Do I Need Therapy? Take Our Quiz!

Published April 3, 2024 by Zencare Team

Feeling lost due to stress, anxiety, or strained relationships is common in today’s fast-paced world. If you’re wondering, "Do I need therapy?"—you're not alone. Therapy isn’t just for severe mental health disorders; it can benefit anyone looking to improve their quality of life, manage relationship issues, or cope with chronic stress.

Take Zencare’s quiz to reflect on your feelings and see if therapy might be right for you, offering insights into your mental well-being.

How to Find the Right Therapist: Steps to Take

If you’ve decided that therapy might be the right step for you, the next big challenge is finding a therapist who’s a good fit for your needs. This process can seem overwhelming, but with some guidance, you can feel more confident about your search. Let’s break it down into simple, actionable steps:

1. Consider Your Needs

Before you start your search, take a moment to reflect on what you’re hoping to get out of therapy. This is a crucial first step that can help you find the therapist best suited to you. Ask yourself:

Do you have a specific mental health condition that requires professional support, like post-traumatic stress disorder (PTSD), anxiety disorders, or depression? Some therapists specialize in treating specific mental health disorders and have the training and experience to address these challenges.
Are you seeking help for something more general, such as personal growth or improving your overall emotional well-being? Therapy isn’t only for those dealing with major mental health issues. Many people seek out therapy to enhance their communication skills, better understand their emotions, or make positive changes in their relationships. Check out our blog post How to Set Therapy Goals to learn more!
Are there life challenges that are prompting you to seek help? Big transitions like moving to a new city, getting married, or becoming a parent can bring about stress or anxiety. Or, perhaps you’re dealing with relationship issues, family troubles, or professional life stress. Whatever the case, identifying your specific needs will make it easier to find a therapist who is the best match for you.

Therapists often specialize in various areas of care. Some focus on treating trauma, while others might concentrate on cognitive behavioral therapy (CBT) for anxiety or depression. Still, others may specialize in couples therapy or family therapy, which can help you navigate challenges within personal relationships. You’ll also want to think about whether you're more interested in short-term, goal-oriented therapy, or longer-term therapy focused on deep exploration of past experiences (psychodynamic therapy or talk therapy).

2. Think About Practicalities

Once you’ve considered your therapeutic goals, it’s time to get practical. Think about the logistics that matter to you:

Insurance Coverage and Cost: For many people, finding a therapist who accepts their health insurance is essential. Therapy can be costly, and navigating out-of-pocket costs can feel like a barrier. Fortunately, most therapists are upfront about their rates and whether they accept insurance, so make this a priority in your search. If you have specific financial constraints, don’t be afraid to ask about sliding-scale fees.

Location and Accessibility: Some people prefer seeing a therapist in person, while others enjoy the flexibility of online therapy. Both options have their pros and cons. In-person therapy offers the chance to connect with your therapist face-to-face, which some people find more comfortable. On the other hand, online therapy can be more convenient, especially if you have a busy schedule or live in a remote area where in-person services are limited.

If you go for in-person therapy, consider how far you're willing to travel. You may want to look for someone close to home or work to make sessions easier to fit into your daily routine. With online therapy, location isn't as much of a factor, and you can select from a broader range of licensed therapists, even those in other areas of your state.

Therapist’s Identity and Background: Consider whether aspects of your therapist’s identity are important to you. Do you feel more comfortable with a therapist who shares your cultural background, gender, or sexual orientation? For example, some people prefer to work with a therapist who shares their religious beliefs or understands unique cultural perspectives. Others may look for a therapist who specializes in supporting LGBTQ+ individuals, women, or people of color.

Ultimately, therapy works best when you feel safe and supported, so these factors can be key to ensuring that you're able to fully engage in the process. Check out our blog post How to Find the Right Therapist for You to learn more!

3. Schedule Consultations

Many therapists offer free 15- to 20-minute consultations, which give you a chance to see if they’re a good match for you. Think of this as a “get-to-know-you” session — an opportunity to ask questions and gauge whether the therapist’s style and approach align with your goals.

During these consultations, consider asking:

What is your approach to therapy? You’ll want to understand how they practice therapy and whether they specialize in areas relevant to your needs. For example, do they focus on cognitive-behavioral therapy (CBT) for managing anxiety or psychodynamic therapy for exploring past trauma?
How do you handle challenges in therapy? Sometimes, therapy can be uncomfortable or bring up difficult emotions. Ask the therapist how they approach these moments and support clients through challenging times.
What can I expect in our sessions? It’s helpful to understand what therapy might look like for you. Some therapists use structured exercises and homework, while others focus more on open-ended conversation. Make sure their approach feels comfortable and aligned with what you're looking for.
Do you have experience working with clients like me? It’s important to know if the therapist has treated clients with similar backgrounds or issues. For example, if you're seeking help for relationship troubles, you’ll want a therapist who has experience with couples or family dynamics.

Remember, this consultation is also a chance for the therapist to get to know you. Be open about what you're looking for, your concerns, and any hesitations you may have about starting therapy. Check out our blog post What To Expect on Your Initial Phone Consult With a Therapist to learn more!

4. Trust Your Instincts

After you’ve had a consultation or two, take a moment to reflect. How did the therapist make you feel? Did you feel comfortable speaking openly? Did they listen actively and ask thoughtful questions? The therapeutic relationship is one of the most important factors in successful therapy. You should feel respected, understood, and supported by your therapist.

If a therapist doesn't feel like the right fit, don’t hesitate to move on. Therapy is a personal journey, and finding the right therapist can take some time. But once you find someone who clicks with you, the effort will be well worth it. Check out our blog post You've had your first therapy appointment. Now what? to learn more!

5. Start Your Search With Zencare

Looking for a therapist doesn't have to be overwhelming. At Zencare, we’ve made the process as simple as possible. You can search for therapists who are licensed in your state, filter by criteria like health insurance, therapy style, and specialties, and even watch introductory videos to get a better sense of the therapist’s personality and approach.

Once you find therapists you’re interested in, you can favorite them and set up free 15-minute consultations. This gives you the chance to ask questions, learn more about their therapy style, and decide whether they’re the right fit for you. Visit Zencare to start your search today.

Deciding to pursue therapy is a powerful choice in taking care of your mental health. Whether you're facing a tough time, dealing with past trauma, or simply wanting to improve your quality of life, therapy offers support, guidance, and a safe space for growth. Taking Zencare’s brief quiz is a great first step in determining whether therapy might be right for you. From there, finding a licensed therapist who aligns with your goals will help you take the next step on your mental health journey.

Don't hesitate to seek professional help. Your mental health is just as important as your physical health, and you deserve to feel your best.

Additional Resources on Starting Therapy

Is therapy going to help me feel better?

What type of therapy do I need?

How do I afford therapy?

What is a free therapy consultation like?

Crisis Resources

National Sexual Assault Hotline — (800) 656-4673
National Domestic Violence Hotline — (800) 799-7233
National Suicide and Crisis Lifeline 988 — Chat online
National Suicide and Crisis Lifeline (options for deaf and hard of hearing) — For TTY Users: Use your preferred relay service or dial 711 then 988 — Chat online
Childhelp National Child Abuse Hotline — (800) 422-4453
Crisis Text Line — Text HOME to 741741

Do You Need to See A Therapist? Take Our Quiz To Know