Assess Yourself!

Richard Zwolinski, LMHC, CASAC is the author of Therapy Revolution: Find Help, Get Better, and Move On (Without Wasting Time or Money), and Therapy Soup.  He is a nationally and internationally licensed psychotherapist and anxiety and addiction specialist with over 25 years experience. He is writing patient rights and therapist ethics regulations for New York State, serves on the Ethics Committee of the NY Licensed Mental Health Counselors Association, and volunteers with at-risk youth.  Richard encourages everyone to stay emotionally, physically, and spiritually aware and healthy so they can live the happy, productive, meaningful lives they were meant to live.

Richard is our newest guest blogger and it’s with GREAT pleasure that I introduce to you someone I feel has so much to offer…

Richard Zwolinski, LMHC, CASAC

You take care of yourself. You care about the important things in life. You recognize that everyone needs a break from stress and anxiety—that’s why you’re visiting StopStressingNow.com. But stress, anxiety (and the accompanying depression), sometimes cause such extreme suffering that almost every minute of a person’s life can seem unbearable.

Fortunately, there are terrific techniques out there that can help, including the techniques on this web site. Sometimes symptoms of stress and anxiety don’t respond to helpful techniques in a reasonable amount of time. What should you do if your symptoms are taking over your life? How can you tell if you need to go a step further and get a professional evaluation?

I created some very simple self-assessment tools that can help you do just that in my book Therapy Revolution: Find Help, Get Better, and Move On (Without Wasting Time or Money). The first is a symptom checklist. In just a couple of minutes this questionnaire can help you decide if you might want to consider getting an evaluation and possibly seeking additional help, such as that provided by a psychotherapist.

These will help you answer the question: When should I consider therapy?

1. Therapy Revolution Symptom Checklist

If you have frequent and/or ongoing instances of [any] of the following, you should get an evaluation from a skilled psychotherapist. He may also refer you to a medical doctor, if indicated. If you suspect a medical condition is causing your symptoms, then get an evaluation from a psychiatrist or other medical doctor first.

• Sadness/depression (the “blues”)
• Any overwhelming or ongoing fear
• Anxiety/extreme tension
• Nervousness
• Hysteria
• Memory problems
• Overwhelming guilt
• Scattered or confused thinking
• Overwhelming suspiciousness or hostility
• Strange or bizarre thoughts
• Anger/impulse control (you become easily upset and lash out verbally or physically)
• Identity problems (questions about sexuality, what is the meaning of [my] life,
• confusion about long-term goals, career choices, group loyalties, friendships)
• Spirituality problems (moral, religious, and spiritual questions and issues, cult membership, etc.)

Remember: These symptoms can occur on occasion in anyone. But if you experience these symptoms frequently or for an extended period of time on an ongoing basis, or you find it difficult to manage your symptoms even during the short term, seeking the advice of a professional can be the first step towards feeling better.

The second tool is a Life Stress Checklist. During times of change it is natural to experience a wide range of emotions, though it isn’t always obvious that there is a connection. It is important to be aware of how events in your life can influence your thoughts and feelings.

2. Therapy Revolution Life Stress Checklist

If you believe that any of the following life stressors are causing any of the symptoms from the Symptom Checklist (or other related or unusual symptoms), you may want to see a psychotherapist. If you are feeling that you are in crisis and have thoughts of harming yourself or others, you should call 911 or go to the nearest emergency room and notify a trusted friend or family member.

• Death of a family member
• Divorce
• Marriage (yes, even the good things in life cause stress)
• Terminal illness (one’s own or that of a family member)
• Physical incapacitation, chronic pain, or chronic illness
• Drug or alcohol abuse by self or family member
• Mental illness of self or family member
• Loss of job or job change
• Moving house
• Change of school (for children, but can be adults too)
• Relationship/relational problems (unable to get along with spouse, family, friends,
• coworkers)
• Academic problems (poor grades, inability to retain information, problems with
• teachers, deadlines)
• Occupational problems (lateness, absences, problems with boss, coworkers)
• Victim of abuse
• Victim of crime
• Criminal/abusive actions of self or family member
• Extreme loneliness/lack of community membership or friendships

Both of these checklists are excerpted from Therapy Revolution: Find Help, Get Better, and Move On (Without Wasting Time or Money), HCI Books.  For More Information Please Visit:  www.richardzwolinski.com.