A collection of self-reflection and clinical screening tools — to help you check in, understand your patterns, and notice what's moving. Free, private, and yours to keep.
How much work goes into appearing at ease
These are validated research measures, offered for self-understanding — not diagnosis. A high score doesn't confirm autism, and a low score doesn't rule it out. What they offer is language and structure for patterns you may have carried for a long time, and an honest starting point for a conversation with a clinician who understands masked presentations.
A validated measure of social camouflaging — the compensating, masking, and assimilating many people do to appear at ease. Developed from autistic adults' own descriptions.
The most widely used self-report measure of autistic traits in adults — social ease, communication, attention, and imagination, placed on a continuum rather than in a category.
Attention, follow-through, and the machinery of getting things done
These tools describe where the friction is — not why it’s there. Difficulty with attention and follow-through shows up in ADHD, but also in anxiety, depression, trauma, burnout, poor sleep, and long stretches of overload. A screener can tell you the question is worth asking. Only an evaluation can answer it.
The World Health Organization’s adult ADHD screener. Part A is the validated screening set; Part B adds detail worth bringing to a clinician.
A five-area map of executive functioning: planning, time, organisation, emotional regulation, and impulse. Most people aren’t equally stuck in all five.
Reading your own feelings, and noticing when the tank is empty
Both of these describe a current state, not a fixed trait. Alexithymia shifts with distress and with treatment; burnout is by definition a change from your own baseline. If either result lands hard, that is worth bringing to a person — and persistent unexplained exhaustion deserves a medical look as well as a psychological one.
A measure of how easily you identify and describe your own feelings — asked separately for pleasant and unpleasant emotions, because many people find one much harder to read than the other.
A public-domain measure of exhaustion and where you attribute it — personal, work-related, or client-related. Choose the scales that actually apply to your life.
How you connect, protect, and reach for others
These are tools for self-reflection, not diagnosis. They're meant to help you notice patterns and language for your inner world — not to label or categorize you. There are no wrong answers, and nothing here replaces a conversation with a therapist.
A structured self-reflection tool, grounded in the Dynamic-Maturational Model of Attachment, to explore your primary self-protective strategy.
An interactive map from feeling to need. Begin at Fear and Love, then move outward to discover what you might be needing underneath.
Validated screening instruments, offered for self-understanding
These are validated screening tools used widely in clinical settings — offered here for your own insight. A score is a starting point for reflection, not a diagnosis, and not a substitute for evaluation by a licensed provider. If results concern you, please reach out to a therapist or physician.
Two widely used, validated screenings — the PHQ-9 for depression and the GAD-7 for anxiety — as a private way to check in with how you've been feeling.
Additional validated screening tools will be added here over time.
Making meaning of significant or non-ordinary experiences
These tools support the integration of experiences you may have already had — helping you reflect on meaning, growth, and what an experience is asking of you. They are for self-reflection and integration support only. They do not provide, guide, supply, or encourage the use of any substance, and they make no assumptions about how any experience occurred. Nothing here is medical advice or a diagnosis.
A pre-reflection tool to establish baseline measures and intentions for integration preparation and planning.
A reflection tool based on the EMBARK model to support meaning-making and integration after a significant experience.
Education and reflection for informed, safer decisions
Please read before using these tools. These are educational and harm-reduction resources for adults making their own independent decisions. They are not medical advice, not a prescription, and not a recommendation, endorsement, or encouragement to use any substance — including substances that are illegal under federal and state law.
Therapy Glow does not provide, source, supply, administer, or guide the use of any substance. These tools do not create a therapeutic or clinical relationship, and completing one is not a substitute for evaluation by a qualified medical or mental-health provider. If a screening surfaces a serious risk or contraindication, please consult a licensed physician before making any decision. If you are in crisis or may be in danger, call or text 988, or call 911.
An educational screening to help you reflect on safety considerations, contraindications, and readiness — information to bring to a qualified provider.
A personal tracking tool to reflect on effects, changes, and any concerns over time — to support awareness and inform conversations with a provider.
These tools were built to be safe to use. Here's exactly how your information is handled.
Every tool runs and is scored entirely in your own browser. Nothing is stored — and nothing leaves your device unless you choose to email your results. When you close the page, your answers are gone.
At the end, you can choose to email your results to yourself or share them with someone you trust. That choice is entirely yours — Therapy Glow does not receive them unless you decide to send them.
These tools are for self-understanding and education only. They don't diagnose, and they aren't a substitute for care from a licensed medical or mental-health provider.
I'm happy to talk through how these tools might fit into your own reflection or our work together. Reach out anytime for a free, brief consultation.
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