Trauma & Stress Check-in

This check-in is based on a widely used questionnaire (PCL-5) that helps explore how past stressful or overwhelming experiences may still be affecting you.

It reflects how you’ve been feeling over the past month.

This check-in is designed for self-reflection and is not a diagnostic tool.

You may keep a specific experience in mind as you respond, or answer based on what feels most relevant to you. You can go at your own pace—skip any question that doesn’t feel okay to answer.

Below is a list of problems that people sometimes have in response to very stressful experiences.

Please read each one carefully and indicate how much you have been bothered by that problem in the past month.

1. Repeated, disturbing, and unwanted memories of the stressful experience

2. Repeated, disturbing dreams related to the stressful experience

3. Suddenly feeling or acting as if the stressful experience were actually happening again - as if you were reliving it

4. Feeling very upset when something reminded you of the stressful experience

5. Having strong physical reactions when something reminded you of the stressful experience

- for example, heart pounding, trouble breathing, sweating

6. Avoiding memories, thoughts, or feelings related to the stressful experience

7. Avoiding external reminders of the stressful experience

- for example, people, places, conversations, activities, objects, or situations

8. Trouble remembering important parts of the stressful experience

9. Having strong negative beliefs about yourself, other people, or the world

- for example, “I am bad,” “There is something seriously wrong with me,” “No one can be trusted,” “The world is completely dangerous”.

10. Blaming yourself or someone else for the stressful experience or what happened after it

11. Having strong negative feelings such as fear, horror, anger, guilt, or shame

12. Loss of interest in activities that you used to enjoy

13. Feeling distant or cut off from other people

14. Trouble experiencing positive feelings

- for example, being unable to feel happiness or have loving feelings for people close to you