“How Do I Know If I Need Therapy?” - Signs It Might Be Time to Talk to Someone

When it comes to therapy, many people wonder whether their reasons for considering therapy are worth it or even serious enough to justify. This is likely fueled by the common misconception that therapy means one is in crisis or somewhat broken. Given the narrative and misconceptions surrounding therapy, it is no surprise that one might feel uncertain about and shy away from it. Meanwhile, therapy can, and often is, attended for prevention, clarity and personal growth, without a major crisis or disorder being present. No threshold must be met to ‘’qualify’ for therapy; wanting to fuel personal growth is just as valid a reason as suffering from a specified mental health condition. To help overcome the internalised barrier and have a more honest, nonjudgmental conversation with yourself about whether therapy might be worth exploring, this article will cover emotional, behavioural, and situational signs indicating that therapy might be worth considering.

You Feel Stuck But Can’t Explain Why

Feeling stuck can mean something different for every individual, though it is commonly characterised by a feeling of things being ‘’off’’ for no apparent reason. You might be functioning but still experience dissatisfaction, for example, because you might be repeating patterns in relationships or work that don’t seem to serve you. Therapy could help gain more clarity and create a path for making changes.

Your Thoughts Are Constantly Busy

This often includes overthinking, excessive worrying, or mental exhaustion, which can affect overall quality of life. An overly busy mind can impair sleep and increase stress. With the help of therapy, patterns can be recognised and coping strategies learnt to help manage worry spirals.

Your Emotions Feel Too Intense Or Too Numb

When emotions feel too intense, a sense of being overwhelmed can manifest itself, impairing our ability to manage what we are feeling. Moreover, this can put us at risk for acting in ways we might regret later on. Contrastingly, some individuals experience a sense of numbness and emotional shutdown or disconnection. Oftentimes, emotional numbness can be a coping mechanism.

This can stem from stress, grief, medication, trauma, depression or anxiety.

Relationships Feel Hard or Repetitive

Many people find themselves in unhappy, maybe even unhealthy, romantic relationships, yet they continuously choose similar partners with whom the same cycles are perpetuated. Commonly, this is due to attachment patterns that include a fear of being abandoned and alone, or, on the contrary. Some of us might choose partners who may be distant and keep us at arm’s length, thus maintaining our own fear of closeness and emotional intimacy. Therapy can help discover our attachment style and patterns, and eventually help us choose partners with whom we can have healthy, loving relationships.

Your Coping Strategies Are Starting to Cost You

To deal with stress, difficult emotions or situations, people employ various coping strategies. Healthy coping strategies can include exercise, mindfulness exercises, journaling, etc. However, there are unhealthy ways of coping with challenges, e.g., overworking, avoidance, the use of substances, or emotional suppression. While coping strategies help manage difficulties we may be encountering in life, it is important to consider the extent to which they help us manage vs what they are costing us. Overworking or turning to substances may provide immediate relief, whilst affecting our mental and physical health negatively in the long run. The cost is often much higher than the temporary relief we experience in the moment.

You Went Through a Big Life Change

Big life changes can include breakups, moving to another city or country, career transitions, or the loss of a loved one. Big life changes often bring a range of emotions, both positive and negative. Coping with new adjustments and a new reality can be challenging. Consequently, a stable support network is vital to make the transition easier. A therapist can be a part of that support network, providing a safe space to talk about challenges and difficult emotions.

You Want to Understand Yourself Better

As already mentioned, therapy does not need to centre around a crisis or problem. Instead, it can be a safe, non-judgmental space to explore your thoughts, feelings and behaviours, and recognise recurring patterns. This can help uncover past influences that have shaped you as well as your core values. Uncovering these characteristics of the self can create an emotional awareness of one’s needs and desires, and foster healthy coping ways of dealing with complex emotions.

When Therapy Is Especially Important to Consider

While therapy is for everyone and can be a helpful tool for navigating various situations, there are specific circumstances in which it might be urgent to start therapy. These circumstances include the presence of suicidal thoughts, a severe decline in daily functioning, or trauma symptoms that feel overwhelming.

It can be easy to fall into the trap of thinking that one should be able to ‘’handle this alone’’, or that problems aren’t serious enough to seek out professional help. However, it is important to note that therapy is deeply personal, and the reasons to seek it are as varied and unique as the individuals who reach out to therapists. The presence of a crisis is not a prerequisite for starting therapy. On the contrary, just as people see doctors for physical check-ups, therapy can help maintain mental health. Consequently, therapy prevents minor stressors from becoming major crises by aiding in the development of coping tools and offering a safe space that can be used as an emotional outlet. Furthermore, therapy enhances self-awareness by providing insight into behavioural and thinking patterns, improving communication and relationships. While hesitancy is common, there is no minimum requirement to be met; curiosity about your own mental health is a meaningful signal and a good point to start from.

If you’re unsure about where to start, we have created a guide to help you. Additionally, you can also book a short, free phone consultation with one of the psychologists at Outland Psychology to address any doubts you may have and get a better idea of whether therapy might be something you wish to pursue.