Take this 12-question quiz to discover the emotion that most shapes your daily choices. Reflect, get practical tools, and try short exercises to bring balance and intention to your emotional life.
How it works
Answer each question honestly. Each answer gives points to one of five emotional categories: Joy, Anxiety, Anger, Sadness, and Curiosity. Tally your points at the end. The category with the highest score suggests the feeling that currently dominates your life.
Tip: Keep a pen and paper handy to add your points as you go. If tied, read both profiles — most people carry a mix of feelings.
The Quiz — 12 Questions
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When you wake up, how do you usually feel?
- A. Excited to start — I look forward to the day. (Joy +2) — You naturally focus on positive possibilities.
- B. Tense or restless — my mind races. (Anxiety +2) — Worries or uncertainties often shape your morning.
- C. Irritated or on edge — small things annoy me. (Anger +2) — You may be carrying frustration from unmet needs.
- D. Quiet and heavy — I want to stay in bed. (Sadness +2) — You might feel low energy or lack of motivation.
- E. Curious — I wonder what I’ll learn or explore. (Curiosity +2) — You approach the day as an opportunity to discover.
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How do you react when plans suddenly change?
- A. Adapt and find the silver lining. (Joy +2) — Flexibility and positive reappraisal are strengths.
- B. Worry about consequences and troubleshoot. (Anxiety +2) — You anticipate and prepare for threats.
- C. Feel anger toward whoever changed them. (Anger +2) — Perceived disrespect or loss of control sparks irritation.
- D. Withdraw and feel discouraged. (Sadness +2) — Changes can feel like setbacks that reduce energy.
- E. See it as a new experiment — what can I learn? (Curiosity +2) — You pivot into exploration.
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When you meet someone new, what’s your first instinct?
- A. Smile, ask friendly questions, enjoy the connection. (Joy +2) — Positive social engagement energizes you.
- B. Worry about what they think of you or how to appear. (Anxiety +2) — Social evaluation feels high-stakes.
- C. Size them up quickly — are they trustworthy? (Anger +1) — You may scan for threats or slights.
- D. Feel shy or reserved; keep interactions small. (Sadness +1) — Social contact can feel draining.
- E. Ask curious questions and want to learn their story. (Curiosity +2) — People are windows into new ideas.
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How do you respond to criticism?
- A. Use it to grow and move on. (Joy +1) — You reframe critique as helpful feedback.
- B. Ruminate and imagine worst-case scenarios. (Anxiety +2) — Criticism triggers worry loops.
- C. Feel defensive or angry; push back. (Anger +2) — Your first reaction is to protect yourself.
- D. Feel discouraged and replay it alone. (Sadness +2) — It lowers your mood and motivation.
- E. Ask clarifying questions to understand. (Curiosity +1) — You want to learn what led to the feedback.
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What drives your decision-making most often?
- A. What will make me happiest or more fulfilled. (Joy +2) — Happiness and meaning guide choices.
- B. Minimizing risk and avoiding mistakes. (Anxiety +2) — You prioritize safety and predictability.
- C. Standing up for myself or correcting injustice. (Anger +2) — Strong sense of rights and fairness motivates you.
- D. What feels doable when energy is low. (Sadness +1) — Low energy influences smaller, simpler choices.
- E. What offers novelty or learning. (Curiosity +2) — Growth and exploration are central.
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How do you handle everyday stress (deadlines, chores, traffic)?
- A. Use routines and celebrate small wins. (Joy +1) — Micro-joy keeps you resilient.
- B. Feel overwhelmed and distracted by worry. (Anxiety +2) — Stress triggers vigilance and rumination.
- C. Snap at others or push harder to regain control. (Anger +2) — Frustration prompts forceful responses.
- D. Put things off and isolate. (Sadness +2) — Avoidance and withdrawal are common.
- E. Try a new strategy or hack to improve efficiency. (Curiosity +1) — Experimenting reduces friction.
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When something good happens, how do you react?
- A. Savor it, tell someone, and celebrate. (Joy +3) — You amplify positive moments.
- B. Worry it won’t last or something will go wrong. (Anxiety +2) — Positive events are tempered by caution.
- C. Feel suspicious or resentful (why not me sooner?). (Anger +1) — Comparisons can dull enjoyment.
- D. Feel numb or undeserving. (Sadness +2) — Pleasure may not fully register.
- E. Ask questions — how did this happen and what can I learn? (Curiosity +1) — You analyze sources of success.
