Quiz: Which Therapy Modality is Right for You?

Trying to figure out which type of therapy best suits your needs? Answer the following questions, keep track of your answers, and check your results at the end!

1. What’s your biggest struggle right now?

A) Negative thoughts and overthinking

B) Intense emotions and impulsivity

C) Feeling stuck in past trauma

D) Low self-esteem or feeling lost in life

E) Relationship struggles or past experiences affecting my present

2. What kind of support are you looking for?

A) A structured approach with clear strategies

B) Tools to manage emotional ups and downs

C) A way to process difficult memories or trauma

D) A compassionate, open space for self-exploration

E) Deep emotional insight into patterns in my life

3. How do you feel about homework or exercises between sessions?

A) I love practical exercises and structured activities

B) It’s okay as long as it helps me regulate my emotions

C) If it helps me process trauma, I’m open to it

D) I prefer free-flowing conversations over assignments

E) I’d rather focus on long-term self-reflection

4. How do you usually deal with stress?

A) I analyze the situation and try to problem-solve

B) I get overwhelmed by emotions and struggle to stay calm

C) I push it down but feel like past experiences are affecting me

D) I reflect deeply but sometimes feel stuck

E) I notice patterns in my stress but don’t always know how to change them

5. Do you prefer a therapist who:

A) Helps you identify and change negative thoughts?

B) Teaches you specific skills for handling emotions?

C) Guides you in processing past trauma?

D) Supports your self-growth and personal exploration?

E) Helps you uncover unconscious patterns from your past?

6. What’s your ideal therapy style?

A) Short-term, goal-focused, and results-driven

B) A balance of structure and emotional support

C) Trauma-informed and focused on healing deep wounds

D) Open-ended, with a focus on self-discovery

E) Insight-driven and deeply introspective

Results: What Therapy Modality Might Be Best for You?

🔵 Mostly A’s – Cognitive Behavioral Therapy (CBT)CBT focuses on identifying negative thought patterns and changing them to improve emotional well-being. If you like structured sessions with practical strategies and action steps, this could be a great fit!

🟢 Mostly B’s – Dialectical Behavior Therapy (DBT)If you struggle with emotional regulation, DBT can help by teaching skills like mindfulness, distress tolerance, and healthy communication. It’s great for those dealing with intense emotions and looking for balance.

🟠 Mostly C’s – Eye Movement Desensitization and Reprocessing (EMDR)EMDR is ideal for processing trauma, PTSD, and distressing memories. If you feel like past experiences are holding you back, this therapy could help you move forward.

🟡 Mostly D’s – Humanistic (Person-Centered) TherapyYou thrive in a supportive, open-ended environment where you can explore your emotions and self-identity. This approach emphasizes personal growth and self-acceptance.

🔴 Mostly E’s – Psychodynamic Therapy If you want to dig deep into past experiences and unconscious patterns that influence your present, psychodynamic therapy is a great option. It’s perfect for those seeking insight and emotional depth.

What’s Next?

Your results can give you an idea of what type of therapy might be the best fit for you—but remember, therapy is a personal journey! You might find that a mix of approaches works best. The most important thing is finding a therapist who makes you feel comfortable and supported.

Would you like help finding a therapist? Reach out—we’re here to help! 💙