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Quizzes > Health & Medicine

Therapy Matching Quiz: Find the approach that fits you

Quick, free What therapy do I need quiz. Instant results.

Editorial: Review CompletedCreated By: Amber RobinsonUpdated Aug 26, 2025
2-5mins
Profiles
Paper art illustration for quiz about finding the best fitting therapy on a dark blue background

This therapy matching quiz helps you figure out which therapy style fits your goals and comfort, with simple next steps you can try. If you're also curious about anxiety patterns, try the what type of anxiety quiz, explore options with the which antidepressant quiz, and learn more with the mental illness quiz.

When you feel stuck on a decision, which approach sounds most helpful right now?
Fill out a quick thought record to test my assumptions
Trace what this dilemma reminds me of from earlier in life
Do a body scan to notice tension and signals
Make a 10-minute action checklist and start
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On day one of therapy, what would you most want to do?
Set a baseline and define what we will measure
Map my story and family patterns for context
Establish a calming breath-and-body routine
Choose one clear 1-week goal to pursue
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Which kind of homework would you actually complete between sessions?
A cognitive worksheet to challenge thinking traps
A dream and memory journal to spot themes
A daily somatic grounding routine
A strengths-amplifying task with a simple tracker
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In a sudden spike of work anxiety, what do you try first?
Reframe the hot thought with evidence
Ask what old dynamic this might echo
Use 4-7-8 breathing and shake out tension
Make a 5-minute micro-plan and execute
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How would you like to track your progress over a month?
Count and reduce specific distortions I catch
Write weekly insights about recurring patterns
Mark a daily body tension map
Use a 0-10 scaling ladder for goal steps
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Which style of question energizes you most in session?
What is the evidence for and against that thought?
What does this remind you of from earlier in life?
Where do you feel this in your body right now?
What would be a 1% step forward this week?
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Pick one item to add to your coping toolkit today:
A cognitive reframing cue card
A meaningful symbol linked to a past story
A grounding stone to hold and breathe with
A habit tracker app for quick wins
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In a disagreement with someone close, the most helpful move would be:
Spot and name a thinking trap before reacting
Notice the repeating dynamic we keep falling into
Plant my feet, slow my breath, and feel supported
Request one clear, actionable change for next time
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For a weekend practice, what sounds appealing?
Run a small behavioral experiment and review the data
Guided exploration of a salient memory
Slow stretching with focused breath and grounding
Try an exceptions-and-strengths scaling exercise
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If therapy used a guiding metaphor, which resonates most?
Mind as scientist testing hypotheses
Inner life as an ocean with deep currents
Body as a compass pointing to safety
Future as a prototype we iterate quickly
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Preferred session structure when time is tight:
Set an agenda and capture key measures
Leave space to follow meaningful threads
Start by settling the nervous system
Rapid check-ins and action planning
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In a setback, what gives you the most confidence to continue?
Seeing data from my thought logs improve over time
Making sense of the pattern behind the stumble
Feeling my body return to calm more quickly
Identifying one clear next step to regain momentum
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What most convinces you that change is real?
Catching and changing a thought in the moment
Recognizing and naming a deep theme accurately
Sensing ease and warmth in my body
A string of small wins that add up
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You have 15 minutes before a high-stakes event. What do you do?
Challenge the catastrophic thought and rewrite it
Reflect on where this fear first took root
Orient to the room and breathe into the belly
Rehearse the top three success steps
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Which ongoing homework habit would you most likely keep?
Daily distortion check and reframe
Weekly narrative writing about a life theme
10-minute somatic practice to regulate
Three tiny goals with a simple tracker
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What kind of feedback do you want most from your therapist?
Where my thinking patterns trip me up
Themes that keep showing up in my story
Cues my body gives when I am unsafe or settled
What is working best so I can do more of it
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Choose the prompt that would move you forward today:
What is the evidence I am ignoring?
What earlier story is echoed in this moment?
What does my body say about this choice?
What would make this 1 point better on a 0-10 scale?
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If you could attend one group activity this month, you would pick:
CBT skills lab to practice reframes
Depth process circle to explore themes
Breath and gentle movement session
Solution sprint workshop to build momentum
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Which snapshot would you save as a progress photo?
A before-and-after hot-thought reframe
An updated genogram with new insights
A heart-rate variability or calm-time graph
A streak chart of daily micro-wins
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One change to your morning routine would be:
A quick script to challenge automatic thoughts
A few minutes to reflect on dreams for meaning
Vagus-toning breath while standing tall
A 5-minute priorities plan for the day
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Scaling what is already working often accelerates change.
True
False
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Body-based practices cannot influence emotion regulation.
True
False
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Challenging thinking patterns can change behavior.
True
False
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Exploring dreams never reveals useful themes.
True
False
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Short, focused plans can build momentum.
True
False
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Noticing breath and muscle tension is irrelevant to stress.
True
False
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Tracking triggers can reveal patterns.
True
False
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Your past has no impact on present relationships.
True
False
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Imagining a preferred future can guide next steps.
True
False
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The body and mind are totally separate in healing.
True
False
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Profiles

  1. The Insight Seeker -

    You're driven by understanding root causes and patterns. Psychodynamic therapy offers deep exploration of past experiences to uncover unconscious motivations. Quick tip: Share one recurring dream or memory with your therapist to start unraveling hidden insights.

  2. The Solution Strategist -

    You prefer goal-oriented, practical methods that deliver swift progress. Solution-Focused Brief Therapy pinpoints your strengths and crafts actionable steps for change. Call-to-action: Identify one small win from today and discuss how to build on it in your next session.

  3. The Mindful Meditator -

    You value present-moment awareness and stress reduction. Mindfulness-Based Cognitive Therapy blends meditation practices with cognitive techniques to ease anxiety and boost resilience. Tip: Begin each day with a five-minute breathing exercise to bring clarity into therapy.

  4. The Creative Transformer -

    You express emotions best through art, music, or movement. Art therapy or expressive therapies help you translate feelings into creative projects for healing. Quick start: Bring a favorite sketch or song to your first appointment to spark conversation.

  5. The Connection Builder -

    You thrive in supportive environments and benefit from shared experiences. Group therapy or family therapy fosters empathy, accountability, and community bonds. Call-to-action: Reach out to a trusted group or loved one and consider joining a therapy group to strengthen connections.

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