Life can feel heavy, uncertain, and overwhelming from time to time. But when those burdens – whether that’s stress, anxiety, relationship issues, or negative, spiraling thoughts – get in the way of everyday living, it can warrant a real need for therapy. 

Therapy has many benefits for people who are struggling with mental health conditions, or who are struggling to navigate difficult transitions in life. It offers a structured, confidential, and judgement-free space where you can work through feelings of distress and develop healthy coping techniques. 

However, like many individuals, you might be asking: Do I really need therapy? Will it help me feel better? If so, what kind of therapy do I need?

These are important questions to ask. While the answers will ultimately require a conversation with a clinician, this guide is meant to shed some light on when therapy is needed and how to find the right therapy style for your individual needs and goals.

20 Signs You Need Therapy

Anyone can benefit from therapy, but do you need it? The answer to this question will largely depend on the state of your mental health and your quality of life at this time. For example, if you’re struggling with anxiety or depression and it’s getting in the way of everyday life, therapy is a great next step. If your stress levels and mental health are causing problems in other aspects of your life, such as your relationships or your performance at school/work, therapy can help.

Generally speaking, if mental health symptoms (such as distress, persistent sadness, constant worry, feelings of overwhelm, lack of self-love) are affecting your life negatively, have lasted more than two weeks, or have not gotten better with at-home care, it’s likely time that you try therapy.

Here are some common signs you need therapy:

Emotional and Cognitive Signs

1. Feeling constantly anxious, often without explanation
2. Feeling overwhelmed or underwater with everything
3. Constant need to overthink and analyze
4. Inability to turn off your negative or spiraling thoughts
5. Flashbacks or sudden feelings triggered by prior trauma
6. Persistent sadness and hopelessness
7. Feeling disconnected from yourself or unsure of your identity
8. Inability to regulate your emotions well
9. Getting angry or triggered very easily

Physical and Behavioral Signs

10. Frequently feeling fatigued and lacking energy
11. Drastic changes in sleeping patterns (getting more or less than usual)
12. Changes in your eating habits (consuming more or less than usual)
13. Frequent headaches, stomachaches, or other body pains without an explicable cause
14. Struggling to get out of bed and find motivation
15. Avoidance of family and friends, as well as social events
16. Lack of interest in once-loved activities
17. Using drugs and/or alcohol to cope with negative thoughts and emotions

Relational, Functional, and Crisis Signs

18. Weakened or stressed relationships
19. Declining performance at school or work
20. Thoughts of suicide, self-harm, death, or actual attempts at doing so

The above signs – especially when lasting for a stretch of time, and for those who haven’t been able to relieve symptoms on their own – are red flags that indicate therapy is needed.

However, not everyone needs therapy so urgently. There are other people who can benefit from therapy, who might need it to navigate life changes, but who don’t necessarily struggle with their mental health. For example, you might want to pursue therapy if you:

• Are navigating a big transition (e.g. divorce in the family, or a move across country)
• Desire to have a better relationship with yourself
• Want to improve relationships with loved ones
• Are preparing to become a parent
• Are getting ready to start a new school or job
• Want someone to talk to (outside of your typical circle or network)

These are just examples of cases where you might need therapy. Therapy isn’t solely for treating mental health disorders; it can also be a valuable tool for navigating big changes, learning coping strategies, building self-confidence, improving relationships, and developing new skills. 

Mini Quiz: Do You Need Therapy?

So, do you need therapy? Ask yourself these questions to find out: 

• Are you experiencing persistent sadness, hopelessness, and/or lack of self-love?
• Do you face constant feelings of worry and fear, and do those get in the way of your life? 
• Do you find it difficult to regulate your emotions and/or cope with everyday stress?
• Are you feeling overwhelmed and burnt out regularly?
• Have you lost interest in hobbies or activities you used to enjoy?
• Are you avoiding your friends and family, or are your relationships suffering recently?
• Have you experienced a traumatic event, and does it continue to impact your life?
• Do you struggle with feelings of guilt and shame?
• Do you use drugs or alcohol to cope with negative feelings or simply “get through the day”?
• Do you have trouble sleeping at night, or getting out of bed in the morning?
• Do you struggle with constant pains, like headaches or digestive issues, or any chronic conditions?
• Have you tried therapy or other strategies before, and found little to no relief?
• Are you lacking a safe space or trusted person, where you can turn to for support?
• Do you have thoughts of self-harm, suicide, or death?

