Have you been feeling overwhelmed, stuck, or just not like yourself lately? Everyone struggles sometimes, but you may be wondering whether things will get better on their own or if it’s time to ask for help.
Firstly, know that you don’t need to hit rock bottom in order to seek therapy. You don’t need to have a serious mental health condition or even a specific reason for reaching out. Therapy is there for anyone who’s navigating difficult emotions, stress, change, or just wanting to better understand themselves. A trained mental health professional can help you explore your feelings in a safe and non-judgemental space so you feel more supported and in control.
In this article, we share what psychotherapy is, some of the most common signs that it might be time to see a therapist, how to find the right therapist, and some benefits of talk therapy.
What is psychotherapy?
Psychotherapy, also called talk therapy, can help anyone dealing with stress, overwhelming emotions, relationship issues, or major life changes, as well as those struggling with mental illness. It offers a safe, supportive space for you to explore thoughts, process emotions, and develop healthier ways of coping.
The word ‘therapy’ can sound intimidating to some people, but it’s essentially just talking with a trained professional about what’s going on in your life.
There are many different types of psychotherapy, including:
- Cognitive Behavioral Therapy (CBT): This is a practical, evidence-based approach that helps people identify and change unhelpful patterns in thinking and behavior. It’s often used to treat anxiety, depression, and other mental health concerns.
- Interpersonal Therapy (IPT): This focuses on improving communication and relationship skills, especially in the context of grief, conflict, or social difficulties.
- Psychoanalytic Therapy: This method explores how past experiences and unconscious thoughts influence your feelings and behaviors.
- Systemic Therapy: This looks at the dynamics and interactions within relationships (e.g. couple or family therapy).
- Humanistic Therapy: This approach focuses on self-exploration and growth, helping you reach your full potential.
Why should you consider therapy?
Research shows that psychotherapy can help reduce symptoms of depression, anxiety, post-traumatic stress disorder (PTSD), and many mental health conditions.
For some people, going to therapy and taking medication can amplify the results of other treatments like transcranial magnetic stimulation (TMS) or esketamine (SPRAVATO®) therapy. For others, therapy becomes the primary way they learn to manage stress, regulate emotions, and improve daily functioning.
But therapy isn’t just for people with a mental health disorder. It can also help with life transitions, grief, relationship difficulties, or parenting stress. While medication can relieve symptoms in many cases, therapy equips people with lifelong skills to cope and adapt to challenging situations.
10 signs it’s time to see a therapist
If you’ve been wondering whether it’s time to reach out for help, here are some signs that it’s time to see a mental health professional:
1. Your emotions feel more intense than usual
Feeling sad, anxious, frustrated, or irritable from time to time is a normal part of being human. But if these emotions are becoming more intense or more frequent, it could be a sign of something deeper, like depression, anxiety, or unresolved trauma.
For example, anger is often overlooked as a symptom of depression, especially in men and children. Therapy can help you identify what’s beneath the surface and give you the tools to regulate difficult emotions more effectively.
2. You’ve been struggling for a while with no relief
It’s normal to have a tough day or week, but if those feelings of hopelessness, stress, or emotional heaviness linger for weeks or months, it’s worth checking in with a therapist. Even if you’re not sure why you’re feeling the way you do, ongoing emotional pain deserves attention and care.
See: Persistent Depressive Disorder – Overview, Symptoms and Causes
3. You’re not performing well at work or school
Mental health issues can affect concentration, attention, energy, memory, and motivation, which can quickly start to affect performance at work or school. If you’ve noticed errors, missed deadlines, or decreased productivity, it could be a sign that your mental well-being needs support.
4. You’re turning to unhealthy coping mechanisms
Some people use substances, food, sex, or screen time to numb negative emotions or experiences. This might provide temporary relief, but over time, these habits might make you feel worse or even lead to dependency.
If you’re finding it hard to control certain behaviors, or feel ashamed about how you’re coping, therapy could offer a healthier alternative without judgement.
5. You’re experiencing changes to sleep or appetite
Sleep and appetite are some of the first noticeable changes when your mental health is under strain. If you’re struggling with insomnia, oversleeping, overeating, or lack of appetite, it could be a sign of anxiety, depression, or high levels of stress. Seeing a therapist might be a good next step if you find these changes persisting.
Learn More: How Diet and Exercise Affect Your Mental Health
6. You’re withdrawing from friends and family
We all need some time alone, but if you find yourself pulling away from loved ones, constantly skipping social activities, or feeling disconnected from people you care about, it could be a sign of declining mental health. Therapy can help you rebuild these connections and navigate the social challenges that sometimes come with mental health struggles.
Conversely, if you’re leaning too heavily on someone for emotional support, it could also be time to see a professional.
7. Negative thoughts are taking over
If you’re struggling with persistent negative thoughts, whether it’s about yourself, others, or life in general, it could be a sign of depression. In these cases, it’s important to reach out for help. A therapist can help you find ways to relax and cope with these thoughts.
