How Do I Know If I Need Therapy? Signs That Talking to Someone Could Help

In this guide, we share common signs that therapy could help you, some questions to reflect on and what you can expect if you decide to take the step.

What does needing therapy mean?

Needing therapy doesn’t mean something is “wrong” with you or that you are “crazy”. It means something is weighing on you, and talking to a licensed professional could help you understand it and manage it better. According to the National Institute of Mental Health (NIMH), psychotherapy can help people identify and change troubling emotions, thoughts and behaviors, and it is used not only for mental health conditions but also to cope with difficult life situations.

10 signs therapy could help you

Emotional signs

1. You feel sad, empty or hopeless. If the sadness doesn’t go away or keeps coming back, it is worth talking about.

2. You feel worry or nerves that won’t settle. Constant anxiety, racing thoughts or a feeling that something bad is going to happen are reasons to ask for help.

3. You feel irritable or frustrated easily. If you snap over small things or are in a bad mood more often than usual, it may be a sign that something else is going on.

4. You have lost interest in things you used to enjoy. No longer enjoying your hobbies, your family or your friends is an important sign.

Physical signs

5. Your sleep has changed. You sleep much more or much less, wake up during the night or struggle to get up because of how you feel.

6. Your appetite has changed. You eat much more or much less than usual, or notice weight changes you weren’t trying for.

7. You have trouble concentrating. You forget things, can’t focus at work or find it hard to make decisions.

Signs in your daily life and relationships

8. You can’t keep up with your usual routine. It is hard to keep up with work, home or caring for your family.

9. Your relationships are suffering. You argue more, pull away from people or feel that no one understands you.

10. You are going through a difficult change. A loss, a separation, moving to a new country, being far from your family or a traumatic experience can be a lot to carry alone, even if you don’t have any “serious” symptoms.

Questions to ask yourself

If you are still unsure, reflect on these:

• Is what I feel affecting my work, my family or my health?
• Have I tried to handle it on my own and it hasn’t worked?
• Would I like to talk to someone outside my family or close circle?
• Is there something I haven’t told anyone that is weighing on me?
• Have people close to me said I seem different?

If you answered yes to any of them, therapy could help you.

You don’t have to wait until it is serious

There is no minimum amount of time you have to wait before asking for help. If what you feel worries you or affects your life, that is reason enough to talk to someone. Therapy can also be preventive: working on something when it is just starting is often easier than waiting for it to grow.

Myths that might hold you back

“Therapy is for crazy people.” Therapy is for anyone who wants to feel better or understand themselves better.

“I should be able to handle this on my own.” Asking for help isn’t weakness. It is a way of taking care of yourself and the people who depend on you.

“Other people have it worse.” Your pain matters, even if other people are also struggling.

“Talking doesn’t change anything.” Therapy isn’t just venting. A licensed professional helps you understand what is happening and learn tools to manage it.

What happens if I decide to go to therapy?

In your first session, your therapist will ask questions to get to know you and understand what brings you to therapy. Together you can set goals for what you would like to achieve. You decide what to share and at what pace. With virtual sessions, you can do it from home, in your language.