If you answered “yes” to any of the above questions, you should consider therapy or another form of mental health treatment. Of course, speak with your doctor about your symptoms or ask a mental health professional for guidance and advice. A mental health screening can be completed by your doctor, and help you understand more about your condition and what type of therapy you need.

What kind of therapy do you need? 

Once you’ve decided to pursue therapy, the question then becomes, what kind of therapist do you need? Again, this question shouldn’t be answered without speaking with a clinician—whether that’s your doctor or a mental health professional. However, there are steps you can take to understand which type of therapy is best fit for you.

Before we get into the steps, let’s consider the types of therapy out there.

First, there are different kinds of therapy programs. Traditional talk therapy is usually offered in an outpatient format or, nowadays, through a telehealth platform. Residential therapy, on the other hand, offers a structured, live-in treatment environment for those with deep-seated mental health struggles. You may also find trauma-focused therapy programs, mindfulness and experiential therapy approaches, as well as group and family therapy formats.

There are also different therapy modalities. Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are some of the most common approaches to therapy, helping to identify, get to the root of, and manage negative behaviors, emotions, and thought patterns. A clinical provider or mental health treatment professional will develop a customized treatment plan based on your needs, if and when you are ready.

Here are some steps you can take to gain a clearer understanding of the type of therapy you might need:

1. Identify your struggles or problem areas. Take time to reflect on your symptoms or what you’re dealing with in this moment. Are you struggling with anxiety or depression symptoms? Is it a history of trauma, relationship challenges, or stress that is burdening your day-to-day life? Knowing your struggles can help you narrow down the kind of therapy that will be most effective for your situation.
2. Consider your personal needs and preferences. It’s also important to think about what you want in a therapy provider. Would you feel comfortable with one-on-one therapy, or a group therapy environment? Are you willing to attend a residential therapy program if that’s what you need? What values are important for your therapist to have? What type of environment will make you most comfortable—an open, reflective conversation style, or a more structured and goal-oriented approach? Answering these questions can help you find the right therapist.
3. Set goals for therapy. In a similar vein, think about what you hope to achieve by going to therapy. For some, the goal is simply to manage negative mental health symptoms and improve their quality of life. For others, the goal might be to strengthen relationships, heal from past experiences, develop healthy coping skills, or navigate a major transition in life.

Once you take the above steps, you can then begin the process of finding a therapist. Look for a therapist who meets you where you are; one who understands your background and the challenges you’re facing at this time in your life, and who uses strategies that align with your values and goals. You may ask your doctor for a referral, or ask those in your network/community for recommendations on therapists.

Additionally, please note that it can take some time to find a therapist you connect with. At the end of the day, therapy is most effective when you feel comfortable, safe, and open in every session. If you feel that you’re not at this place with one therapist, do not hesitate to continue your search until you find a therapist that you trust.

You may also find that traditional therapy isn’t a great fit for you. If you’ve tried therapy before and didn’t have success, it’s possible that a more structured treatment plan is needed. Or, if you’re facing more severe symptoms of mental illness – and those symptoms are disrupting your quality of life – you might consider a residential therapy program. 

Residential therapy and treatment programs give individuals like you the space and time they need to focus fully on their healing—away from the distractions of everyday life. It offers a structured program, round-the-clock support, and a treatment plan personalized to the unique needs of every client. The best programs offer an array of evidence-based therapy methods to ensure you get exactly what you need out of it. Learn more about residential therapy vs. outpatient therapy here.

Turnbridge is a mental health treatment provider with both residential and outpatient programs available for teenagers and young adults struggling. If you or your loved one is checking off the boxes above, and in need of an in-depth therapy program, consider calling Turnbridge as a next step.

If you simply need professional advice, and are unsure what kind of therapy you need, you may also call us for guidance. We will listen to your needs and help you uncover the best next steps for you.

Call 877-581-1793 today to learn more.