Find the right therapy for you
Answer a few questions about your lifestyle, symptoms, and preferences. We'll recommend evidence-based therapies that match your situation.
Let's find the right approach for you
This is one of the most comprehensive therapy-matching tools available—covering 15 evidence-based modalities including options most quizzes miss entirely.
What makes this quiz different:
- • Starts with lifestyle — research shows diet, sleep, and exercise can be as effective as medication
- • Goes beyond talk therapy — includes EMDR, somatic work, brainspotting, neurofeedback, and more
- • Considers intensive formats — 2-7 day workshops that can create breakthroughs faster than months of weekly sessions
15 modalities we'll consider:
CBT, psychodynamic therapy, DBT, EMDR, somatic experiencing, brainspotting, ACT, psychodrama, ketamine therapy, psilocybin-assisted therapy, MDMA-assisted therapy, ayahuasca, TMS, LENS neurofeedback, and intensive trauma workshops.
Takes about 4 minutes. We'll ask about lifestyle factors, your concerns, and your preferences—then match you with the approaches most likely to help.
Your answers stay in your browser and are not stored or sent anywhere.
Why we're asking about lifestyle first
Most therapists dive straight into your problems without checking the basics. But research shows that exercise, sleep, diet, and substance use can be as powerful as medication or therapy for many mental health conditions.
The research: A 2023 meta-analysis found that exercise was 1.5x more effective than medication or CBT for depression. Poor sleep doubles your risk of depression. The Mediterranean diet reduces depression risk by 33%.
This doesn't mean lifestyle replaces therapy—but addressing these foundations alongside therapy can dramatically improve your outcomes. As Neil Strauss puts it: self-care makes you "less vulnerable to past dysfunctional behaviors and beliefs."
We'll ask about 4 areas: exercise, diet, sleep, and substances. Be honest—this helps us give you better recommendations.
How often do you exercise?
Include any physical activity: walking, gym, sports, yoga, etc.
How would you describe your diet?
Think about your typical eating patterns over the past month.
How much sleep do you typically get?
Average hours per night over the past month.
How often do you use alcohol or cannabis?
These can affect mental health even in moderate amounts.
Your lifestyle snapshot
Now let's understand what's bringing you to consider therapy.
What's bringing you to consider therapy?
Select all that apply.
How much is this affecting your daily life?
Think about work, relationships, and day-to-day functioning.
How long have you been experiencing this?
Approximate duration of your main concerns.
Have you experienced events that still affect you emotionally?
Trauma isn't just "big" events. It can include: abuse or neglect, loss of a parent or loved one, growing up with an addicted or mentally ill parent, bullying, divorce, medical trauma, accidents, witnessing violence, or any experience that left you feeling unsafe or overwhelmed.
Have you tried therapy before?
This helps us calibrate recommendations.
Weekly sessions or intensive workshop?
Why this matters: Traditional therapy is weekly 1-hour sessions over months. Intensive workshops are 2-7 day immersive experiences that can create breakthroughs faster—especially for trauma. Many people find that an intensive followed by regular therapy is the most effective combination.
How much time can you commit?
Different therapies have different typical durations.
What's your budget situation?
This affects which options are realistic.
What therapeutic style appeals to you?
There's no wrong answer—this is about fit.
Your personalized recommendations
Save your results
Get your personalized recommendations emailed to you, plus updates when we add new research to our therapy guide.
Check your inbox — your results are on the way.