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How often do you seek out new experiences (books, travel, hobbies)?
- A. Often — I love variety. (Curiosity +3) — Novelty energizes you.
- B. Sometimes, but I worry about the unknown. (Anxiety +1) — You balance curiosity with caution.
- C. Rarely — new things can be annoying or risky. (Anger +1) — You may resist discomfort or transitions.
- D. Rarely — low motivation or energy. (Sadness +2) — Depressed mood reduces initiative.
- E. Often — I actively plan learning projects. (Joy +1) — Learning brings delight.
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When you think about the future, you mostly feel:
- A. Hopeful and excited. (Joy +2) — Positive anticipation fuels your goals.
- B. Worried and uncertain. (Anxiety +2) — Future scenarios trigger worry cycles.
- C. Determined and ready to fight obstacles. (Anger +2) — Motivation often comes through righteous energy.
- D. Dreadful or resigned. (Sadness +2) — Hopelessness colors expectations.
- E. Curious how things might unfold — I want to experiment. (Curiosity +1) — Openness to possibility guides you.
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When a close relationship is strained, you tend to:
- A. Reach out, show warmth, and try to reconnect. (Joy +1) — Repair and closeness matter to you.
- B. Worry about what will happen and overthink interactions. (Anxiety +2) — Fear of loss drives rumination.
- C. Confront the issue directly, sometimes sharply. (Anger +2) — You demand clarity or justice.
- D. Withdraw and feel lonely. (Sadness +2) — Distance increases low mood.
- E. Ask questions and propose experiments to improve things. (Curiosity +1) — Problem-solving through inquiry is your style.
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Which thought describes how you spend your free time most often?
- A. Doing things that make me feel alive and joyful. (Joy +2) — Pleasure and rejuvenation are priorities.
- B. Trying to rest but my mind worries. (Anxiety +2) — Relaxation is hard because of persistent concerns.
- C. Channeling energy into projects where I can make a mark. (Anger +1) — You convert frustration into action.
- D. Low energy — I mostly watch or stay in. (Sadness +2) — Withdrawal feels safer or easier.
- E. Learning something new or exploring ideas. (Curiosity +2) — Free time is growth time.
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How do you notice your body responds when emotions rise?
- A. Warmth, smiling, lightness. (Joy +2) — Positive affect is embodied and energizing.
- B. Tight chest, rapid thoughts, difficulty sleeping. (Anxiety +3) — Physiological arousal is prominent.
- C. Tension, clenched jaw, urge to act. (Anger +2) — Readiness for confrontation manifests physically.
- D. Fatigue, heaviness, slowed movements. (Sadness +2) — Low activity and energy are core signs.
- E. Alertness, eager attention, racing curiosity. (Curiosity +1) — You feel mentally stimulated.
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What’s the emotion you most wish to strengthen or reduce?
- A. I want more joy and ease. (Joy +1) — Seeking positive growth.
- B. I want less worry and tension. (Anxiety +1) — Seeking calm and steady attention.
- C. I want less irritation and more patience. (Anger +1) — Seeking regulation and channeling energy constructively.
- D. I want more energy and motivation. (Sadness +1) — Seeking activation and reconnection.
- E. I want to direct curiosity into meaningful goals. (Curiosity +1) — Seeking focus and application.
Scoring
Add up the points assigned to each emotion across all 12 questions. The emotion with the highest total is likely the one that currently dominates your life. If two or more emotions tie, read both profiles — they probably co-exist.
Example: If Joy totals 18, Anxiety 7, Anger 5, Sadness 6, Curiosity 10 → Joy is dominant.
Interpreting your results — Emotional Profiles & Practical Steps
Below are five detailed profiles with practical, daily exercises. Use the one that matches your highest score — or combine techniques if you showed multiple strong emotions.
1. Joy-dominant (Optimistic, engaged)
What this means: You notice positives, seek connection, and prioritize meaning. Joy fuels your choices and resilience.
Daily practices (concrete):
- Gratitude journal: Each morning list 3 things that went well yesterday (2–5 minutes).
- Savoring exercise: Pause for 20–30 seconds to fully experience a pleasant moment — taste, sights, sounds.
- Micro-goals: Break tasks into 10–20 minute chunks and celebrate small completions.
If overstimulated: Balance high energy with grounding practices like deep breathing and short mindful breaks (4-4-6 breathing: inhale 4s, hold 4s, exhale 6s).
2. Anxiety-dominant (Vigilant, future-focused)
What this means: You’re alert to threats and uncertainties — useful for planning, but it can drain energy when constant.
