What if reaching for your phone, a snack, or one more episode isn’t a failure of self-control? The moment before the distraction may hold a clue about what you need. Here’s how to get curious without judging yourself.

Finding a therapist can feel especially vulnerable when you’re unsure whether you’ll be understood—or expected to explain or prove your identity. These eight questions can help you recognize genuinely trans-affirming therapy and find someone who respects your identity, autonomy, and pace.