Mental Health Self-Check:
Could Therapy Help?
Instructions:
Answer Yes or No to each question based on how you’ve been feeling over the past 2–4 weeks.
Scoring: Yes = 1 point, No = 0 points
Questions:
Do you often feel overwhelmed by stress or daily responsibilities?
Have you been feeling sad, down, or emotionally numb more days than not?
Do you struggle with anxiety, excessive worry, or racing thoughts?
Have you noticed changes in your sleep (too much, too little, or restless sleep)?
Do you find it difficult to control anger, irritability, or frustration?
Have you lost interest in activities you normally enjoy?
Do you often feel exhausted or low energy even when you rest?
Do you find yourself withdrawing from friends, family, or social activities?
Do you frequently feel self-critical, ashamed, or “not good enough”?
Are you experiencing relationship conflicts that feel difficult to resolve?
Do you have trouble concentrating, making decisions, or staying focused?
Do you feel stuck in the same patterns or problems despite trying to change?
Are past experiences or memories affecting your mood or reactions today?
Do you experience frequent physical symptoms related to stress (headaches, stomach issues, tension)?
Do you feel disconnected from yourself, others, or your sense of purpose?
Do you often cope with stress through unhealthy habits (overworking, substance use, overeating, etc.)?
Do you feel lonely even when you are around other people?
Do you struggle to regulate your emotions or feel emotionally overwhelmed?
Do you wish you had someone neutral and supportive to talk through things with?
Do your emotional struggles interfere with work, school, or relationships?
Your Score
0–4 points
You may be managing well right now. Therapy could still be helpful for personal growth, but it may not feel urgent.
5–9 points
You may be experiencing moderate stress or emotional strain. Speaking with a therapist could provide helpful tools and support.
10–14 points
Your responses suggest you may be dealing with significant emotional challenges. Therapy could be very beneficial in helping you navigate and improve these areas.
15–20 points
You may be experiencing substantial distress. Seeking support from a licensed mental health professional is strongly recommended.
⚠️ Important:
This quiz is not a diagnostic tool and cannot replace an evaluation by a licensed mental health professional. If you are experiencing thoughts of harming yourself or others, please seek immediate support or contact emergency services.