Emotional Trauma Test

1. I struggle to trust reassurance from people close to me when I feel triggered.

2. In public, I stay alert to other people's movements, tone, or facial expressions.

3. I get angry more quickly than I want to during close interactions.

4. I avoid intimacy or closeness because it can bring up uncomfortable feelings.

5. I avoid wearing headphones or anything that reduces my awareness of my surroundings.

6. I keep my distance from strangers to feel safer.

7. I have difficulty letting go of feeling wronged, even after it has been addressed.

8. I become tense or suspicious when someone close to me is being kind or supportive.

9. I notice my body staying tense (jaw, shoulders, stomach) even when nothing is happening.

10. I sometimes push people away because closeness feels emotionally risky.

11. I feel on edge around conflict, even mild conflict.

12. I avoid certain sounds, smells, or songs because they bring back strong feelings.

13. I keep checking locks, windows, or security measures more than seems necessary.

14. When I feel criticized, I either shut down or lash out.

15. If I hear footsteps, voices, or movement nearby, my attention snaps to it right away.

16. I keep emotional distance in relationships to protect myself from getting hurt.

17. When plans change or someone is late, I feel strongly unsettled or upset.

18. I avoid bringing up issues because I worry I will get too upset or reactive.

19. I feel like I am just going through the motions rather than truly living my life.

20. I avoid certain routines (like driving a route or going to a neighborhood) because of what they remind me of.

21. I feel a sudden rush of anxiety when someone close to me pulls away or becomes quiet.

22. I find it hard to fall asleep because I feel I need to stay alert.

23. Certain tones of voice (e.g., sharp, loud, sarcastic) trigger a strong emotional response in me.

24. I feel emotionally numb, like I cannot access my feelings.

25. I use food, alcohol, substances, or screens to numb out or avoid feelings.

26. I feel on guard even in places where most people seem relaxed.

27. I feel safer only when I have a plan for what to do if something goes wrong.

28. I try not to remember important parts of a painful experience.

29. I feel safer when I can sit where I can see the door or most of the room.

30. I can feel intensely sad or hopeless after minor relationship setbacks.

31. I can go from feeling okay to feeling overwhelmed in a matter of minutes during relationship stress.

32. I avoid people who bring up memories of something difficult I went through.

33. I avoid situations where I might feel vulnerable (for example, sharing, asking for help, or being seen).

34. I feel the need to monitor what others might do, even with people I trust.

35. Sudden noises (like a door slamming or a siren) make me jump or tense up.

36. I avoid talking about my feelings because it feels unsafe or overwhelming.

37. I find myself replaying relationship conflicts in my mind long after they happen.

38. I keep myself very busy so I do not have time to feel or reflect.

39. When I feel strong emotions, I go numb instead of feeling them fully.

40. I avoid places that remind me of a stressful or overwhelming experience.

41. It is hard for me to feel joy, interest, or excitement, even about things I used to like.

42. I avoid conversations about my past because it feels safer not to go there.

43. I avoid activities I once enjoyed because they bring up memories or emotions.

44. After an argument, it takes me a long time to calm down.

45. I feel emotionally “flat,” with little ability to feel either highs or lows.

46. I feel detached from my surroundings, as if I am on autopilot.

47. My mood depends heavily on how my closest relationships are going that day.

48. I feel a strong urge to defend myself even when the situation is not a real threat.

49. When someone close to me seems upset, I assume I've done something wrong.

50. I feel uneasy in crowds because I can't keep track of everyone around me.

51. I scan rooms for exits, threats, or who is nearby.

52. I get a surge of adrenaline or panic when something unexpected happens.

53. I avoid making plans or committing to things because it feels easier to stay uninvested.

54. I keep reminders of certain events out of sight (for example, photos, objects, messages) to avoid feeling distressed.

55. I withdraw from others when I feel emotionally triggered or overwhelmed.

56. I feel uneasy when I can't see what is happening behind me.

57. I have difficulty feeling truly safe, even at home.

58. I feel emotionally unsafe when someone close to me is disappointed in me.

59. I have trouble fully relaxing because I'm waiting for something to go wrong.

60. When someone sets a boundary with me, I feel unusually hurt or panicked.

61. I become irritable or snappy with loved ones even when I don't intend to.

62. I try not to think about certain past events because it feels too upsetting.

63. I change the subject or disengage when someone brings up topics that feel too close to home.

64. I keep my thoughts and feelings to myself to avoid being affected by others’ reactions.

65. When memories come up, I push them away or distract myself immediately.

66. I startle easily compared to other people I know.

67. I feel emotionally numb or disconnected during relationship tension.

68. I steer clear of movies, shows, or news that might trigger difficult memories.

69. I feel the need to watch for small signs that someone might become angry or unsafe.

70. I feel distant or cut off from other people, even when I am with them.

71. Small disagreements with people close to me quickly turn into big emotional reactions for me.

72. I shut down emotionally during conflict or tense situations.

73. I read neutral messages (texts, facial expressions) as negative or rejecting.