How Do I Know If I Need Therapy?
Written by Gina Porter, MA, LPCC
There are times that life can become really difficult. Perhaps you’re going facing a life transition, such as moving away from home, starting a new job, having a child, beginning a new relationship, or even ending one. Maybe you’re struggling in your relationships with family members or having difficulties in your current job. It’s normal for us all to experience challenges and some degree of “ups and downs”. Sometimes, we are able to navigate challenging circumstances on our own by increasing self-care, talking to a loved one, or cutting back on commitments. However, there may be times that it feels that nothing is working. When you get to the point that you have utilized all of your tools or resources, it may be helpful to go to therapy.
Is Your Problem Impacting Your Life Significantly?
A good indicator that you may need therapy is when the problems have begun to affect other areas of your life. For example, you may notice that your relationships are suffering. If you’re finding yourself in more conflicts or interpersonal distress, it’s a good indicator that therapy could be helpful. Another indicator that you may need therapy is if your work or school activities are suffering. You may feel a lack of motivation, “burnt-out”, irritable, or anxious about work. When these feelings begin to affect one’s work or academic performance, therapy can be helpful to resolve the underlying issues.
Are You Having Any Symptoms?
Another indicator that you may need therapy is if you are having unwanted symptoms. Some of these symptoms can include the following:
Irritability
Fatigue/Low Energy
Loss of Motivation
Isolation
Burnout
Somatic Symptoms (Migraines, nausea, muscle tension)
Sleep Issues
Panic Attacks
Feeling Hopeless
These symptoms can indicate that you are experiencing distress and you need to do something differently. It’s important to recognize your level of distress. As an EMDR therapist, I use a scaling question called the “SUD” scale, which stands for “Subjective Units of Distress”. I ask the client, on a scale of 0-10, what is your level of distress? 0 would mean you are completely calm, at peace, nothing is bothering you. 10 would mean feeling the worst you have ever felt in your life, physically or mentally. It is typical to have a small level of distress at various times throughout the day, such as when we are stuck in traffic, managing an emotional child, or undergoing some other stressor. However, if your level of distress is above a 5 and rarely coming back down to a 0-2, it may indicate that you are under a high level of distress and could benefit from therapy.
Are My Problems “Big Enough” for Therapy?
It may be tempting to dismiss your problems, symptoms, or level of distress and assume that you can “take care of it on your own”. People come to therapy for all different reasons. Each human has a different level of resilience or tolerance to distress. For those who have had any sort of trauma history there can be a higher sensitivity to stressors, resulting in more personal distress. One does not have to have “big" problems” to come to therapy. Therapy is meant to be a safe space to process any challenges that are occurring in your life and find real, practical solutions.
What To Do Next If I’m Ready To See A Therapist
If you have decided that you need therapy or would like to speak to a mental health professional, it’s important to decide what type of therapist you’d be the most comfortable with. Do you have an age or gender preference? Do you want someone who supports certain values or beliefs? Is there a specific type of therapy you’re interested in? Do you need to use your insurance or can you pay out-of-pocket? Would you like to be seen in-person, or do you need the flexibility of being seen virtually? Many therapists offer a free, initial phone consultation. This can be a wonderful way to get a feel for a therapist’s style and personality. The most important part of finding a good therapist is making sure you feel safe and free to disclose vulnerable information about yourself. It’s also okay to book an initial appointment with a therapist just to “try it out”. There is nothing that says you have to stay with the same therapist once you have had your first session. To find a therapist near you, you can try this online directory: www.psychologytoday.com. If you are located in Colorado and would like to discuss options for in-person or online therapy, you can fill out the Contact Me form for a free, 15-minute consultation.
