How do I know if I need therapy? How to feel confident in knowing whether to seek therapy or not

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by

Caitlin I.
in

‘How do I know if I need therapy?’ or ‘Am I struggling enough to need therapy?’ are two questions you might be currently asking yourself.

Maybe you’re wondering if you really need therapy and whether your difficulties are ‘bad enough’ to seek support. If so, this is a common concern that I hear from clients in therapy. If you’re having these worries and doubts, then hopefully this blog post will help you to decide.

Person with long hair wearing a denim jacket and jeans sitting with their hands clasped in their lap opposite a person dressed in black doing the same. Image represents a therapy session for blog post how do I know if I need therapy.
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So, how do I know if I need therapy?

Firstly, it’s completely normal to wonder whether therapy is really necessary for whatever you’re struggling with at the moment.

Secondly, whilst there is an increased awareness and acceptance around mental health difficulties, there’s still some stigma. This means that in some places, it’s still uncommon to hear people talking about their struggles or having therapy.

Some people believe that therapy is only for those with severe mental health difficulties, but this is not true. In fact, people with severe mental health difficulties often require more intensive support than what therapy alone can offer.

Therefore, whatever you’re struggling with, it’s possible that therapy could help. I say ‘possible’ because everyone is different. It’s possible that you can benefit, no matter how big or small your difficulty may seem. But equally, some people do not find therapy helpful.

Whilst there’s no definite answer to the question ‘How do I know if I need therapy?’ there are some factors which can help you to decide. Let’s explore some of them…

How do I know if I need therapy? Here’s some signs you might…

  • You experience persistent and recurring emotions, thoughts, feelings or behaviours that you find difficult to cope with, understand or manage.
  • You notice yourself often feeling stressed, burnt out and/or drained by every day situations.
  • You’re finding certain life transitions difficult to manage e.g. a break up, grief, moving, new job, becoming a parent.
  • You’re feeling stuck in your personal or work life and are unsure of how to move forwards.
  • You’ve persistently experienced physical symptoms of discomfort and/or lack of sleep which no amount of medication or alternative therapies seem to help with.
  • You’d like change in your life but are unsure of how to achieve this or have tried before and not succeeded.
  • You have difficulty functioning in day to day activities such as work, university/college, daily tasks or maintaining relationships.

Note: This list is by no means representative of the exact signs you need to demonstrate before you can seek therapy. Each person and situation is unique so there may be things that you’re struggling with that are not on this list. This is simply to give you some ideas if you’re struggling to know whether therapy would be helpful or not.

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Therapy isn’t just for people with diagnosed mental health conditions

Therapy is not just for people with anxiety, depression or other diagnosed mental health conditions. You can seek therapy no matter what you’re struggling with. Perhaps you want to seek personal growth, make a big change in your life, improve your relationships or find ways to navigate life’s challenges. There’s no set criteria for therapy. As a therapist myself who’s also had my own therapy, I can tell you that I have explored a huge variety of topics with clients and in my own therapy.

How does therapy help?

Therapy can be helpful in many different ways, but some of the most common include:

  • Emotional Validation: Therapy provides a non-judgmental and confidential space to explore feelings and gain insight.
  • Problem-Solving Tools: Depending on the therapist’s approach, some can offer strategies and coping mechanisms to help manage stress, anxiety, and emotional challenges.
  • New Perspectives: Therapy can provide a fresh lens to view your problems and foster a deeper understanding of yourself. This allows you to gain a deeper sense of self-awareness so that you can develop self-compassion whilst making positive changes in your life.
  • Support Through Change: Therapists can help you manage big life changes, develop new habits, and work on personal growth.

Taking the next step: How to find therapy

Depending on where you live, there are different ways to find a therapist. You can simply type into a search engine ‘therapist’ or ‘counsellor’ followed by the area where you live. You can also search ‘online therapy’ if you don’t want to meet in person or ‘outdoor therapy‘ if you do but prefer to be outside.

Alternatively, there are different directories such as the Counselling Directory or the BACP which have a list of different therapists who you can filter based on things such as their specialities, gender, location etc.

How do I know if they’re the right therapist for me?

Deciding on a therapist is a very personal decision. It’s important that you feel comfortable whilst also feeling gently challenged. Most therapists offer a free 20-30 minute no-obligations introductory call. This is a great chance for you to see whether they might be a good fit for you or not. It can be helpful to have a few of these intro calls with different therapists so that you can get a feel for what you might be looking for.

If you want to ensure that the therapist has suitable experience or understanding of what you’re struggling with, it can be helpful to prepare a set of questions beforehand. These might include things that are important to you in a therapist. For example, if you’re neurodivergent, you may want Neurodiversity-Affirming Therapy and have specific questions relating to how the therapist can support your needs.

How do I know if I need therapy? Final thoughts…

Therapy can be a powerful tool for managing emotional health, building resilience, and improving overall quality of life. It can be a great form of self-care and growth, whether you’re facing specific challenges or simply looking to improve your well-being.

If you’re still wondering ‘how do I know if I need therapy?’, or would like to find out more you can book a free 20 minute online introductory call or make an enquiry with me below. I’d love to hear from you.

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A photo of Caitlin smiling wearing glasses, a white top and a brown skirt. She is standing in the doorway of her therapy space. How do I know if I need therapy?