Modality Quiz

This quiz was designed to help you uncover which types of therapy may feel most aligned with how you think, feel, and heal.

Let your intuition guide you.

Disclaimer: This quiz was created by licensed mental health professionals to guide you toward therapy modalities that may resonate with your needs. It is not a diagnostic tool or a substitute for professional evaluation. If you're in crisis, please call or text 988 or contact your local emergency services.

I understand and agree

How do you typically handle emotional discomfort?

I try to analyze my thoughts and fix the irrational ones I feel overwhelmed and need tools to calm down in the moment I try to distract or avoid it but wish I could face it with clarity I notice the emotion in my body, like tightness or heaviness I sense a younger version of me reacting inside

Question 2 of 17

What role does your past play in your current struggles?

I’ve moved on; I just want tools to manage the now I know it affects me but it’s hard to talk about It’s part of a larger search for meaning and identity I’ve done talk therapy; now I want to feel the shift It feels like parts of me are frozen in past roles

Question 3 of 17

How do you typically react in moments of conflict or stress with others?

I withdraw or shut down I get emotionally reactive and it spirals I overthink it and replay it in my head constantly I feel the energy shift in my body immediately I sense multiple voices or conflicting desires in me

Question 4 of 17

When it comes to healing, what feels most important to you?

Gaining control over my thoughts Learning how to manage intense emotions Accepting myself without needing to change everything Understanding my life’s deeper purpose Feeling safe in my own body

Question 5 of 17

How do you relate to your own internal voice or dialogue?

It’s often critical or negative It flips between intense emotion and numbness I hear different parts with unique feelings or fears It reflects my body’s state—tense, calm, or activated I try to stay present with it and let it pass

Question 6 of 17

How do you prefer to process difficult experiences?

By talking about them and finding rational solutions By feeling and releasing physical or emotional sensations Through guided visualizations or reprocessing With the support of a compassionate guide walking beside me By observing my reactions in the present moment

Question 7 of 17

Do you ever feel like different parts of you are in conflict?

Yes, it’s like I have different versions of me inside Sometimes I can’t control how I react and then I feel guilty I notice patterns, but I want help staying grounded I struggle to express those parts clearly to others No, I see myself as one unified person

Question 8 of 17

What would you most want a therapist to help you with?

Learning tools to change how I think and behave Regulating intense emotional reactions Building a relationship with my inner parts Releasing trauma without talking about it all Making peace with life’s uncertainty and purpose

Question 9 of 17

Which experience feels most familiar?

Being stuck in repetitive thought loops Losing control of my emotional responses Feeling numb, frozen, or dissociated Having philosophical or spiritual questions about life Noticing tension or movement in my body before my mind catches up

Question 10 of 17

What’s your relationship to your body during stress?

I barely notice it — I’m in my head My body reacts strongly and unpredictably I try to anchor myself with breath or sensation I often feel disconnected from it I see the body as a part of the internal system I’m learning from

Question 11 of 17

What do you believe leads to real healing?

Changing thought patterns and behaviors Emotional regulation and mindfulness Acceptance of your full self Reconnecting with bodily wisdom Revisiting painful memories in a safe way

Question 12 of 17

Which statement resonates most?

"I want to understand why I feel this way.""I want to stop feeling this way.""I want to accept myself as I am.""I want to release what's been stuck in me.""I want to understand the parts of me that show up in pain."

Question 13 of 17

When you imagine your ideal therapy session, what do you see?

A structured, tool-based conversation A mix of emotional work and skill-building A quiet space to explore what’s surfacing inside A physical experience of release or grounding An honest exploration of meaning and identity

Question 14 of 17

How do you view your inner world?

It’s a problem to solve It’s chaotic, but I want help sorting it It’s layered, emotional, and spiritual It’s guided by sensations and somatic clues It shifts moment by moment

Question 15 of 17

How important is it that your therapy includes your body or sensory experiences?

Not very — I prefer cognitive approaches Somewhat — I’m open to grounding tools Very — I believe my body holds trauma Essential — I want to integrate my full being Depends — I’m curious but unsure

Question 16 of 17

Your results suggest you may resonate with the following therapy modalities.

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This quiz is a starting point — not a diagnosis — and is meant to support your self-awareness and healing journey. We encourage you to connect with a licensed therapist who specializes in these approaches to explore what feels right for you and determine the best path forward.

‍Your results suggest you may resonate with the following therapy modalities. While this quiz is not a diagnostic tool, it is meant to support your self-awareness and healing journey.
‍We encourage you to explore therapists on Sympatha who are trained in these approaches, so you can find the right fit and begin your journey with confidence.
As always, trust your instincts and feel free to consult directly with a therapist to discuss what’s best for you.

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Question 17 of 17