Free Mental Health Check-In
Friend or Therapist? A Quick “Do I Need Therapy?” Quiz
A quick check-in to help you figure out what kind of support you need right now.
Private by design. Your answers stay on this device. Nothing you select is saved or sent, and it all clears when you leave the page.
Friends are wonderful. So is therapy.
They just do different jobs. A good friend can make a hard day lighter. A therapist is trained to help with the things that don't get lighter, no matter how many times you talk them through.
A friend is great for…
- Venting after a rough day
- Laughing until it feels lighter
- Advice from someone who knows you
- Showing up with coffee (or wine)
A therapist is trained for…
- Patterns that keep repeating
- Anxiety, depression and trauma
- A neutral, confidential space
- Tools that create lasting change
The best answer is often both. Therapy doesn't replace your people. It gives you a place to untangle the heavy stuff, so you can show up for your relationships, and let them show up for you.
The 60-second check-in
Start at the top. Stop at the first “yes.”
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Are you having thoughts of hurting yourself or someone else, or are you unsafe right now?
Reach out now. Call or text 988, or call 911 in an emergency.
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Has this been going on for more than 2 weeks, or does it keep coming back?
Therapy could really help. Lingering struggles deserve support.
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Is it getting in the way of sleep, eating, work, parenting or your relationships?
Therapy could really help. It's affecting your daily life.
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Have you already talked it through with people you trust, and you still feel stuck?
Therapy could really help. A fresh, trained perspective can unlock things.
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Is it tied to something from your past, or a pattern you keep repeating?
Therapy could really help. This is exactly what it's for.
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Call a friend. Talking with someone you trust may be just what you need right now. If things change, come back to this check-in anytime.
Talk it through with one of our therapists
Here if you ever want to talk
You don't have to figure out the next step alone. Our therapists help with anxiety, depression, life transitions and more, in person in Orem and by telehealth.
If things change, or you just want a neutral place to sort through something, our therapists are here, in person in Orem and by telehealth.
A free 15-minute call is a no-pressure conversation: we listen, answer your questions and help you figure out the right next step.
Not sure how to answer? That's okay. “I don't know” is a perfectly good reason to talk to a therapist, and you never need to be “bad enough” to deserve support.
Want to dig a little deeper?
Check everything that sounds like you lately.
Signs therapy could help
Signs a friend is a great fit
Thank you for checking in
Noticing what you're carrying is a real first step. Here's what your answers may mean.
Leaning on your people may be enough for now
That's a good place to be. Therapy is still there if you want it, and you never need to be “bad enough” to deserve support.
Therapy could make a real difference
A few of the things you checked are exactly what therapy is for. A free consultation is an easy way to see what it could look like for you.
You're carrying a lot
Please reach out to a therapist soon. You don't have to keep holding all of this on your own.
You also checked some signs that a friend is a great fit. The best answer is often both: therapy for the heavy stuff, your people for everything else.
Signs that therapy could help: 0 of 12
How this check-in works
- 0–1 signs: leaning on friends may be enough for now. Therapy is still there if you want it.
- 2–4 signs: therapy could make a real difference. Consider a consultation.
- 5 or more: you're carrying a lot. Please reach out to a therapist soon.
- The “friend” signs aren't scored. They're a reminder that the best answer is often both.
Here if you ever want to talk
Talk it through with one of our therapists
Please don't wait to reach out
Our therapists help with anxiety, depression, life transitions and more, in person in Orem and by telehealth.
You don't have to figure out the next step alone. Our therapists help with anxiety, depression, life transitions and more, in person in Orem and by telehealth.
You don't have to sort through all of this alone. Our therapists see clients in person in Orem and by telehealth.
A free 15-minute call is a no-pressure conversation: we listen, answer your questions and help you figure out the right next step.
The thoughts that talk us out of therapy
“My problems aren't bad enough.”- There's no minimum. You don't have to wait for a crisis, and it's often easier to work through things before they get heavier.
“I should be able to handle this on my own.”- You handle so much already. Getting support isn't weakness. It's the same as seeing a doctor for a broken arm.
“It's just paying someone to talk.”- Therapists use tools like EMDR, ART and IFS that help your brain and body actually heal, not just vent.
“I'd have to talk about my childhood for years.”- Only if it helps. You set the pace and the goals, and many people start to feel a difference within the first few months, though it varies.
“I don't have time.”- Telehealth means therapy can happen from your car, your couch or during nap time. One hour a week, just for you.
Why venting isn't always enough
Psychologists have a name for talking through the same problem with a friend again and again, focused on how bad it feels: co-rumination. In one study that followed 813 third- through ninth-graders over six months, girls who co-ruminated more grew closer to their friends, but also developed more depression and anxiety symptoms. Talking is healthy. The loop is the problem.
Rose, A. J., Carlson, W., & Waller, E. M. (2007). Prospective associations of co-rumination with friendship and emotional adjustment: Considering the socioemotional trade-offs of co-rumination. Developmental Psychology, 43(4), 1019–1031.
Before
A free phone call to see if we're a good fit. No pressure, no commitment.
First session
We get to know you, what brought you in, and what you want to feel different.
After
We build a plan together, at a pace that feels right for you.
Common Questions
Friend or Therapist FAQs
How do I know if I need therapy or just a friend?
Start with the 60-second check-in: if what you're dealing with has lasted more than 2 weeks, keeps coming back, gets in the way of daily life, still feels stuck after talking with people you trust, or ties to your past or a repeating pattern, therapy could really help. If none of those fit, talking with someone you trust may be just what you need right now.
Do my problems have to be “bad enough” for therapy?
No. There's no minimum. You don't have to wait for a crisis, and it's often easier to work through things before they get heavier. “I don't know” is a perfectly good reason to talk to a therapist.
Can I do therapy by telehealth?
Yes. Lotus Rose offers therapy in person at our Orem office and by telehealth, so therapy can happen from your car, your couch or during nap time.
Are my answers saved?
No. Everything is worked out on your own device. Nothing you select is saved, sent or seen by anyone at Lotus Rose, and it all clears when you leave the page.
Free 15-Minute Consultation
Not sure? That's a great reason to call.
Lotus Rose Counseling offers therapy for anxiety, overwhelm, postpartum, grief, trauma and more, in person and by telehealth. We'll help you figure out what you need, even if the answer is “call your friend.”