Free Complex PTSD (CPTSD) Test
A compassionate self-check for common CPTSD patterns. This is not a diagnosis — just a supportive mirror to help you notice what your body and heart have been carrying.
If your answers stir big feelings, pause and breathe with a longer exhale (in for 4, out for 6–8). You can come back any time. If what you notice resonates deeply, consider exploring it with a trauma-informed therapist or coach.
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1) Do strong emotions arrive fast, without a clear memory attached?
2) When upset, do you feel younger inside — as if an earlier version of you is present?
3) Do small cues (tone, facial expression, delayed reply) trigger big shame or panic?
4) Do you scan for others’ reactions and read between the lines for danger?
5) Is it hard to relax because you’re bracing for criticism or conflict?
6) Do you replay conversations for hours to check if you upset someone?
7) When overwhelmed, do you go blank, lose words, or feel far away inside?
8) Do decisions feel impossible when you’re stressed, even simple ones?
9) Do you shut down or withdraw to avoid upsetting anyone?
10) Do you over-explain, over-apologize, or rush to smooth things over?
11) Is it hard to say “no,” even when you’re exhausted?
12) Do you feel responsible for other people’s moods?
13) Do you feel “not enough” even when evidence says you did fine?
14) After conflict, do you spiral into self-criticism or hopelessness?
15) Do compliments feel hard to take in or believe?
16) Do you feel a stomach drop, chest tightness, or throat closing during stress?
17) Do you notice fatigue spikes or brain fog after emotional stress?
18) Do you recover slowly after conflicts or perceived rejection?
CPTSD patterns are survival-shaped. High scores don’t mean something is wrong with you; they suggest your system has worked hard for a long time. With steady, small safety signals, the body can learn that now is different from then.