Do I Need Therapy? A 30-Question Quiz to Check In With Yourself
Do I Need Therapy?
A 30-Question Quiz to Check In With Yourself
You don’t have to wait for a crisis to ask for help. Therapy isn’t just for breakdowns—it’s for breakthroughs, too. But if you’ve been silently wondering, “Is therapy right for me?” or “Is what I’m feeling serious enough?”—this quiz is a compassionate place to begin.
As a therapist, I often meet people who have carried emotional pain, burnout, or disconnection for far too long, telling themselves it wasn’t "bad enough" to seek support. But here's the truth: you deserve care no matter where you are in your journey.
This quiz is not a diagnostic tool. It’s a self-check-in to reflect on your feelings and whether therapy might help you feel more supported, grounded, and connected.
Instructions:
Answer each question with “Yes,” “Sometimes,” or “No.” Be honest—there are no right or wrong answers here. Just insight.
Self-Check Quiz: 30 Questions
Do you often feel overwhelmed, anxious, or stuck in your thoughts?
Do you sometimes feel like you're “too much” or “not enough”?
Are you frequently emotionally, mentally, or physically tired, no matter how much you rest?
Have you experienced a recent life change that you're struggling to process?
Do you find it hard to talk openly about how you're feeling?
Have you gone through something painful that you haven’t fully talked about?
Do your emotions sometimes feel unpredictable or hard to manage?
Have you noticed sleep, appetite, motivation, or energy changes?
Do you ever feel numb, disconnected, or like you’re going through the motions?
Are relationships—romantic, family, or friendships—feeling strained or confusing right now?
Do you often second-guess your decisions or feel paralyzed by choices?
Have you been feeling more irritable, withdrawn, or sensitive lately?
Do you feel like you're carrying too much on your own?
Have you been through betrayal, infidelity, or trust issues that still affect you?
Do you often compare yourself to others and come up short?
Are you struggling with focus, motivation, and time management and responsibilities?
Do you ever feel like your brain works differently than everyone else’s (ADHD, neurodivergence, etc.)?
Do you use distractions (social media, food, alcohol, work, etc.) to avoid uncomfortable feelings?
Do you want to understand yourself better, even if nothing feels “wrong”?
Have you ever thought, “Maybe I should try therapy someday…”?
Do you feel emotionally drained by the end of the day—even if “nothing big” happened?
Have you felt disconnected from things that used to bring you joy or excitement?
Do you forget tasks, lose track of time, or feel disorganized more often than usual?
Are you struggling to focus on things, even when they’re important to you?
Have you been feeling numb, hopeless, or like you’re just going through the motions?
Do you feel guilty for resting or doing things just for you?
Are your energy levels so low that even small tasks feel like a huge effort?
Do you keep telling yourself, “I should be fine,” even when you know you're not?
Do you find it hard to slow down—even when your body and mind ask you to?
Have you been pushing yourself to keep functioning while wondering if you're falling apart?
Scoring:
Give yourself 2 points for every “Yes.”
1 point for every “Sometimes.”
0 points for every “No”
Total your score to see where you might fall:
0–15 points: You may not feel a strong pull toward therapy right now, and that’s okay. Life may feel manageable, but that doesn’t mean you can’t benefit from support or reflection. Therapy can still offer a space to deepen your understanding of yourself.
16–30 points: You’re likely carrying more than you realize. If stress, disconnection, or emotional exhaustion are becoming frequent visitors in your life, therapy could help you feel more supported and grounded.
31–60 points: You deserve support—now. You might run on empty, struggle silently, or feel emotionally overwhelmed. Therapy can offer a safe space to unpack what you’ve been holding and help you find relief, clarity, and healing.
So… Do I Need Therapy?
The question isn’t, “Do I need therapy?” so much as “Could therapy support me right now?” If you’re feeling stuck, disconnected, burned out, or overwhelmed—therapy isn’t a last resort. It’s an investment in your well-being.
Many people come to therapy to:
Work through stress, burnout, or emotional overload
Heal from relationship pain, infidelity, or trust issues
Manage ADHD, anxiety, or neurodivergent overwhelm
Improve communication and reconnect with themselves or their partner
Build healthier boundaries and self-compassion
Therapy is for anyone who wants to feel more aligned, supported, and like themselves.
🛋️ What Happens in Therapy?
Therapy isn’t about being “fixed” because you’re not broken. It’s about creating space to explore your story, struggles, and strengths without judgment.
In sessions, we might:
Gently explore your past experiences
Identify patterns and emotional triggers
Develop tools for managing stress, anxiety, or communication issues
Rebuild trust in yourself and your relationships
Learn how to treat yourself with more compassion
There’s no perfect way to do therapy. You need to show up as you are.
Is Therapy Right for You?
You don’t have to wait for support until you’re in crisis. If even a few of these questions resonated, therapy might be exactly what you need right now, not because you’re broken, but because you deserve care.
Whether you're grieving, burned out, or emotionally exhausted, And if you're ready, I’m here to help you on your journey and partner in the process.
Disclaimer:
This quiz is intended for informational and self-reflective purposes only and does not constitute a mental health diagnosis or professional evaluation. It is not a substitute for therapy, counseling, or medical advice. If you are experiencing significant emotional distress, mental health symptoms, or thoughts of self-harm, please seek help from a licensed mental health provider or contact a crisis resource in your area.
If you're in the U.S. and need immediate support, you can call or text the 988 Suicide & Crisis Lifeline at 988—available 24/7 and free of charge. Other resources here.
