True

10. I develop habits that support the life I am building.

Rarely True

Sometimes True

Usually True

Consistently True

11. I make daily choices that reflect my priorities.

Rarely True

Sometimes True

Usually True

Consistently True

12. My daily actions increasingly reflect what I believe.

Rarely True

Sometimes True

Usually True

Consistently True

13. I follow through on the changes that are important to me.

Rarely True

Sometimes True

Usually True

Consistently True

14. I practice new ways of living even when they have not yet become easy.

Rarely True

Sometimes True

Usually True

Consistently True

15. I intentionally choose what supports the life I am building.

Rarely True

Sometimes True

Usually True

Consistently True

16. I intentionally organize my time around what matters most.

Rarely True

Sometimes True

Usually True

Consistently True

17. I intentionally adjust my environment to support healthy change.

Rarely True

Sometimes True

Usually True

Consistently True

18. I consistently make choices that support the person I am becoming.

Rarely True

Sometimes True

Usually True

Consistently True

Restoration: Living Fully, Whatever Life Brings

1. I am able to accept difficult realities without becoming consumed by them.

Rarely True

Sometimes True

Usually True

Consistently True

2. I no longer feel the need to fight realities I cannot change.

Rarely True

Sometimes True

Usually True

Consistently True

3. I can acknowledge painful experiences without feeling trapped by them.

Rarely True

Sometimes True

Usually True

Consistently True

4. I continue moving forward even when life remains challenging.

Rarely True

Sometimes True

Usually True

Consistently True

5. I keep moving forward without waiting for everything to feel resolved.

Rarely True

Sometimes True

Usually True

Consistently True

6. I continue walking forward without being defined by what I carry.

Rarely True

Sometimes True

Usually True

Consistently True

7. I am able to carry life's burdens without feeling defined by what I carry.

Rarely True

Sometimes True

Usually True

Consistently True

8. I can carry difficult experiences without losing my sense of who I am.

Rarely True

Sometimes True

Usually True

Consistently True

9. I remain grounded even when life changes in unexpected ways.

Rarely True

Sometimes True

Usually True

Consistently True

10. I can face uncertainty without losing my footing.

Rarely True

Sometimes True

Usually True

Consistently True

11. Difficult seasons no longer shake my entire sense of self.

Rarely True

Sometimes True

Usually True

Consistently True

12. My past is part of my story, but it no longer controls it.

Rarely True

Sometimes True

Usually True

Consistently True

13. I increasingly live from who I am rather than from what happened to me.

Rarely True

Sometimes True

Usually True

Consistently True

14. I no longer feel like I must control everything in order to be okay.

Rarely True

Sometimes True

Usually True

Consistently True

15. I am able to let go of what is outside of my control.

Rarely True

Sometimes True

Usually True

Consistently True

16. I am able to live fully without needing life to be free of hardship.

Rarely True

Sometimes True

Usually True

Consistently True

17. I continue moving forward without allowing setbacks to define my future.

Rarely True

Sometimes True

Usually True

Consistently True

Your Results

After you submit your assessment, your responses will be reviewed and scored across the Five Dimensions of Restoration™. A summary of your results will be sent to the email address you provided, offering a snapshot of your current restoration and helping you identify where your next steps may begin.

Your responses will also be securely submitted to Walking With HER for review. What Are You Carrying?™ is intended for personal reflection and educational purposes and is not a diagnostic or mental health assessment.