Is it Complex Trauma Quiz

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statement from each

Rate each statement from 0–40 Never1 Rarely2 Sometimes3 Often4 Almost Always

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Is It Complex Trauma?

Instructions:
There are no right or wrong answers. Answer based on how you’ve felt for most of your life, especially since childhood or over many years in adulthood.

Emotional & Self-Worth

1. I often feel like I am “too much” or “not enough,” no matter what I do.
2. I feel shame about who I am, not just about things I’ve done.
3. When someone is upset with me, I automatically assume it’s my fault.
4. I struggle to know what I actually feel; I just feel “numb” or overwhelmed.
5. I have a harsh inner critic that constantly calls me names or puts me down.
6. I feel responsible for other people’s emotions and try to “fix” them.
7. I feel guilty when I rest, say no, or do things just for myself.

Body & Nervous System

8. My body feels on edge a lot of the time (tight chest, stomach knots, clenched jaw, racing heart).
9. I swing between feeling highly anxious/activated and completely shut down or exhausted.
10. I have trouble sleeping because my mind won’t stop or my body won’t relax.
11. I get triggered by small things that seem “minor,” but my reaction feels huge.
12. When I feel stressed, I disconnect from my body (like I’m watching myself from outside).

Childhood & Family Patterns

13. Growing up, I felt emotionally unsafe, unseen, or like I had to walk on eggshells.
14. I took on adult responsibilities too early (emotionally, practically, or financially).
15. I felt like the “problem child,” scapegoat, or family secret-keeper.
16. My caregivers were inconsistent: sometimes loving, sometimes scary, absent, or unpredictable.
17. I learned to keep quiet, stay small, or be “good” to avoid conflict, anger, or punishment.

Relationships & Attachment

18. I am drawn to people who are unavailable, controlling, critical, or unpredictable.
19. I stay too long in unhealthy relationships because leaving feels terrifying or wrong.
20. I fear abandonment so much that I over-function, please, or fawn to keep people close.
21. Close relationships feel confusing: I want connection but also feel afraid or mistrustful.
22. I minimize or explain away hurtful behavior from others (“It wasn’t that bad,” “They had a hard childhood”).
23. I struggle to set boundaries, or when I do, I feel intense guilt or panic.

Identity, Beliefs & Coping

24. I don’t have a strong sense of who I am outside of what others need me to be.
25. I often question my reality (“Did that really happen like I remember?” “Maybe I’m overreacting”).
26. I feel defective, broken, or fundamentally different from other people.
27. I use food, work, sex, substances, screen time, or caretaking to cope with emotions.
28. I have recurring patterns where the same kind of painful situation keeps happening in my life.
29. When something good happens, I feel suspicious, anxious, or like it won’t last.
30. I sometimes feel stuck in survival mode, like life is about getting through the day, not really living.

Rate your Score:

Rate 0–4 for each item, then add the total.

• 0–30: You may have some stress or painful experiences, but this doesn’t strongly point to complex trauma patterns by itself.
• 31–60: There are signs of ongoing emotional impact and possible relational/attachment wounding to explore.
• 61–90: Strong indication of long-term, repeated emotional injury consistent with complex trauma patterns.
• 91–120: Very strong indication of deep, chronic wounding. Extra gentleness, support, and trauma-informed care are important.