How to Recognize When It's Time to See a Therapist

Pay attention to the feeling of 'not being yourself'. You may feel as if you no longer recognize who you are lately, and this feeling persists despite your best efforts to shake it off. It's normal to have a bad day or even a rough week, but if these emotions linger and begin affecting your life and interactions, it's time to take the next step and consult a therapist.

• Typically, you enjoy spending time with friends, but suddenly, you prefer being alone most of the time.
• You might find yourself getting angry more easily, even though this wasn’t a common reaction for you before.

Consider how your emotions are affecting your life. Have you noticed a shift in your feelings and behaviors at work, or is it only when you're at home? Or perhaps you've observed that changes are impacting your family, school, work, friends, etc.? You might find that things at school and your relationships with friends are deteriorating, or that your home life and work are falling apart. If the way you feel about situations differs from what is usually considered 'normal' for you, it may be time to seek out a therapist.

• You might also realize that you're becoming less patient with your colleagues at work, and you snap at your children more easily than before.
• You may also notice a significant decline in your work productivity, and suddenly, you no longer care about taking care of your home life.

Changes in your sleep habits. Sometimes, not getting a good night's sleep before an important presentation or event you're excited about is normal, but if you're frequently oversleeping (sleeping too much during the day) or struggling to sleep (such as having trouble falling asleep or waking up during the night), it could be a sign of anxiety.

• Both insomnia and excessive sleep can indicate anxiety.

Look for changes in your eating habits. You might find yourself eating more often as a way to cope with stress. Or perhaps you feel completely uninterested in food and have difficulty eating, unable to enjoy meals. Changes in eating habits are signals of anxiety.

• You might find comfort in eating, leading you to overeat.
• You could also notice that food has lost its appeal or taste, causing you to skip meals.

Observe feelings of sadness or negativity. If you're feeling sadder than usual, or experiencing feelings of hopelessness, indifference, isolation, and it's hard to shake them off, it might be time to see a therapist. Perhaps you once felt excited about life, but now everything seems dull. Feeling down for a few days is normal, but feeling this way for weeks signals a more serious issue. The sooner you address it, the sooner you'll feel better.

Pay attention to feelings of irritability, panic, or emotional reactivity. You used to worry about small things, but lately, you feel like everything is spiraling out of control. Worry may be taking over your time and life. You might feel embarrassed to admit what scares or panics you, but you can’t shake the feelings. If you're unable to get things done because you're consumed by worry, it’s time to seek help.

• Other signs that you’re dealing with anxiety include restlessness, discomfort, and difficulty concentrating.

Consult with your primary care doctor. Your regular physician (whether a general practitioner or your primary care provider) plays a crucial role in determining whether you need to see a therapist and can help you find the right one. Schedule an appointment with your doctor and share how you've been feeling lately. Your doctor will conduct tests to rule out any medical issues (such as illness or hormonal changes) that could be contributing to your negative emotions.

Ask yourself if you engage in self-harming behaviors like cutting. Self-harm, such as using sharp objects like razors to cut certain parts of the body (often the arms, wrists, and legs), is a dangerous way to cope with emotional pain. Although it may serve as a way to express inner turmoil, it is harmful, and individuals who self-harm should seek healthier solutions, such as therapy, to address emotional distress.

• Self-harm can be life-threatening, leading to hospitalization or even death if important veins or arteries are severed. This behavior should be taken very seriously.

Reflect on the rigid and expanding thought patterns. Obsessive-Compulsive Disorder (OCD) can severely affect both thoughts and behaviors. While it’s normal to double-check whether the door is locked or the stove is turned off, those with OCD often repeat such checks compulsively. They also engage in ritualistic behaviors out of persistent fear, such as washing their hands hundreds of times a day to avoid germs or repeatedly locking doors to prevent a break-in. These routines are far from enjoyable, and even the smallest change can cause extreme anxiety.

• OCD means being unable to control your thoughts or urges. Spending hours each day performing rituals that cause severe anxiety and disrupt daily life is a hallmark of OCD.
• If you have OCD, treatment is essential. Without intervention, symptoms are unlikely to improve.

Consider if you have experienced trauma. If you have ever endured a traumatic event, therapy can be an essential step in healing. Trauma can involve physical, emotional, or sexual abuse. Being assaulted, witnessing someone’s death, or being part of a catastrophic event like war or a natural disaster are all forms of trauma. A therapist can help you process your emotions and find ways to cope with the trauma.

