Do I Need Therapy?

Signs that therapy might help

Most people who take this quiz aren't in crisis — they're tired, stuck, or quietly carrying more than they let on. These are the patterns our therapists look for, and the areas the 10 questions cover.

• Your mood has shifted for weeks, not days

  Low, flat, irritable or anxious most days for two weeks or more.

• Sleep, appetite or energy have changed

  Waking at 3am, sleeping too much, or running on empty however much you rest.

• Worry has become constant

  Your mind races ahead, catastrophises, or you can't switch off.

• You're withdrawing from people

  Cancelling plans, avoiding messages, feeling apart from those closest to you.

• Work or study feels harder than it should

  Concentration slips, small tasks feel enormous, dread before the week starts.

• Coping habits are creeping up

  Drinking, scrolling, overworking or numbing out more than you'd like.

• Something from the past keeps resurfacing

  Memories, grief or a loss that still shapes how you feel today.

• You just feel 'off' and can't name why

  A valid reason on its own — you don't need a diagnosis to deserve support.

What you get at the end

1. 1

   Your wellbeing score, explained in plain English

   Not a label — a snapshot of where you are right now across mood, worry, energy and connection.

2. 2

   What the result actually means

   Written by BACP-accredited therapists, so the interpretation reflects how clinicians read these patterns, not a generic template.

3. 3

   Clear next steps you can take today

   Whether that's self-help tools, a conversation with your GP, or talking to a therapist — including doing nothing yet, if that's right for you.

This quiz is a reflection tool, not a clinical diagnosis. If you are in crisis or at risk of harm, please see our safety and crisis support page or call 999.

Frequently Asked Questions