Lesson 1

Is this normal? — Quick validation checklist for people seeking therapy

You’re not alone. Below are common experiences many people bring to therapy, grouped so you can scan and find what fits. Check anything that resonates — seeing several boxes checked doesn’t mean you’re “broken,” it means you’re human and could benefit from support.

Emotional experiences

• Feeling numb or disconnected from emotions

• Crying unexpectedly or feeling on the verge of tears most days

• Intense mood swings or feeling overwhelmed by small things

• Persistent sadness, hopelessness, or loss of interest in things you used to enjoy

• Irritability, snapping at others, or feeling unusually short-tempered

• Guilt or shame that feels out of proportion to the situation

Anxiety and worry

• Racing thoughts or difficulty quieting your mind

• Constant worry about the future or what others think

• Panic attacks: chest tightness, shortness of breath, trembling, sudden intense fear

• Avoiding places, people, or situations because of anxiety

• Excessive checking, reassurance seeking, or “what if” rumination

Sleep and energy

• Trouble falling asleep, staying asleep, or waking too early

• Sleeping too much but still feeling exhausted

• Low energy, fatigue, or feeling physically drained despite rest

• Restlessness, pacing, or inability to relax

Thoughts and concentration

• Difficulty concentrating, remembering things, or making decisions

• Persistent negative self-talk (“I’m not good enough,” “I’ll mess this up”)

• Intrusive thoughts or images that feel disturbing or unwanted

• Suicidal thoughts, planning, or preoccupation with death — this is serious; reach out for immediate help if you’re in danger

Physical and bodily symptoms

• Muscle tension, headaches, stomach aches, or unexplained aches and pains

• Changes in appetite or weight without intentional dieting

• Frequent nausea, dizziness, or panic-related physical symptoms

• Increased use of substances (alcohol, drugs, food, shopping) to cope

Relationships and social life

• Feeling disconnected from friends or family, or avoiding social contact

• Difficulty trusting others or feeling easily rejected

• Repeating patterns in relationships (choosing emotionally unavailable partners, conflict cycles)

• Overdependence on one person for emotional needs

Behavioral changes

• Withdrawing from activities you used to enjoy

• Procrastination, avoidance, or “paralysis” around important tasks

• Compulsive behaviors or rituals that feel necessary to function

• Excessive people-pleasing or difficulty setting boundaries

Identity and life transitions

• Feeling unsure of who you are or questioning major life choices

• Grief, whether from a death, breakup, job loss, or life change

• Feeling stuck, wanting change but not knowing how to start

• Struggling with cultural, gender, or sexual identity questions

When to reach out right away

• You have active thoughts of harming yourself or others

• You’re using substances in ways that put you at immediate risk

• You feel unable to care for yourself or keep yourself safe

What “normal” actually means here

• Feeling any of the above is common and often a natural reaction to life stress, loss, trauma, or change.

• “Normal” doesn’t mean you have to manage it alone — therapy is for people who want tools, relief, understanding, or a different way forward.

• Severity, frequency, and impact on daily life are the key things clinicians look at when deciding what kind of support is helpful.

If several items match your experience

• Consider making an appointment with a mental health professional for an assessment.

• If you’re in crisis, please contact your local emergency services or a crisis line immediately.

You’re seen. You’re not overreacting. Seeking help is a strong, smart move — and a really human one.