Before you start: Healing Out Loud pretest

About 10 minutes. Not graded. 12 questions, plus 3 quick confidence questions.

This is not a test you pass or fail. It is fine not to know these answers. Many people will not, because you have not taken the course yet. Your answers show your starting point, so at the end you can see how far you came.

Some questions describe hard moments. You can stop and take a break at any time. This course is education, not therapy. If you need to talk to someone now, call or text 988. Veterans can dial 988 and press 1. In danger, call 911.

How sure do you feel?

Rate each line from 1 (not at all sure) to 5 (very sure). There is no right answer.

I can name what I carry and see where some of it came from.

1 2 3 4 5

1 = Not at all sure5 = Very sure

I can answer my inner critic and ask for what I need.

1 2 3 4 5

1 = Not at all sure5 = Very sure

I have a plan for hard days, a way to reset after a slip, and know where to get help.

1 2 3 4 5

1 = Not at all sure5 = Very sure

Questions

1. A coworker's short email ruins Leo's whole afternoon, and he cannot say why. What is the best first step?

A. Decide he is too sensitive and tell himself to toughen up before the next email B. Delete the email and move on C. Put a name to the feeling, then look for an earlier time he felt it

2. Every night after work, Pam scrolls for two hours and feels worse after. What does the 10 second check in ask her to do?

A. Pause, name the feeling and the need, then choose B. Delete every app on his phone so the habit cannot happen again C. Scroll faster to finish sooner and get to bed on time

3. On his map, Ben sees that his grandfather, his father, and he all go silent when angry. What should he do next?

A. Mark it keep, change, or end, and write one new action B. Blame his father C. Ignore it, since it is just how men are and it will not change now

4. A parent who was abused as a child worries they will repeat it. What did the study in this course find?

A. Almost all such parents repeat it, so the pattern is nearly certain B. Risk was higher, but most were not referred for maltreatment C. There is no link at all

5. After forgetting her friend's birthday, Lena thinks, "I'm a horrible person." Which is this?

A. Guilt B. Shame C. Self compassion

6. Marco fails his certification test. What does the Self Compassion Break ask him to do?

A. Tell himself he is lazy so he studies harder and stops making the same excuses B. Pretend it did not matter C. Notice it is hard, remember others struggle too, and be kind to himself

7. Jo wants her sister to stop calling after 10 p.m. Which opening follows DEAR MAN?

A. "You've called after 10 three nights this week." B. "You're so selfish and you never think about anyone else." C. "Never call me again."

8. Ray wants to write to his late father about things he never said. Which plan fits the unsent letter?

A. Post it online so people see it and know what really happened to him B. Edit it for a week until it is fair and every word is exactly right C. Write for 15 minutes without editing, then ground himself

9. Which is the best if then plan for late night scrolling?

A. "If I'm in bed with my phone, then I put it across the room." B. "Phones are bad." C. "I'll try to scroll less at night and put my phone down sooner."

10. When is the best time to write a One More Day safety plan?

A. During a crisis, when the need for it feels the most real B. Only after seeing a doctor who can tell him what should go in it C. On a calm day, so it is ready when things get hard

11. Nina has journaled about her boundaries for a year but has never set one. What is this?

A. A relapse B. False progress: insight without action C. Steady growth, since he understands more now

12. Sam skipped his routine all week. What is the first step of the 4 Step Reset?

A. Wait until next month B. Name the slip plainly, without shame C. Punish himself so it won't happen again

Save my starting point

Next up

Go to Lesson 1: Where Are You Right Now?.

This self check is not graded.