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
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1. Repeated, disturbing, and unwanted memories of the stressful experience
2. Repeated, disturbing dreams related to the stressful experience
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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
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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
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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
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- for example, heart pounding, trouble breathing, sweating
5. Having strong physical reactions when something reminded you of the stressful experience
6. Avoiding memories, thoughts, or feelings related to the stressful experience
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6. Avoiding memories, thoughts, or feelings related to the stressful experience
7. Avoiding external reminders of the stressful experience
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- for example, people, places, conversations, activities, objects, or situations
7. Avoiding external reminders of the stressful experience
8. Trouble remembering important parts of the stressful experience
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8. Trouble remembering important parts of the stressful experience
9. Having strong negative beliefs about yourself, other people, or the world
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- for example, “I am bad,” “There is something seriously wrong with me,” “No one can be trusted,” “The world is completely dangerous”.
9. Having strong negative beliefs about yourself, other people, or the world
10. Blaming yourself or someone else for the stressful experience or what happened after it
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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
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11. Having strong negative feelings such as fear, horror, anger, guilt, or shame
12. Loss of interest in activities that you used to enjoy
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12. Loss of interest in activities that you used to enjoy
13. Feeling distant or cut off from other people
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13. Feeling distant or cut off from other people
14. Trouble experiencing positive feelings
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- for example, being unable to feel happiness or have loving feelings for people close to you
14. Trouble experiencing positive feelings
15. Irritable behaviour, angry outbursts, or acting aggressively
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15. Irritable behaviour, angry outbursts, or acting aggressively
16. Taking too many risks or doing things that could cause you harm
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16. Taking too many risks or doing things that could cause you harm
17. Being “superalert” or watchful or on guard
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17. Being “superalert” or watchful or on guard
18. Feeling jumpy or easily startled
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18. Feeling jumpy or easily startled
19. Having difficulty concentrating
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19. Having difficulty concentrating
20. Trouble falling or staying asleep
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20. Trouble falling or staying asleep