8. Your memory, focus, or decision-making is off
It’s normal to be forgetful and lose things, but if you’re struggling with this constantly it could be a sign of ongoing stress or other mental health conditions. Therapy can help you uncover the causes behind your mental fog, improve cognitive functioning, and develop skills to improve concentration and decision-making.
9. You’ve lost interest in things you used to enjoy
Nobody maintains the same hobbies and interests all the time. But if your hobbies, passions, or social activities no longer bring you joy, and you don’t want to find new interests, it might be a sign of depression or emotional exhaustion.
Therapy can help you figure out what’s holding you back, get rid of negative thoughts, and reconnect with things that once brought you joy.
See: How to Cope with Depression From Working at Home
10. You’re grieving a major loss
If you’ve recently faced a major loss, whether it’s a loved one, a job, a relationship, or an aspect of your health or fitness (e.g. a physical illness), it can deeply affect your mental and emotional wellbeing.
Grief can be a long and painful process to navigate, especially if you’re trying to do it on your own. If you’re struggling to make sense of what’s happened or move forward in your life, therapy offers a space to process your grief and begin healing.
How to find the right therapist for you
Once you’ve made the decision to seek help, the next step is to find a mental health professional you connect with. This connection is important, because research shows that the quality of the relationship between you and your therapist can directly impact how effective therapy is.
You might have tried therapy before and felt it didn’t help. That doesn’t mean therapy can’t work for you, it might just mean that the therapist wasn’t the right match.
You’ll know if a therapist is a good fit for you if you feel:
- Safe and understood
- Confident in their skills and expertise
- Hopeful or supported after sessions
- Able to be honest, even if it’s hard.
It might feel uncomfortable to open up to someone new at first, but this awkwardness often fades after a few sessions. If it doesn’t, ask yourself whether the issue lies with the therapist’s style or whether you’re entering a part of therapy that feels emotionally difficult. Sometimes, a good therapist might make you work through discomfort in order to help you grow.
If you’ve given a therapist a fair try and don’t think it’s the right fit, it’s completely okay to look elsewhere.
Tips for finding a good therapist
If you’re not sure where to start, here are a few tips to help you find a psychotherapist:
- Get a referral: One of the easiest ways to find a therapist is by getting a referral from your primary care physician. They can provide you with a list of recommended mental health professionals in your area and tell you if they specialize in specific conditions.
- Ask friends or family: Friends and family can be a great resource because someone who knows you might know what works for you. They might have firsthand experience and give you insights into the therapist’s personality and what to expect, which can be helpful if you feel nervous.
- Look online: You can also search online for therapists in your area or for a specific mental health issue. Many therapists with an online presence will also have reviews from previous clients, which can be helpful.
- Interview a few therapists: Don’t be afraid to call or email potential therapists and ask questions about their approach, fees, or whether they offer a free consultation. This can give you a feel for their style and whether they’re someone you might feel comfortable with.
- Check with your insurance: Your insurance provider can also be a resource for finding therapists. This can be a great option because you’ll know the therapist is covered by your insurance and you won’t have to pay out of pocket.
Learn more: How to Find & Choose a Good Psychiatrist for You
Benefits of psychotherapy
If you’re still on the fence and need a little extra encouragement, here are some benefits of seeing a psychotherapist.
Discover new coping strategies
Therapists help you develop practical tools to better manage stress, difficult emotions, and everyday challenges. This might include mindfulness techniques, exploring a medication regimen, emotional regulation skills, or strategies for breaking out of negative thought patterns and behaviors. Over time, these tools become part of your daily life and can help you feel more grounded and in control.
Gain clarity and peace of mind
Don’t underestimate the power of talking through your experiences with someone who’s trained to listen and reflect. Therapists aren’t there to tell you what to do, but they can help you make sense of your thoughts and identify patterns you may not have noticed on your own. Sometimes sharing your feelings out loud is all it takes to gain clarity and a fresh perspective.
Stronger relationships
Therapy can help you navigate conflicts, improve communication, set healthy boundaries, and address insecurities or trust issues. All of this can help improve the quality of your relationships, whether it’s with your spouse, friends, family, or coworkers.
Keep Reading: How Depression Affects Relationships and What You Can Do
Better results when combined with other treatments
Psychotherapy is especially effective when it’s used alongside medication or other treatments like TMS or SPRAVATO®, and it can enhance outcomes for those treatments too. Therapy equips you with long-term emotional tools for personal growth while other treatments focus on relieving symptoms.
Get help when you’re ready
If you’re ready to get professional help, our team is here. We provide a wide range of evidence-based treatments to support your mental health, including telemedicine, medication management, TMS therapy, and esketamine (SPRAVATO®) therapy for treatment-resistant depression.
Many people find that combining these treatments with ongoing psychotherapy can lead to the best long-term outcomes, and we’re happy to work alongside your therapist. Whether you’re exploring options for depression, anxiety, PTSD, bipolar disorder, or another condition, our team can help customize a treatment plan that works for you.
If you think it’s time to reach out for help, we’re ready to support you. Contact us today to learn about how we can help.
