Mountain Family TherapyCoursesMountain Family TherapyCoursesA free, private self-check
A few quick questions help you see what's going on and the lowest-effort support that tends to work for it — from free reading to a course, a group, or therapy. We'll only ask what we need to.
This is an educational self-check, not a diagnosis or a substitute for professional care.
Already know you'd like to talk to someone? Reach out anytime — or explore what's available:
Book a free consultationKnowing where to start is hard. Find the Right Support is a free, anonymous self-check from the licensed therapists at Mountain Family Therapy. Answer a few questions and see the lowest-effort support that tends to work — from free reading to a course to therapy. It runs entirely in your browser, so your answers are never stored or sent anywhere.
Pick the one or two areas you most want to focus on — feelings, a hard experience, your relationship, your child, friendships, or confidence. You only answer questions about what you choose.
Each area uses a brief, validated screener that adapts as you go. If early answers suggest there's little to look at, it stops early — most people finish in one to three minutes.
You get a plain-language read on what stood out and a stepped-care ladder for each — from free reading to a course to a free consultation — with a suggested place to start.
You choose the one or two areas most on your mind, and the tool asks only about those. Where a validated, public-domain screening instrument exists, it uses the real thing:
Results follow a stepped-care model — the idea that not everyone needs therapy, and the right starting point depends on what is going on and how much it affects daily life:
It is a free, anonymous self-check built by the licensed therapists at Mountain Family Therapy. You answer a few short questions about how you have been doing, and it points you toward the lowest-effort level of support that tends to help — from free reading and a self-guided app to a course or therapy. It usually takes one to three minutes.
Yes. There is no sign-up, no email, and no contact information required. All of the scoring runs inside your own browser — your answers are never stored, never sent to a server, and never used for marketing. Closing the tab clears everything.
It covers how you have been feeling (mood, anxiety, and stress), a difficult experience that still affects you (trauma reactions), your relationship with a partner, your child or parenting, friendships and social connection, and your own confidence and direction. You choose the one or two areas most on your mind, so you only answer what is relevant.
Where a validated, public-domain instrument exists, the tool uses it directly: the PHQ-8 for depression, the GAD-7 for anxiety, the PSS-4 for stress, the PC-PTSD-5 for trauma, the Couples Satisfaction Index (CSI-4) for relationships, and the mini-SPIN for social anxiety. The PHQ-8 deliberately omits the self-harm item because this is an unsupervised online tool; crisis resources are shown on every result. Parenting and confidence questions are non-clinical reflections and are labeled as such.
No. It is an educational self-check, not a diagnosis or a substitute for an evaluation by a licensed professional. It can help you understand what is going on and what kind of support fits, but only a qualified clinician can diagnose a condition. A free, no-pressure consultation is a good next step if you want to talk it through.
Each area that stands out shows a stepped-care ladder — the range of support from free articles and a free therapy app, to a relevant course, to a free consultation about therapy or an intensive — with a suggested starting point based on how much it seems to be affecting your daily life. Nothing on the results page is saved; you can revisit the tool any time.
If you are in crisis or thinking about harming yourself, you deserve support immediately. In the U.S., call or text 988 to reach the Suicide and Crisis Lifeline, available 24/7. If someone is in immediate danger, call 911.
This self-check is educational and is not a diagnosis or a substitute for professional care. If you are in crisis or thinking about harming yourself, call or text 988(Suicide & Crisis Lifeline) in the U.S., or call 911 if someone is in immediate danger.