This is an educational guide to help you start. If you’re in immediate danger or crisis, please contact local emergency services or a crisis line.

How it works:

Pick one answer per question. At the end, see whether you chose mostly A, B, or C.

1) What do you want help with right now?

• A. Stress, anxiety, relationship strain, burnout, or processing difficult events; I want a safe, steady space to start.
• B. Trauma symptoms (e.g., intrusive memories, hypervigilance, nightmares/CPTSD features) that I want to work through with targeted methods.
• C. Long-term/complex trauma, dissociation (losing time, parts), identity/attachment wounds, or prior diagnoses (e.g., DID/OSDD).

2) How intense is it day-to-day?

• A. Manageable; I’m functioning but want better tools and understanding.
• B. Moderate to significant; it impacts sleep, work, or relationships.
• C. Severe/complex; frequent dissociation, strong triggers, or past treatment felt insufficient. (If you feel unsafe right now, please seek urgent support.)

3) Have you done trauma-focused therapy before?

• A. I’m new to trauma work (or had general counselling only).
• B. Yes, some (e.g., EMDR/IFS/Somatic); ready to go deeper.
• C. Yes, and I likely need an experienced specialist and coordinated care.

4) Do you experience dissociation or “parts”?

• A. Not really / unsure; mostly present, just overwhelmed at times.
• B. Sometimes (spacing out, depersonalisation) but I stay oriented.
• C. Often (losing time, distinct parts/alters, memory gaps).