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Free self-check

Is it time for therapy? A 10-question check-in

There is no line you have to cross before therapy is allowed. You don't have to be in crisis, and you don't have to have tried everything else first. Still, it can help to see your own answers in front of you.

Answer for the last few weeks. Your answers stay in your browser. At the end you can ask for Rubina's free Is It Time workbook by email, if you'd like it.

Question 1

1.I feel overwhelmed more days than not.

Question 2

2.I keep my real feelings to myself so I don't burden anyone.

Question 3

3.The same argument or pattern keeps repeating in my relationships.

Question 4

4.My sleep, appetite or energy has changed and hasn't come back.

Question 5

5.I worry about what people will think before almost every decision.

Question 6

6.Something from my past still affects how I react today.

Question 7

7.I have lost interest in things that used to matter to me.

Question 8

8.I have been through a loss or change I haven't really processed.

Question 9

9.I use food, alcohol, scrolling or work to avoid how I feel.

Question 10

10.I have thought, more than once, that I should talk to someone.

Questions people ask

How do I know if I need therapy?

If something has been weighing on you for weeks, affecting your sleep, relationships or work, or you keep thinking you should talk to someone, that is reason enough. You don't need a diagnosis to begin.

Is this quiz a mental health screening?

No. It is a reflection tool, not a clinical screening or diagnosis. Only a conversation with a licensed professional can assess what you are going through.

What happens in a first therapy session?

Mostly listening. Rubina asks what brought you in, what you have tried and what you would like to be different. You can speak in English, Urdu, Hindi or Punjabi.

How much does therapy cost?

Individual sessions are $125 and the initial consultation is $150. The practice is private pay and does not bill insurance. See the fees page for details.

Written by Rubina K. Singh, LCSW, CASAC-2. In a crisis, call or text 988 or call 911.