There are dozens of therapy styles — and most people have never heard of most of them. This short guide helps you find the one that fits how you think, feel, and what you're going through right now.
8 questions. No clinical jargon. Just an honest conversation about what you need.
PATCH
find your therapy style
01 — 08
What's bringing you to therapy right now?
Choose the one that feels closest — you can say more at the end
Anxiety, worry, or panic — my mind won't slow down
Something happened — a specific experience I haven't been able to move past
Depression, low mood, or feeling empty or disconnected
My relationships keep going sideways — with partners, family, or people I work with
A pattern I keep repeating — I know something's off but I can't seem to change it
My emotions feel too big, too unpredictable, or completely shut down
I feel stuck — not in crisis, but not living the life I want either
Self-criticism, shame, or feeling like I'm not enough
02 — 08
How long has this been going on?
There's no right answer — this just helps us understand the shape of it
Something recently changed or happened — this is fairly new
A few months — it's been building for a while
Years — this has been part of my life for a long time
As long as I can remember — it feels like it's always been there
03 — 08
When you're struggling, where do you feel it most?
Sometimes the same pain shows up differently for different people
In my head — overthinking, ruminating, replaying things
In my body — tension, chest tightness, fatigue, stomach knots
In my emotions — floods of feeling, or a strange numbness
In my behavior — I avoid things, shut down, or act in ways I later regret
In my relationships — conflict, distance, or feeling unseen by people I care about
04 — 08
Is there a specific event or experience behind this — or is it more of a pattern?
Both are completely valid — this just shapes what kind of work tends to help
Yes — something specific happened and I haven't fully processed it
It's more of a pattern — the same things keep showing up across different areas of my life
Both — there are specific things that happened and patterns I've developed since
I'm honestly not sure — I just know something needs to change
05 — 08
How do you relate to your own emotions?
Be honest — this is one of the most useful things a therapist learns about you
They feel too big — I get overwhelmed and it's hard to come back down
I don't feel much — things feel flat, distant, or I cut off before I get there
I mostly live in my head — I analyze my feelings more than I feel them
I'm confused by them — I often don't know what I'm feeling or why
I feel them but judge myself for them — a lot of shame around certain emotions
06 — 08
What's helped you in the past — even a little?
Outside of therapy too — what tends to give you relief or clarity?
Talking it out with someone I trust
Understanding where something comes from — the "aha" moment
Moving my body — exercise, walking, anything physical
Having a concrete strategy — something to actually do differently
Stillness, breathing, or slowing down
Honestly, not much has helped — that's part of why I'm here
07 — 08
What do you want therapy to actually feel like?
The structure of sessions matters as much as the content
Structured — I want a clear focus and to feel like we're working toward something
Open — I want space to say whatever comes up without an agenda
Guided — I want the therapist to lead, but with warmth and curiosity
Collaborative — I want it to feel like a partnership, not a hierarchy
08 — 08
What do you most want from your therapist?
Pick the one that resonates most right now
To be heard and witnessed — someone who really sees me
To teach me skills — concrete tools I can use outside of sessions
To challenge me — I need someone who won't let me off the hook
To help me understand myself — the patterns, the why, the history
To guide me through something — I need a process, not just conversation
Based on your answers
PATCH
your therapy style
Your results
Your best fit
Based on what you shared, here's what we think would work best for you — and why.
These recommendations are a starting point, not a prescription. The best therapist is one you feel safe with — whatever their modality.