Find Your Ideal Therapist Quiz
Instructions: Answer each of these 10 question honestly.
Take note of how many 1s, 2s, 3s, 4s, or 5s you have, perhaps with a pen and paper.
At the end, your total score will help determine which therapy approach or therapist might suit you best.
1. How do you prefer to work through your challenges?
1️⃣ I like structured sessions with clear techniques.
2️⃣ I prefer open-ended conversations.
3️⃣ I like to focus on emotions and past experiences.
4️⃣ I want practical strategies I can use daily.
5️⃣ I need someone who incorporates mindfulness and body awareness.
2. How do you feel about exploring childhood experiences?
1️⃣ Not interested—I want to focus on the present.
2️⃣ Somewhat interested but not my main focus.
3️⃣ Very interested—my past impacts me a lot.
4️⃣ Only if it helps me solve current problems.
5️⃣ I want to explore how past trauma is stored in my body.
3. What kind of therapist-client dynamic do you prefer?
1️⃣ A directive, coach-like therapist.
2️⃣ A collaborative partner who guides me.
3️⃣ A compassionate listener who helps me process emotions.
4️⃣ Someone who challenges my thinking patterns.
5️⃣ A holistic healer who integrates mind and body.
4. What is your main therapy goal?
1️⃣ Develop coping skills and change behaviors.
2️⃣ Gain insight into myself.
3️⃣ Heal deep emotional wounds.
4️⃣ Rewire negative thought patterns.
5️⃣ Release trauma from my body and feel more connected.
5. Do you like homework or exercises between sessions?
1️⃣ Yes, I want concrete exercises.
2️⃣ Maybe, but I don’t want too much structure.
3️⃣ No, I prefer to process in sessions only.
4️⃣ Yes, I like cognitive challenges.
5️⃣ I prefer mindfulness or body-based exercises.
6. How do you deal with emotions?
1️⃣ I prefer logical approaches to manage them.
2️⃣ I want to understand them deeply.
3️⃣ I need help processing overwhelming emotions.
4️⃣ I want to change my thoughts to shift my emotions.
5️⃣ I want to connect with emotions through my body.
7. What best describes your struggles?
1️⃣ Anxiety, stress, or overthinking.
2️⃣ Feeling lost or wanting more self-awareness.
3️⃣ Deep emotional pain or unresolved trauma.
4️⃣ Negative thought patterns or self-doubt.
5️⃣ Feeling disconnected from my body or stuck in trauma.
8. What kind of therapy setting do you prefer?
1️⃣ A structured, goal-oriented approach.
2️⃣ A safe space to talk and explore freely.
3️⃣ Deep conversations about past experiences.
4️⃣ A thought-provoking, challenging approach.
5️⃣ A calming, holistic mind-body approach.
9. How do you feel about mindfulness or meditation in therapy?
1️⃣ Not my style—I prefer practical strategies.
2️⃣ Open to it, but it’s not my focus.
3️⃣ I might try it if it helps me process emotions.
4️⃣ I’d rather focus on logical approaches.
5️⃣ I love mindfulness and body-based healing.
10. How quickly do you want to see results?
1️⃣ As soon as possible, with clear strategies.
2️⃣ I’m okay with gradual self-discovery.
3️⃣ Healing takes time, and I’m patient.
4️⃣ I want to challenge my thinking and see change fast.
5️⃣ I prefer deep, long-term transformation at my own pace.
Scoring System:
✅ Mostly 1s → Cognitive Behavioral Therapy (CBT) or Behavioral Therapy
(Structured, skill-based, goal-oriented, helps with anxiety, overthinking, and problem-solving.)
This also includes: Visualizations (for goal-setting, relaxation, and mindset shifts).
✅ Mostly 2s → Person-Centered Therapy (PCT) or Positive Psychology
(Client-led, insight-focused, promotes self-growth, resilience, and personal meaning.)
This also includes: Existential Therapy (explores meaning, freedom, and life purpose).
✅ Mostly 3s → Psychodynamic Therapy or Gestalt Therapy
(Explores deep emotional wounds, past experiences, and personal awareness.)
This also includes: Creative Methods (Art, Music, Drama Therapy) (helps process deep emotions through non-verbal expression), Trauma-Informed Therapy (provides a safe space for exploring past trauma), and Existential Therapy (for those questioning meaning and purpose).
✅ Mostly 4s → Choice Theory or Neuro-Linguistic Programming (NLP)
(Challenging negative thought patterns, changing behavior through reframing and empowerment.)
This also includes: Visualizations (for shifting thoughts and reinforcing positive outcomes).
✅ Mostly 5s → Somatic Therapy or Polyvagal Theory
(Focuses on trauma healing, mind-body connection, and nervous system regulation.)
This also includes: Trauma-Informed Therapy (for those needing a safe, compassionate healing approach), Holistic Therapy (integrates emotional, physical, and spiritual well-being), and Creative Methods (for those who prefer body-based or expressive healing).