Self-Reflection Tool
PTSD Recovery Load Quiz
This short quiz helps you understand how hard your nervous system is working after ongoing stress, conflict, or trauma. It is not a diagnosis and does not replace a therapist, doctor, or emergency support. Use it as a snapshot to guide your next steps in recovery.
- Answer based on the last 30 days, not your entire life.
- Be honest, even if the answers feel uncomfortable.
- At the end, you’ll see a Recovery Load Score (0–10) with green / yellow / red guidance.
In the last 30 days, how often have you…
Choose the option that feels most accurate. There are no “right” or “wrong” answers.
1. Felt “on edge,” jumpy, or like you’re constantly bracing for impact?
2. Replayed upsetting conversations or conflict scenes in your mind over and over?
3. Avoided people, places, or activities because they remind you of a person or situation?
4. Felt numb, disconnected, or like you’re watching your own life from the outside?
5. Blamed yourself for things that logically weren’t your fault (or minimized what you went through)?
6. Had physical stress reactions (heart racing, tight chest, shaking, stomach issues) when reminded of the person or situation?
7. Felt like you’re “walking on eggshells,” even when the other person isn’t physically present anymore?
What Would You Like to Do Next?
Recovery isn’t about being “strong enough” to tolerate abuse or chaos. It’s about rebuilding safety inside your body, your mind, and your daily life — step by step.