Everyone experiences some of these symptoms, to various degrees, part of the time. But, if you find that many of your responses are in the often or frequently column (3 or 4), then you are experiencing significant distress and should consider discussing your feelings with a psychotherapist (psychologist, psychiatrist, or social worker specifically trained in psychological counseling). Self-help programs are no substitute for medication when indicated, or individual therapy, but can be very helpful adjuncts to either.
Compare the intensity of your symptoms on the first round with their intensity when you take the test again later after learning to practice the skills on this website or in Minding the Body, Mending the Mind. If you feel that your symptoms were bothersome enough that you were hoping for improvement that is not apparent, again you may wish to consider professional help.
Many people are reluctant to seek psychotherapy. They have misconceptions, thinking that only very disturbed people need such help. The truth is that almost every person can profit from psychotherapy. It’s a way of learning to be free from past conditioning. All psychologists must themselves receive psychotherapy so that they don’t superimpose their own biases on their patients. I can attest to the value of my own therapy and hope that you will also keep an open mind toward it.