Is the PC-PTSD-5 trauma test accurate?

The PC-PTSD-5 is a widely used, clinically validated trauma screening tool. It is a screening and self-reflection tool, not a diagnosis.

Is this trauma test safe to take?

Yes. This assessment is designed to be grounding-first. It does not ask you to describe the trauma, and it does not dig into memories. If any question feels overwhelming, you can stop at any time.

What should I do after the trauma test?

You'll be guided to a grounding technique first, and then to consider working with a trauma-informed professional. We do not recommend self-directed trauma processing without guidance.

✦ Gentle Trauma Self-Assessment

Trauma Self-Check

This is a gentle, grounding-first check-in. It will not ask you to describe what happened, and it will not dig into memories. It simply asks how often certain experiences have shown up in the past month. You can stop at any time.

6 questions 2 minutes Grounding-first 100% private

Before We Begin — A Gentle Note

Trauma can be tender. Before you take this short check-in, please read the following so you stay in control of your experience.

You can stop at any time. There is a "Pause & Exit" button on every question. Leaving does not mean failing — it means listening to your body.
This check-in is grounding-first. We won't ask you to describe your trauma. We won't walk you through memories. We only ask about patterns.
If a question brings up strong feelings — tightness, dizziness, panic, or the urge to dissociate — pause, breathe, and press your feet into the floor. You are here, now, and you are safe in this moment.
We will not offer trauma-processing techniques in this free tool. Healing from trauma is best done with a trained, trauma-informed guide — not alone.

Not Right Now

If you are in crisis or having thoughts of self-harm, please call Tele-MANAS 14416 (India, 24×7) or your local emergency number now.

Trauma Self-Check (PC-PTSD-5) Question 1 of 6

Grounding reminder: breathe slowly. Feel your feet on the floor. You are here, now.

In the past month, have you…

Loading…

🌿

—

0 / 5 PC-PTSD-5

Before anything else — Ground

Wherever you are right now, take 60 seconds to feel your feet on the floor, name three things you can see, and take three slow breaths. You have just done something brave. Let your body catch up.

What this result means: A trauma screening is not a diagnosis. It's a signal. If your answers suggest a trauma response, the most important next step is not a technique — it's a conversation with a trauma-informed professional. Healing is possible, and you deserve proper support.

Speak with a Guide

This is a screening tool, not a diagnosis. Your responses were processed locally in your browser.

✦ Grounding Practice (Not Trauma Processing)

Come Back to the Present: 5-4-3-2-1 Grounding

This is not a technique to "process" trauma — that work belongs with a trained guide. This is a simple, safe way to gently return to the present moment when your nervous system feels pulled into the past or the future.

Safety note: If at any point during this practice you feel overwhelmed, stop. Open your eyes. Stand up. Drink water. You are allowed to say "not now."

Name 5 things you can SEE

Look around slowly. Say them in your mind or out loud. A chair, a window, the colour of the wall, your own hand, a shadow.

Name 4 things you can FEEL

Your feet on the floor. The fabric of your shirt. The temperature of the air. The weight of your body in the chair.

Name 3 things you can HEAR

Nearby sounds and far sounds. A fan, traffic, your own breath. Let your ears do the work.

Name 2 things you can SMELL

Even subtle ones — coffee, soap, fresh air, your own skin. If you can't smell anything, name two smells you love.

Name 1 thing you can TASTE

Or one thing you're grateful for right now. Even small. "I'm here. I made it through this check-in."

Then — pause, and be kind to yourself

Drink water. Step outside if you can. Do something gentle. You don't have to do anything else today with what came up.

Book a Trauma-Informed Session Back to Check-In

Please read: This self-assessment is a screening and self-reflection tool, not a medical diagnosis. It does not replace evaluation by a qualified, trauma-informed mental-health professional. If your responses suggest a trauma response, we strongly encourage you to work with a trained guide. Self-directed trauma processing is not recommended.

In crisis or having thoughts of self-harm? Call Tele-MANAS 14416 (India, 24×7) or your local emergency number immediately.