If you have been thinking about therapy for yourself, this checklist can help you to determine if therapy would be helpful. Consider the following statements as quickly and honestly as possible.

• You know what your problem is, but can’t seem to change your behavior.
• You are feeling trapped with nowhere to turn.
• You are having difficulty getting along with others.
• You feel embarrassed about some of the things you’ve been thinking, feeling and doing.
• You become overly annoyed and irritated over petty things.
• You are experiencing sadness, anxiety, anger or grief that just won’t go away.
• You have goals and aspirations that you want to accomplish, but can’t.
• You have difficult decisions to make and can’t sort things out.
• You are shouldering a lot of responsibility and stress and are afraid that you will not be able to provide help for those who need you.
• You are dissatisfied with your intimate relationships, but feel too embarrassed to address it.
• You have experienced recent or past trauma, violence or abuse and are overwhelmed with feelings of fear, helplessness, shame, sadness or anger.
• These feelings are impacting your daily functioning or are looming in the background.
• You are experiencing distressing symptoms, such as obsessive thinking, compulsive and/or destructive behavior, intense worry, isolation, procrastination, difficulty concentrating and making decisions, moodiness, or dysfunctional relationships. You feel like you are mechanically getting through your day.

While there are many reasons people seek therapy, if three or more of the statements from the list fit your situation (or even one that is causing you undue distress), you may find that talking with a qualified therapist can help you. The hardest step is making that first appointment and admitting to yourself that you need help. It takes a lot of strength but can change your life in ways you’ve never thought possible.