Is Therapy Right for You?

Most people wait a long time before booking their first therapy session. Usually not because things are fine, but because it's hard to know whether what you're carrying "counts." If you've been wondering whether you need therapy — or which kind — the seven questions below take about two minutes and may help you put words to it.

Do I need therapy?

There's no threshold you have to cross first. In my experience, people come to therapy when something has been quietly costing them for a while — sleep, patience, closeness with the people they love, the sense of being themselves. You don't need a diagnosis or a crisis to qualify. If you've been asking the question for more than a few weeks, that's usually reason enough to have one conversation and see.

Should I see a therapist or a psychologist?

Both can help, and the difference is smaller than most people expect. In Ontario, a Registered Psychotherapist and a Psychologist are separately regulated. Psychologists can provide formal psychological assessments and diagnoses. Registered Psychotherapists focus on the ongoing therapy itself — the weekly work of understanding patterns and changing them. If you need documentation for school, work, or a legal process, you likely need a psychologist. If you want to work on how you feel and function, a Registered Psychotherapist is a good fit. Psychotherapy is also more often covered by workplace benefits.

What type of therapy do I need?

You don't have to arrive knowing. Most people don't, and choosing the approach is part of what a first session is for. Broadly: CBT works well when anxious or depressive thinking has become a loop. DBT helps when emotions escalate faster than you can manage them. IFS suits people who notice conflicting parts of themselves pulling in different directions. EFT is for couples and for attachment patterns that keep repeating. If you'd like the longer version, we wrote one: What Type of Therapy Do I Need?

What happens after the quiz?

Nothing automatic — no email list, no follow-up unless you ask for one. If the result suggests therapy could help, you can book a free 15-minute consultation and talk to a real person before committing to anything. We'll ask what's going on, tell you honestly whether we're the right fit, and if we're not, point you somewhere better.

Our therapists offer sessions in English and Polish, in person in Mississauga near Square One and online therapy across Ontario, with evening and weekend times. Sliding-scale fees are available.

One thing to be clear about

This quiz is a reflection tool, not an assessment. It can't diagnose anything and isn't a substitute for speaking with a regulated professional. If you're in crisis or thinking about harming yourself, please contact your local crisis line or go to your nearest emergency department.