A thoughtful woman writing in a notebook while thinking.

Self-reflection template to figure out if you need therapy or not

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 get-go that it won’t replace professional advice, but it can guide you to weigh your situation more clearly.

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
  1. Daily functioning
    A woman is sitting upright in bed while holding her face in frustration because she can't sleep.
    • 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
  1. 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
  1. Physical and behavioral changes
    A woman is looking sad in the kitchen while eating a tub of ice cream.
    • 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
  1. Coping and safety
    • Have I noticed myself relying on unhealthy coping (alcohol, drugs, overeating, isolation)? ☐ Yes ☐ No
    • Am I feeling crushed and unable to manage stress? ☐ Yes ☐ No
    • Have I had thoughts of self-harm or suicide? ☐ Yes ☐ No

How to interpret your reflection?
A white question mark written with white chalk on a blackboard.

  • 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).

Final note

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

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

Join our forum and Facebook

Please consider joining our forum and Facebook if you enjoyed reading this and would like to chat with like-minded peers about anything depression related.

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

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