Do I Need Therapy?

Take this quiz to see if therapy might be right for you.

Ever feel like something’s off, mentally or emotionally, but you’re not sure what? Or maybe you know exactly what’s wrong, but you’re not sure how to fix it. Therapy can help you sort through your confusion and painful emotions.

Answer these quick and confidential questions about your mental well-being and concerns, and we’ll carefully evaluate whether or not therapy could be helpful for you.

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Questions Overview

1. Would you say that you generally have more good days than bad days?
  1. No, I feel like I have almost all bad days.
  2. I feel like I mostly have bad days.
  3. I think I have about the same number of good and bad days.
  4. I have mostly good days, or all good days.
2. Is it easy for you to lift or improve a bad or depressed mood?
  1. No, it feels impossible to shake off a bad mood.
  2. I can sometimes shake off a bad mood, but not often.
  3. I can often shake off a bad mood, but not always.
  4. I can easily improve my mood, or I don't often have to.
3. Is there someone you could talk to about your mental health right now?
  1. No, I don't have anyone I could have that kind of talk with.
  2. There are maybe 1 or 2 people I could talk to, but I'd feel uncomfortable.
  3. There are some people I could comfortably talk to about my mental health.
  4. There are plenty of people I could happily talk to about my mental health.
4. Do you feel like you belong to a community of any kind?
  1. No, I feel isolated.
  2. Maybe, but I still feel fairly isolated.
  3. I am a part of a community, but I want more from it.
  4. Yes, I have a strong community, or multiple communities.
5. How would you describe your focus and attention span?
  1. I often or always have trouble focusing on a single task.
  2. I often get so focused on a task that I lose track of time.
  3. Sometimes it's easy to focus, sometimes it's not.
  4. I can easily focus and keep track of time.
6. Are you often anxious or nervous?
  1. Yes, I'm almost always anxious or nervous.
  2. I'm often anxious or nervous, but not always.
  3. I'm frequently anxious or nervous, but mostly not.
  4. I'm never or rarely anxious or nervous.
7. Do you feel like it's hard to maintain close relationships?
  1. Yes, it sometimes feels impossible to keep close relationships going.
  2. Yes, it often feels difficult to keep up with my close relationships.
  3. It sometimes feels difficult, but not often.
  4. I don't really have trouble maintaining my relationships.
8. Do you struggle with chronic physical ailments, like illness or disability?
  1. Yes, I struggle with multiple physical ailments.
  2. I struggle with 1 or 2 chronic ailments.
  3. I sometimes struggle with significant physical ailments.
  4. I don't struggle with any significant physical ailments.
9. Do you feel as though your life is stable and predictable?
  1. No, my life never feels stable or predictable.
  2. No, my life often feels unstable and predictable, but not always.
  3. My life feels stable and predictable, but not in ways I like.
  4. My life feels stable, and I enjoy it.
10. Have you noticed any recent changes in your sleep schedule, diet, or overall health?
  1. Yes, I've noticed severe and negative changes to my lifestyle.
  2. Yes, I've noticed some negative changes to my lifestyle.
  3. I sometimes have minor changes, but not often.
  4. I haven't noticed any significant changes.
11. Do you often struggle with intense feelings of guilt?
  1. Yes, I often feel guilty for small things.
  2. Yes, I often feel guilty, but I'm not sure whether or not I should.
  3. I sometimes feel guilty for small things.
  4. I rarely or never feel guilty for things I shouldn't.
12. How self-aware do you think you are?
  1. I'm way too self-aware, and almost always overanalyze myself.
  2. I'm very self-aware, and it often feels uncomfortable.
  3. I worry I may not be self-aware enough.
  4. I'm self-aware, and it doesn't feel uncomfortable.
13. Have you tried things other than therapy to improve your life?
  1. No. I'm not sure where to start, or I'm unable to.
  2. Yes. I've tried multiple things, but they haven't worked.
  3. Yes. I've tried some things, and they may have worked, but I'm not satisfied.
  4. No. I don't feel the need to improve my life.
14. Do you struggle with low self-esteem?
  1. Yes. I don't think highly of myself at all.
  2. Yes, I often feel hard on myself, or unworthy.
  3. I sometimes feel unworthy, but not usually.
  4. I don't think I struggle with low self-esteem.
15. Has it ever felt like things are harder for you, for any reason, than they are for other people?
  1. Yes. It feels like life in general is harder for me than it should be.
  2. Yes. It feels like I struggle with many things other people find easy.
  3. There are some things that feel like they should be easier.
  4. No, I never or rarely feel that way.

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A therapist can help you untangle stubborn mental knots or get to the bottom of why you feel and think the way you do. Understanding these core causes is crucial to finding a path to a happier and healthier self.

And even if you still have doubts, or don't think your problems are \"worthy\" of therapy, know that there are no qualifications or requirements for going to therapy! You don't have to be mentally or physically unwell to see a therapist. Many people go to therapy just to talk through their problems, big or small, and have someone with knowledge and resources listen and offer advice.

Check out some these resources to get you started:

Answering Your Questions about Therapy

If you’ve never seen a therapist, you probably have tons of questions, and that’s perfectly normal! Therapy can seem a little daunting at first, but there’s nothing daunting about it. It’s just one tool you can use to manage your mental and physical health. Let’s dive into some FAQs.

What if my problems aren’t big enough for therapy?
There’s no such thing as a problem that’s too small for therapy. Even if you “just” have trouble choosing between brands at the grocery store, or feel anxious waiting in lines, a therapist can help you figure out those feelings and come up with ways to manage. A therapist can simply be a listening ear for your concerns, complaints, or even victories. They’re there to listen and help!

What if I can’t afford therapy?
It’s true that therapy sometimes doesn’t fit into every budget, but there are ways to make it affordable, as well as alternative solutions. For one, double-check your insurance policy. If you don’t have insurance, ask a therapist if they have sliding payment scales for people with financial burdens, or even if they do (or know someone who does) pro-bono sessions. You could also inquire about therapists in training who are looking for experience, or community health centers which may offer discounted or free sessions. You have options!

What if I don’t like my therapist, or it doesn’t work?
Therapists are a little like jeans. Sometimes, you find a perfect fit without even trying. Other times, you may have to try a few on before you commit. That’s totally normal, and therapists expect and understand this. If you don’t feel comfortable with one therapist, or don’t feel like it’s working, consider trying a different one, or asking for a referral. Therapists don’t hold grudges, and they want you to get better, on your terms.

What’s the difference between a therapist and a psychologist? A therapist, or counselor, is someone who listens to your concerns and helps you better understand them, and comes up with practical solutions to apply to your life. A psychologist dives a little deeper, working to get to the problem of more serious conditions like chronic illnesses or debilitating experiences. Seeing a therapist is often the first step, and if your therapist thinks it’s appropriate, they may refer you to a psychologist.

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Medical Disclaimer

Any medically related content, whether User Content or otherwise found on the Service, is not intended to be medical advice or instructions for medical diagnosis or treatment, and no physician-patient or psychotherapist-patient relationship is, or is intended to be, created.

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