When to Consider Therapy: Early Signs to Look Out For
Therapy is the process of meeting with a mental health professional to receive support and treatment for emotional or psychological matters in a safe, confidential space. It often involves addressing past traumas, exploring and changing maladaptive thoughts, feelings, and behaviors, and learning coping skills to improve mental wellbeing. While therapy is often initiated by people who are suffering or in crisis, it can also benefit those who are seeking greater self-understanding, personal growth, or integration. However, determining when you might actually need to see a therapist can be challenging unless you are familiar with some of the warning signs. If you find yourself wondering whether you should talk to a therapist, this article describes many of the situations where seeking professional help is recommended.
You experience or expect to experience a challenging life event
This can include anything from a job loss/change, the starting/ending of a relationship, or a big move, to experiencing something traumatic, getting a difficult diagnosis, or grieving the loss of someone close to you. These are not limited to negative events - something like getting married, for example, can be positive but might still be challenging and could therefore benefit from professional guidance. Often these events are unexpected, but in the cases where they are anticipated it can be helpful to be proactive and set up your support system ahead of time so it is there for you when you need it the most.
You experience extreme changes in your mood, sleep, appetite, or personality
Symptoms such as frequent or severe mood swings, eating significantly more or less than usual, difficulty concentrating, insomnia or over-sleeping, sudden or persistent anger/irritability, suicidal thoughts, and loss of interest in things you used to enjoy can all be signs of a mood disorder such as depression. Left unaddressed, these symptoms can begin to erode your personality and rob you of your life force, or in extreme cases, lead to loss of life. Don’t wait until things feel hopeless or you are in crisis - tell someone you trust that you are struggling or reach out to a therapist for help.
You are having thoughts of self-harm
Self-harm can come in many forms; people commonly think of cutting, but it can also include burning or picking the skin, restricting eating, or engaging in risky or dangerous behaviors such as substance misuse or driving dangerously. In it’s most extreme form, self-harm can involve suicidal ideation, both passive (such as wishing you were dead) as well as active (thinking about a plan to end your life). If you are having thoughts of self-harm or suicide, reach out to a professional or someone you trust, or call or text the 988 Suicide and Crisis Lifeline and they can help connect you with professional help.
You feel controlled by your worry or behaviors
Having some worry is a normal part of life, but for certain people, their worries can become all-consuming. This can lead to spending excessive amounts of time worrying about or avoiding situations you are worried about, such as in cases of social anxiety or phobias. For others, their worry might manifest in the form of intrusive thoughts or they are only able to quell their worries by performing specific behaviors or mental rituals, also known as a “compulsions.” These worries and behaviors are often difficult to control, which can be an indication of an anxiety disorder or obsessive-compulsive disorder and require treatment such as CBT (cognitive behavioral therapy) or ERP (exposure and response prevention) from a trained professional.
Your symptoms are impacting your ability to function
Many people will not consider a situation or condition problematic until it starts to impair their functioning. This can be limited to one area of life or span across several areas, for example when symptoms are impacting your romantic relationship, friendship(s), work, finances, or ability to care for yourself. Even then, it can be difficult to recognize and accept the need for help until someone else brings it to your attention. If you find you are struggling to function in any areas of your life, this is a sign it’s time to ask for help.
You are avoiding things or socially isolating
Avoidance is often a symptom of anxiety, especially when it is driven by fear or discomfort. But it can also be a sign of depression, such as when it involves socializing or decreased motivation to engage in areas of life you used to enjoy. If you find you are avoiding activities, people, or places out of fear or because you no longer feel interested or “up for it,” this is a sign something more is going on. It may be the last thing you want to do, but reaching out for professional help is often the best way to overcome this. It can feel daunting, but you only need to take that first step; once you are connected with a therapist they can guide you through the rest.
You are using substances or activities to “numb” or disconnect
Another way avoidance can manifest is by “numbing” yourself, for example through using alcohol or other substances, food, social media, shopping, or really any activity that serves to disconnect you from your feelings or circumstances. Some of these behaviors can pass as “healthy,” for example reading books or working out. But if they are done in excess, in a way that could be harming you or someone else, or to distract yourself from dealing with underlying issues, they should be considered problematic and addressed with a professional.
You feel “stuck” or your symptoms are not improving
Sometimes even despite our best efforts, things do not seem to improve. This can be frustrating and demoralizing, but often these are indications that it’s time to reach out for help. While your personal support network can be invaluable, they are not always equipped to assist you in the ways you may need. If you have exhausted your options and are still feeling stuck, a therapist can provide the guidance you may have been missing. You do not have to face these challenges alone!