This article discusses mental health crises, including mentions of self-harm and suicide. If you or someone you know is experiencing a mental health crisis, help is available.
Call 911, go to the nearest emergency room, or call or text 988 to reach a trained crisis counselor at the Suicide & Crisis Lifeline.
If you’re wondering, “Do I need therapy?” or “How do I know if I need therapy?” you’re not alone. People seek therapy out for all kinds of reasons, ranging from mental health conditions that are disrupting their lives to personal growth.
In fact, therapy is more common than you might think. Approximately 20% of US adults seek professional mental health treatment in a given year. That’s one in five people! Not to mention, the popularity of online therapy has grown significantly, making it easier to experience the benefits of therapy than ever before.
Key takeaways
- Therapy may be more common than you thought. About 20% of US adults seek mental health treatment annually.
- Key indicators that you may need therapy include persistent stress, anxiety affecting daily life, chronic sadness, and sleep disturbances.
- Immediate help is crucial for thoughts of self-harm, impaired daily functioning, or high-risk behaviors.
- Therapy is tailored to individual needs, with various approaches available (e.g., CBT for anxiety/depression, DBT for borderline personality disorder).
Signs you might benefit from therapy
If your mental health is taking a toll on you, it’s a good idea to consider psychotherapy, otherwise known as talk therapy. “We all need some help now and then,” says Marsha Meadows, a licensed professional counselor with Grow Therapy. “If you are asking yourself if you need therapy, then trust your gut. The answer is probably yes, and seeking help is a logical next step.”
Here are 16 examples of signs that your mental health is struggling and therapy could help.
1. Feeling overwhelmed or constantly stressed
Stress is a part of life, and everyone experiences mild to moderate stress from time to time. But if you feel stressed and overwhelmed more often than not, and you’re unable to cope with this stress — for example, relying on alcohol to relax or finding that you’re irritable at work or at home due to pressure — this is a sign you could benefit from professional help.
2. Anxiety and worry that make it hard to function
If you can’t seem to control your anxious thoughts, anxiety is interfering with your day-to-day activities, or if you’re having frequent physical symptoms (like a racing heart or dizziness), you could be struggling with an anxiety disorder.
3. Persistent feelings of sadness or hopelessness
If you chronically feel sad or hopeless, this can have a major impact on your quality of life. Maybe you haven’t felt like yourself in a long time, and you’ve lost interest in things you used to enjoy. These are signs that you could be struggling with depression.
4. Sleep disturbances
Sleep disturbances –– either trouble falling or staying asleep, or excessive sleep –– may indicate underlying mental health concerns. For example, anxiety disorders can result in insomnia, and depression might lead to excessive sleep.
5. Difficulty coping with significant life changes and transitions
Major life transitions like divorce, loss of a loved one, career changes, and moving can cause a lot of stress and other feelings. Even changes generally regarded as positive, like becoming a parent or retiring, can be difficult to deal with. Therapy can help you navigate these life changes and transitional times.
6. Work or school difficulties
Struggling to concentrate, meet deadlines, or perform adequately at work or school could indicate an underlying mental health struggle. Trouble concentrating, for example, is a potential symptom of depression, generalized anxiety disorder, and attention-deficit/hyperactivity disorder (ADHD).
7. Changes in appetite or eating habits
If physical health reasons are ruled out, changes in appetite or weight could be related to mental health conditions. Lack of appetite, overeating, or significant weight fluctuations may signal deeper issues like anxiety or depression.
8. Isolation or loneliness
If you find yourself withdrawing from social interactions and actively avoiding friends, family, or social activities, consider finding a mental health professional to talk to. The underlying reasons for this behavior are worth looking into — plus, loneliness is a risk factor for other mental health disorders.
9. Problems in relationships
If you consistently have relationship problems, experience repetitive conflict patterns, or struggle with communication or boundaries, it’s likely you could benefit from therapy. Individual therapy, couples therapy, and family therapy are all good things to look into
10. Grief and loss
Grief is a complex condition that can have profound effects on your mental health as well as your physical health. A mental health professional can help you move through the stages of grief, process your emotions, and move forward after a tragic loss.
11. Trauma or unresolved past experiences
Trauma, especially unresolved trauma, can result in significant mental health consequences. Flashbacks, nightmares, hypervigilance, or intrusive memories of past experiences can indicate post-traumatic stress disorder (PTSD).
12. Substance use or addictive behaviors
If you find that you’re using substances like drugs or alcohol as a coping mechanism, it could be time to seek treatment. Some people acknowledge that they have a problem but can’t stop; others don’t think they have a problem, but people in their lives have commented that they do. Therapy can help in all these cases, as well as with addictive behaviors such as gambling, shopping, and consumption of pornography.
13. Feeling disconnected or empty
Feeling empty and like you aren’t connecting with your life or the people around you — especially for a long period of time — could indicate depression. Emotional numbness or emotional blunting can also be signs of PTSD, borderline personality disorder, or schizophrenia.
14. Difficulty managing emotions or anger
If you’re having frequent or extreme mood swings, explosive reactions, or feeling like your emotions are out of control, there could be underlying emotional issues at play. A mental health professional can help you identify the root of your emotions and behaviors, and learn things like relaxation techniques and anger management skills.
15. Repetitive negative thought patterns
Persistent self-criticism, fear of failure, and perfectionism are examples of negative thought patterns that can contribute to low self-esteem and other mental health struggles. Having irrational anxious thoughts, or circular thought patterns that don’t seem to go anywhere, can also be an indicator of a mental health condition.
16. Physical complaints without medical cause
The connection between your mind and body is very strong. Many physical symptoms, like gastrointestinal issues, headaches, and muscle tension, can be linked to mental health struggles. Addressing your emotional well-being can have a positive impact on your short- and long-term physical health.
When therapy might be especially urgent
It’s important to be aware of mental health situations that indicate a need for help as soon as possible. Here are a few.
Thoughts of self-harm or suicide
If you or someone you know is thinking about self-harm or suicide, this signifies an urgent need for assistance, Meadows says. This is a serious mental health crisis, and you don’t have to go through it alone. Visit the nearest ER, or call or text the 988 Suicide & Crisis Lifeline for immediate help. After the acute crisis is managed, ongoing therapy is crucial.
Impaired daily functioning/inability to function
If you are struggling to carry out your daily tasks, such as being unable to get out of bed, go to work, or care for yourself or others, this is cause for concern. It’s important to recognize when life has become unmanageable without support. Various mental health conditions, when untreated, result in an inability to function.
High-risk behavior
If you or someone you know is at risk of overdose or death due to substance use, are engaging in self-harm or risky sexual behavior, or are acting in an erratic, paranoid, or violent manner, it’s critical to get help as soon as possible. Mental health support from a professional can be life-changing and, in some cases, life-saving. In these cases you can also visit the nearest ER, or reach out to a crisis hotline.
Taking the first step toward better mental health
Therapy is a personal journey; there’s no “one-size-fits-all” approach. Seeking therapy is a sign of self-awareness and strength — and you can find a licensed therapist who meets your needs. Through in-person sessions or online platforms, there’s a path to support for everyone.
Not all therapy is the same; a mental health professional will tailor a treatment plan based on your unique concerns and preferences. For example, cognitive behavioral therapy (CBT) is effective for many types of conditions, including anxiety and depression. Trauma therapies like somatic therapy or prolonged exposure therapy are ideal for PTSD treatment, while dialectical behavior therapy (DBT) is ideal for a condition like borderline personality disorder.
