Do you need therapy or not? A short self-analysis template

As someone who knows all too well that depression can suck the joy and life out of everything, I put together a practical template that helps to reflect on whether therapy might be a good step for you.

I want to make it clear from the start that it won’t replace professional advice, but it can guide you to weigh your situation more clearly.

It’s also never a bad idea to consider therapy, even if your depression is relatively mild.

I myself went to a psychologist and used antidepressants when my psychological state was at its worst. I can honestly say that it helped me a lot to feel better and to function somewhat decently when I was severely depressed.

Without further ado, here’s a structured self-check template you could use in your blog:

Should I consider therapy for depression? Self-reflection template

I designed this template to help you reflect on your current mental health and decide if seeking therapy may be beneficial.

1. Mood and emotions

• • Do I feel sad, empty, or hopeless most days? ☐ Yes ☐ No

• • Do I experience irritability, guilt, or worthlessness frequently? ☐ Yes ☐ No

• • Are these feelings lasting more than two weeks? ☐ Yes ☐ No

2. Daily functioning

• • Am I struggling to get out of bed, shower, or take care of myself? ☐ Yes ☐ No

• • Do I find it hard to focus on school, work, or daily tasks? ☐ Yes ☐ No

• • Has my performance dropped, or have responsibilities been neglected? ☐ Yes ☐ No

3. Social and relationships

• • Am I withdrawing from friends, family, or activities I used to enjoy? ☐ Yes ☐ No

• • Do I feel disconnected or like a burden to others? ☐ Yes ☐ No

• • Am I avoiding social contact because I lack energy or motivation? ☐ Yes ☐ No

4. Physical and behavioral changes

• • Am I eating much more or much less than usual? ☐ Yes ☐ No

• • Have my sleep patterns changed (too much, too little, restless)? ☐ Yes ☐ No

• • Do I feel constantly fatigued or slowed down? ☐ Yes ☐ No

5. Coping and safety

• • Have I noticed myself relying on unhealthy coping (alcohol, drugs, overeating, isolation)? ☐ Yes ☐ No

• • Am I feeling overwhelmed and unable to manage stress? ☐ Yes ☐ No

• • Have I had thoughts of self-harm or suicide? ☐ Yes ☐ No

How to interpret your reflection?

• Answered mostly “No” → You may not need therapy right now, but consider utilizing healthy coping strategies (exercise, journaling, social connection).

• Answered with “Yes” several times → You may benefit from therapy, as depression is affecting your quality of life.

• Answered “Yes” in multiple sections → Strongly consider reaching out for professional help (therapist, counselor, doctor).

• Any “Yes” in self-harm/suicidal thoughts → Seek immediate professional support or contact a crisis helpline in your country.

Final note

Depression isn’t about being “sad enough,” it’s about whether your symptoms are interfering with your life and well-being.

You should consider talking with a professional, even for an initial consultation. That will always be the safest and most proactive step.

Once again, I can highly recommend going to therapy to feel and function better, speaking from personal experience. At the very worst, it doesn’t help, and nothing is lost in the process.

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It would certainly go a long way toward making my dream of creating a thriving, supportive community a reality!