• Post-Traumatic Stress Disorder (PTSD) is a real condition that affects many people following traumatic events. If you experience symptoms such as nightmares, flashbacks, or extreme fear that the trauma may happen again, seek help.

Consider the use of addictive substances. If you've recently started drinking alcohol or using substances in excess, it's likely you're using them as a way to cope with emotional issues. Sometimes, people resort to alcohol or stimulants to forget or stop thinking about the pain they feel inside. Increasing use of these substances could be a sign of deeper issues that need to be addressed. Therapy can help you explore healthier and more effective coping strategies.

• Excessive alcohol consumption can lead to serious health issues. This is not a safe or healthy way to cope.

Reflect on the risks posed by your symptoms. If you're at risk of harming yourself or others, seeking medical help immediately is crucial. If you're in immediate danger, call emergency services right away. You should reach out for help if any of the following apply to you:

• You have thoughts or plans of suicide.
• You are considering harming others or have already done so.
• You fear you may harm yourself or someone else.

Reevaluate stressful life events. Major life events can contribute to anxiety and make it difficult to cope. Therapy can offer strategies to talk through transitions and manage them better. Consider whether you've experienced or are currently facing any of the following situations:

• Moving to a new place
• An accident or natural disaster
• Major life transitions (a new job, starting university, moving out)
• A breakup
• Grief from losing a loved one

Understand that therapy can also help with "smaller" issues. You might think that only those with major trauma, suicidal thoughts, or severe depression need therapy, but that's not true. Many therapists are trained to help with issues like low self-esteem, marital problems, behavioral issues with children, interpersonal conflicts, and developing greater independence.

• If you're unsure, you should schedule a session with a therapist for an evaluation. This process may include assessments and answering questions. The therapist will provide treatment options and their advice.

Understand your ability to cope with challenges. Life will often surprise you with unexpected difficulties at the least anticipated times, and it is crucial to know how to handle tough situations. If you lack coping skills and find your current situation overwhelming, a therapist can assist you in discovering strategies that work best for you.

• Unhelpful coping strategies may include turning to drugs to feel better, or drinking alcohol to get drunk.
• A therapist can help you explore healthy coping techniques and teach skills like deep breathing or relaxation methods.

Reflect on whether any of your attempts to feel better have been effective. You should think about your situation and how you feel, asking yourself what factors have been helpful. If you're struggling to identify anything that has worked, it may be time to seek help. If you've tried everything and nothing has helped, you can acknowledge that you might not have the necessary tools to handle the issue right now. A therapist can guide you in finding healthy coping methods and offer a different approach to your challenges.

• You might have gone shopping to feel better, but still felt bad afterward.
• If some methods that helped in the past (like deep breathing or exercise) no longer seem to improve how you feel, it might be worth consulting a therapist.

Focus on how others have been responding to you recently. Sometimes, the way others react to you can help you realize that your problem is more serious than just ordinary sadness or anxiety. If your friends or family seem fatigued from listening to you or trying to help, it may be time to see a therapist. Alternatively, if you feel bad about "ruining the mood" and hesitate to share your problems with friends, a therapist can support you in this process.

• Perhaps others are becoming more cautious around you, concerned for your well-being, or even fearful of you.
• Seeing a therapist will allow you to talk about your issues freely and find ways to communicate with your friends more effectively.

Recall when therapy was helpful for you in the past. If therapy has helped you before, it can likely help you again. Even if you are seeking therapy for a completely different reason now, it's important to remember that it was beneficial for you before and could be just as useful in the present. Reflect on the benefits you gained from therapy and consider how it can assist you with your current situation.

• Reach out to your previous therapist and check if they have availability.

Consider whether you enjoy discussing and thinking about your issues. Therapy may not be the ideal treatment for everyone, as people cope and address their problems in various ways. However, if talking about your issues, answering questions, and being honest with a professional truly helps, therapy can be highly beneficial.

• A therapist may challenge your usual ways of thinking, so you should be prepared to face tough questions. It's important to know that the therapist is there to support you and help you grow. They won't force you to do anything you're not ready for.

• Remember, you truly matter. Thinking along the lines of 'I'll have to endure this alone' or 'They don't care' can lead you down a dangerous path. People care about you, and no one wants you to suffer, especially on your own. You deserve support and assistance.