Daily practices (concrete):
- Worry time: Schedule 15 minutes daily to write worries and possible solutions; defer other worrying to that time (limits rumination).
- Grounding 5-4-3-2-1: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste — use when anxious.
- Behavioral experiments: Test fears with small steps and record outcomes — reduces overestimation of danger (CBT technique).
Immediate relief: 3–4 minutes of paced breathing, progressive muscle relaxation, or a short walk.
3. Anger-dominant (Assertive, justice-oriented)
What this means: You notice injustices and push for change. Anger can be motivating but may harm relationships if unregulated.
Daily practices (concrete):
- Time-out technique: When anger rises, pause for 60–120 seconds to calm before responding.
- Healthy assertiveness script: Use “I feel X when Y happens. I need Z” to communicate boundaries without attack.
- Physical outlet: Short bursts of vigorous exercise (e.g., 10–15 min brisk walk or sprints) to discharge tension safely.
Long-term: Practice empathy-building exercises and perspective-taking to reduce reactive patterns.
4. Sadness-dominant (Withdrawn, low-energy)
What this means: You may experience low energy, reduced pleasure, and a tendency to withdraw. This can reduce your momentum and social contact.
Daily practices (concrete):
- Behavioral activation: Schedule one small rewarding activity daily (a walk, call a friend, 20 minutes of a hobby).
- Sleep & routine: Keep a consistent sleep schedule and morning routine to stabilize mood.
- Social micro-steps: Send one brief message or accept one invitation per week — gradually increase contact.
When severe: If sadness interferes with daily functioning, seek professional support — talk therapy and medical assessment may help.
5. Curiosity-dominant (Inquisitive, exploratory)
What this means: You seek novelty and learning, enjoy problem-solving, and find growth rewarding. Curiosity can be a powerful engine for personal progress.
Daily practices (concrete):
- Learning sprints: Commit to 25-minute focused learning sessions (Pomodoro) on a topic of interest.
- Reflection notebook: After each new experience, write 3 insights: what I learned, what surprised me, what next step I’ll try.
- Apply knowledge: Turn learning into action — teach someone, build a small project, or journal an experiment.
Grounding curiosity: Pair exploration with criteria (time limits, goals) to avoid distraction or overwhelm.
Practical 7-day mini-plan to rebalance emotions
Pick the dominant emotion you scored highest for and follow this short plan; combine points from other profiles as needed.
- Day 1: Awareness — start an emotion log: note when emotion rises, trigger, body sensations (1–2 minutes each time).
- Day 2: Breathwork — practice 5 minutes of paced breathing (4-4-6) twice a day.
- Day 3: Behavioral step — do one small action aligned with the practice for your dominant emotion (e.g., gratitude entry, 15-minute walk).
- Day 4: Social step — share how you feel with a trusted person or join a learning group.
- Day 5: Experiment — try a new technique (worry-time, time-out, savoring) and note results.
- Day 6: Reflection — review your emotion log and identify one reliable change to keep.
- Day 7: Plan — schedule daily micro-practices for the next month (5–15 minutes each).
Further reading & related resources
Want to explore personality and emotional patterns further? Try a short profile with the Personality Test: What Kind of Person Are You Really? or learn how to build psychological resilience in practice with How to Cope with Failure: Psychological Resilience Strategies. If you’re curious about how humor reflects personality, see What does your sense of humor say about you?
Recommended scientific resources:
- American Psychological Association — Stress
- NHS — Mental health and wellbeing
- Mayo Clinic — Relaxation techniques
Sources
- American Psychological Association. Stress: The different kinds of stress and how it affects you. https://www.apa.org/topics/stress
- NHS. Mental health and wellbeing. https://www.nhs.uk/mental-health/
- Mayo Clinic. Relaxation techniques: Try these steps to reduce stress. https://www.mayoclinic.org/
- Cognitive Behavioral Therapy resources — evidence-based approaches to managing anxiety and depression. (See APA and NHS links above for summaries and guidance.)
Brief summary
This 12-question test helps you identify which emotion — Joy, Anxiety, Anger, Sadness, or Curiosity — most influences your life right now. Use the tailored daily exercises, the 7-day mini-plan, and further readings to strengthen helpful emotions and regulate challenging ones. If emotions significantly impair daily functioning, seek professional help.
Ready to learn more about your personality and emotional patterns? Try the linked personality profiles and resilience guides above to deepen self-knowledge and practical skills.