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Grief Check-In, Free 16-Question Self-Reflection

Grief has no timeline. A gentle 16-question self-reflection on yearning, avoidance, and identity since a loss. A self-reflection tool, not a clinical diagnosis.

16 שאלות2 min
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מהו Grief Check-In?

This check-in looks at grief through five domains drawn from the DSM-5-TR's criteria for Prolonged Grief Disorder: intense yearning or longing for the person who died, disruption to your sense of identity or role since the loss, avoidance of reminders, places, people, belongings, that bring the loss back too sharply, difficulty picturing or reengaging with a meaningful future, and emotional numbness or difficulty trusting others since the loss. It also asks how long it's been since the loss happened, because that context matters more than any single answer: the same intensity of yearning can be an entirely expected part of early mourning or, months and years later, a sign that grief has settled into a harder, more stuck pattern.

להמשיך לקרוא

There is no fixed timeline for grief, and it looks different for everyone depending on the relationship, the circumstances of the loss, and the person grieving. This check-in is not about telling you that you're grieving wrong or on the wrong schedule. It exists to help notice the difference between grief that continues to move and change, even while it still hurts, and grief that has become clinically stuck, what the DSM-5-TR calls Prolonged Grief Disorder. That distinction is specifically about duration and proportion, not about how much someone loved the person they lost: symptoms need to stay this intense for 12 months or more after the loss in adults (6 months for children and teens) and go well beyond what's expected for the situation before they're considered a clinical concern.

This check-in is a self-reflection tool, not a diagnostic instrument, and it does not replace an evaluation by a licensed professional. It's built on the DSM-5-TR's published diagnostic criteria for Prolonged Grief Disorder, not on any single proprietary questionnaire, and it does not attempt to diagnose you. If your results and your timeline both point toward a stuck pattern, a therapist experienced in grief, ideally one familiar with prolonged or complicated grief treatment specifically, is a reasonable next step. If your loss was more recent, ongoing support, from a friend, a support group, or a grief counselor, can still help even without any clinical concern.

מה תקבל

מה המבחן הזה חושף

See how strongly yearning and longing for the person you lost are still showing up, and how that compares with how long it's been since the loss.
Get a read on identity disruption — whether your sense of your own role, partner, parent, child, friend, has felt unsettled since the loss.
Understand your avoidance patterns — how much you steer around reminders, places, people, or belongings connected to the person who died.
Get a sense of whether picturing a meaningful future has started to feel possible again, or still feels out of reach.
See whether emotional numbness or difficulty trusting others has been part of your experience since the loss.
Walk away with a plain-language, timeline-aware summary — useful as a starting point for a conversation with a grief counselor or therapist if you want one.

  • No. This is a free, self-reflection tool, not a clinical diagnosis. It cannot tell you whether you have Prolonged Grief Disorder in a medical sense — only a licensed professional can make that kind of assessment, and that assessment depends heavily on how long it's been since the loss. What it can do is give you a plain-language snapshot of how grief is showing up for you right now.

  • No single timeline applies to everyone. Grief has no fixed schedule and looks different depending on the relationship, the circumstances of the loss, and the person grieving. This check-in asks about time since the loss specifically so your result can be read in context, not measured against a deadline.

  • Almost certainly not. The DSM-5-TR only considers grief a clinical concern when intense symptoms persist for 12 months or more in adults (6 months for children and teens). A high score shortly after a loss most likely reflects how fresh and enormous that loss still is, not a stuck pattern — this check-in is built so a recent loss cannot be scored as complicated grief.

  • No. There is no wrong way to grieve. This check-in exists to help notice when grief may have become clinically stuck, a real, recognized, and treatable pattern, never to judge how intensely or how long someone grieves. Grief this intense is not a character flaw and not a measure of how much you loved the person you lost.

  • Because the DSM-5-TR's own criteria for Prolonged Grief Disorder are built around duration, not intensity alone: symptoms need to persist for at least 12 months after the loss in adults (6 months for children and adolescents) before they indicate a clinical concern. Without that context, an intense but very recent grief reaction could be misread as a problem when it's actually an expected part of early mourning.

  • Start by treating your results as information, not a verdict. If it's been close to or beyond a year since the loss (six months for a child or teen) and the intensity hasn't shifted, a conversation with a therapist experienced in grief, ideally one familiar with prolonged or complicated grief treatment, is a strong next step. If your loss was more recent, ongoing support, a friend, a support group, a grief counselor, can still help even without any clinical concern.

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