How Are You Really Doing? A Quick Self-Check for Young People

Insights Home›Youth Mental Health

Trauma, stress and burnout can look very similar from the inside, especially when you are young. This short, private self-check is not a diagnosis. It is simply a way to notice what has been going on for you lately, and whether it might help to talk to someone.

SW

Steve Wood

Trauma Specialist & Social Worker  ·  5 min quiz  ·  Heart Earth Alliance

Clinically Written

by Steve Wood
Trauma Specialist

Before you start

• This is a private self-reflection tool, not a clinical assessment or diagnosis
• There are no right or wrong answers — just answer as honestly as you can
• Your answers are not saved, sent, or seen by anyone
• It takes about 5 minutes to complete

School, study, friendships, family, social media, part-time work, big feelings about the future. There is a lot going on for young people right now, and it is genuinely hard to know sometimes whether what you are feeling is normal stress, something closer to burnout, or something deeper connected to a difficult experience.

This quick self-check is designed to help you notice patterns in how you have been feeling and functioning over the past few weeks. It will not tell you what is "wrong" with you, because nothing has to be wrong for it to be worth talking to someone. It can simply be a starting point.

Struggling to concentrate, feeling flat, or wanting to hide away from everything are common signs that your nervous system needs support, not more pressure.

The Self-Check

For each question, choose the answer that feels most true for how things have been over the last two to three weeks.

This tool is for reflection only and does not diagnose trauma, stress, or burnout. If you ever feel unsafe or unable to cope, please scroll down to the support section below, or reach out to Kids Helpline on 1800 55 1800 any time.

0 of 8 answered

Question 1

I feel tired or drained, even after sleeping or resting.

Never Sometimes Often Almost always

Question 2

It is hard for me to concentrate on school, study, or things I usually enjoy.

Never Sometimes Often Almost always

Question 3

I feel on edge, easily startled, or like something bad is about to happen, even when things seem fine.

Never Sometimes Often Almost always

Question 4

I pull away from friends, family, or things I used to care about.

Never Sometimes Often Almost always

Question 5

My mood feels bigger than the situation — small things set off frustration, tears, or anger.

Never Sometimes Often Almost always

Question 6

My sleep has changed — trouble falling asleep, waking often, or sleeping much more or less than usual.

Never Sometimes Often Almost always

Question 7

I notice physical symptoms like headaches, stomach aches, or tension, without a clear medical reason.

Never Sometimes Often Almost always

Question 8

I feel disconnected from myself or my surroundings, like I am just going through the motions.

Never Sometimes Often Almost always

See My Results

Answer all 8 questions to see your results

Lower signs right now

Things seem relatively steady for you at the moment

Based on what you shared, you are not showing strong signs of trauma, chronic stress, or burnout right now. That is genuinely good to notice. It does not mean everything is perfect, and it is still completely okay to check in with someone if something is on your mind.

Keep paying attention to how you are doing. Feelings and circumstances change, and it is always okay to revisit this or reach out for support, even when things seem okay on the surface.

Moderate signs

It sounds like you have had a lot on your plate lately

Your answers suggest you may be carrying more stress, tension, or emotional load than usual. This could be connected to school, relationships, family, or something more specific that happened. None of this means something is wrong with you. It means your nervous system is working hard, and it might be time for some extra support.

Talking to a trauma informed therapist, a trusted adult, or your GP can help you understand what is going on and find some relief. You do not have to wait until things feel unbearable to reach out.

Higher signs

What you are going through sounds heavy right now

Your answers suggest you may be dealing with a significant amount of stress, and possibly signs connected to trauma or burnout. This is genuinely hard, and it is not something you should have to manage on your own.

Please consider talking to a trusted adult, a school counsellor, your GP, or a trauma specialist soon. Support is available, and reaching out is a sign of strength, not weakness. You deserve to feel better than this.

Book a Free Discovery Call Retake the self-check

If you are feeling unsafe or in crisis right now Kids Helpline: 1800 55 1800 (free, 24/7, for ages 5–25)  |  Lifeline: 13 11 14  |  In an emergency, call 000

Why Trauma, Stress and Burnout Can Feel So Similar

These three things overlap a lot, which is part of why they are so confusing to make sense of on your own.

Stress

Stress is your body's normal response to pressure or demand. In small doses, it is manageable and can even be motivating. It becomes a problem when it is constant, with no real chance to recover in between.

Burnout

Burnout is what happens when stress goes on too long without enough rest or support. It shows up as exhaustion, feeling detached or cynical about things you used to care about, and a sense that nothing you do makes much difference.

Trauma

Trauma is what happens when an experience overwhelms your ability to cope in the moment, and your nervous system gets stuck in a state of alertness or shutdown. It can come from a single event or from ongoing difficult experiences.

Steve's perspective

You do not need to correctly label what you are feeling before it is worth talking about. Whether it turns out to be stress, burnout, trauma, or a mix of everything, a good trauma informed therapist will help you make sense of it at your own pace.

Burnout does not always look dramatic. Sometimes it is quietly putting your head down and pushing through, long after you needed a break.

What to Do With Your Results

• Talk to someone you trust about how you have been feeling, even if you are not sure how to explain it
• Consider speaking with your school counsellor, a GP, or a trauma specialist
• Remember this quiz is a starting point, not a label or a diagnosis
• If you are supporting a young person who has taken this quiz, approach the conversation with curiosity rather than pressure

If you would like to talk to someone, Steve Wood at Heart Earth Alliance offers a free, no-pressure discovery call for young people and their families in Northern NSW, the Southern Gold Coast, and online across Australia.

---

This self-check is for informational and reflective purposes only. It is not a diagnostic tool and does not replace professional mental health advice. If you or someone you know is in crisis, please contact Kids Helpline on 1800 55 1800 or Lifeline on 13 11 14.

SW

Steve Wood

Trauma Specialist, Therapist & Social Worker

Steve Wood has over 20 years of experience providing trauma therapy and trauma informed care to young people and adults in Northern NSW, the Southern Gold Coast, and online across Australia. He is a registered social worker and accepts clients with a mental health care plan for Medicare-rebated sessions through Heart Earth Alliance.

Want to talk it through with someone?

Steve offers a free, no-pressure discovery call for young people and families in Northern NSW, the Southern Gold Coast, and online.

Book a Free Discovery Call View All Services

Related articles

• Young People and Trauma: What Parents Need to KnowYouth Mental Health
• Understanding Trauma: What It Really Is and How Healing BeginsTrauma & Healing
• Stress vs Anxiety: What Is the Difference?Anxiety
• How Trauma Affects Our RelationshipsRelationships

Topics

Self-Check Youth Trauma Burnout Stress Trauma Informed Care Medicare Rebate Northern NSW Gold Coast

Whatever your results, you do not have to figure it out alone.

Steve provides trauma informed care and trauma therapy for young people in Northern NSW, the Southern Gold Coast, and online across Australia. Medicare rebates may apply.

Book a Free Discovery Call