Do you need therapy, or just someone to talk to?

A free, private, 60-second self-check. No email, no sign-up, nothing saved. This is not a diagnosis — just a gentle nudge toward the right kind of support.

If you're in danger or thinking about harming yourself, please reach out now. It's free and 24/7: findahelpline.com · US call/text 988 · UK & ROI Samaritans 116 123. Please don't wait for this quiz.

1. What best describes right now?

I'm having thoughts of harming myself or ending my life A heavy low or anxiety that won't lift, most days, for weeks A rough patch, loneliness, or something on my mind I need to say out loud I'm okay-ish but stuck / unmotivated and want someone to keep me on track

2. How is it affecting daily life (work, sleep, eating, getting up)?

A lot — I'm struggling to function most days Some — hard some days, okay others Not much — I mostly function, I just feel it

3. What would actually help most right now?

Treatment for a mental-health condition from a professional A real person to listen without judgment Accountability + motivation to follow through on goals

Know someone going through it? Send them a free ear 💛

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Please read: This tool is informational and non-clinical. It does not diagnose or treat any condition and is not a substitute for professional care. Soundboard provides peer listening, motivation, and accountability — not therapy.