This quiz isn’t a diagnosis. It’s simply a gentle way to notice what’s been weighing on you — emotionally, mentally, or physically. On a piece of paper, write down the number of any statements that feel true for you.

1. I can’t seem to turn my mind off — even when nothing major is happening.

2. I feel anxious, on edge, or overwhelmed more often than I’d like.

3. I’m exhausted from holding everything together.

4. My body reacts before my brain catches up — tension, stomach drops, racing heart, etc.

5. I have trouble relaxing, sleeping, or fully resting.

6. I avoid certain situations because they remind me of things from the past.

7. Memories or emotions come back unexpectedly, even when I try not to think about them.

8. I know something from the past is still affecting me, but I don’t know how to move through it.

9. I carry shame or guilt I can’t fully explain — it feels deeper than just “being hard on myself.”

10. There’s a grief I’m holding — visible or invisible — that I haven’t had space to process.

11. I struggle with self-doubt or feeling “not enough.”

12. I carry guilt or shame that doesn’t match the situation.

13. People tell me I’m too hard on myself or notice negative self-talk I don’t always hear.

14. I pull away from people even when part of me wants connection.

15. I feel disconnected from myself or from the things that used to bring me joy.

16. I’ve tried talk therapy, journaling, or coping skills, but something still feels stuck.

17. I thought talk therapy would help more than it has — I still feel like I’m carrying the same patterns or emotions.

18. I’ve tried therapy before but didn’t feel fully seen, understood, or helped in the ways I needed.

19. I keep circling the same emotional patterns, even though I’ve worked hard to change them.

20. I feel responsible for keeping everything together, even when it’s costing me emotionally.

If you checked 5–8 statements:

You’re carrying more than you should have to carry alone. Support could help you understand what’s beneath the surface and feel more steady and grounded in your daily life.

If you checked 9–14 statements:

Your mind and body may be trying to get your attention. Counseling can help you make sense of what’s happening, calm your nervous system, and reconnect with yourself in a deeper, more supported way.

If you checked 14 or more statements:

You’re holding a lot — emotionally, physically, or both. This may be a sign that deeper support, including EMDR or trauma-informed therapy, could bring meaningful relief, clarity, and lasting change.

If you’d like to talk through your results, I’d be honored to support you — gently and at your pace.