How to Know If You Need Therapy: 14 Signs You’d Benefit

Everyone goes through struggles from time to time. But sometimes, these challenges are too much to handle without help. Therapy may provide an effective way to work through issues and manage mental health concerns that might be affecting your day-to-day life. 

Is therapy a good option for you? That depends on your situation and what you’re hoping to accomplish. It’s not always easy to tell if you should seek help from a therapist or other mental health professional. But certain signs may indicate that therapy could be the right decision for you. 

Below, we’ll go through several signs that you might benefit from therapy — and explore why therapy may be helpful. We’ll also explain the different types of mental health professionals that provide therapy services. 

How do you know if you need therapy?

Some people seek therapy to treat a diagnosed mental health condition, such as an anxiety disorder, post-traumatic stress disorder, or depression. But you don’t need to have a mental health condition or any obvious signs and symptoms to see a therapist. In fact, anyone may benefit from therapy. 

Some people go to therapy in order to work on self-improvement or achieve personal growth. They may want to learn more about themselves or develop certain skills, such as interpersonal skills or stress management. 

If you think therapy might benefit you, just keep in mind that it’s not an overnight solution. Reaching your therapy goals takes time, effort, and commitment.  

How common are mental health issues?

Mental health concerns are more common than you might realize. A 2023 nationwide survey found that 37% of adults — more than a third of survey respondents — reported having a diagnosed mental health condition.

The National Institute of Mental Health estimated in 2023 that over one in five adults in the U.S. are living with a mental health condition. Yet, just under half of them receive treatment, despite therapy’s known effectiveness for depression, anxiety, and many other mental health concerns. 

14 signs you may benefit from therapy 

Not sure if therapy is right for you? Those experiencing any of the following signs are likely to find therapy helpful. Just keep in mind that these aren’t the only signs you should seek therapy — you may have other reasons for doing so.

1.  Feeling overwhelmed often 

Daily life can feel overwhelming sometimes. But if you constantly feel overwhelmed by life's challenges, it may be time to seek professional help. A therapist may help you cope with feeling overwhelmed and provide you with the tools you need to feel more in control of your own life.

2.  Disrupted sleep patterns 

Have trouble sleeping? You’re not alone. The National Institutes of Health reported in 2022 that roughly 50 to 70 million people in the U.S. have sleep disorders. Also, one in three adults in the U.S. don’t get the recommended amount of uninterrupted sleep on a regular basis. 

Sleep problems are a common side effect of many mental health conditions. But there are also many other causes of sleep issues that aren’t due to a mental health disorder. A therapist may help you explore the underlying issue that’s causing you to have trouble sleeping. 

3.  Feelings of hopelessness 

While everyone experiences challenging times when it isn't easy to see the light at the end of the tunnel, few situations are ever truly hopeless. Unfortunately, feelings of hopelessness are much more common — and these feelings may sometimes inhibit your happiness and your ability to find solutions to your problems. 

Feelings of hopelessness are one of many negative emotions that therapists help their clients manage and are a common reason why people seek therapy.

4.  Traumatic life experiences

Experiencing trauma at any time in your life may affect your current mental health. These events might result in unresolved trauma that triggers mental health symptoms, such as depression or anxiety. In some cases, people develop a disorder, such as post-traumatic stress disorder, due to unresolved trauma from the past. 

Going to therapy may give you a way to process traumatic life experiences — and heal from them. A therapist may help you work through unresolved trauma that’s affecting your mental well-being. 

5.  Grieving the loss of a loved one 

Losing someone you love is never easy. You may end up struggling with grief that becomes overwhelming or affects your mental wellness. Therapy provides a safe space to talk about what you’re feeling after the loss of a loved one. 

Working with a therapist also helps you understand the grieving process better. A therapist may help you learn adaptive ways to cope with stress and strong emotions related to grief. They may also help you work on accepting your loss and adjusting to life without your loved one. 

6.  Experiencing life-altering changes 

Major life changes can come in many forms and are sometimes a whirlwind for your mental health. Whether it's a career change, going through a breakup, being diagnosed with a serious illness, or any other life-altering changes, you may need help coping and figuring out what comes next. 

If you have experienced a life-altering change that you are struggling to deal with, working with a therapist may potentially help you adjust to your new circumstances in a way that is beneficial and healthy.

7.  Persistent feelings of negativity and apathy 

Having negative thoughts and feelings from time to time is common — but they may affect your mental health if they’re persistent. Likewise, having feelings of apathy every so often isn’t out of the ordinary. However, these feelings might also impact your mental well-being if they occur frequently. 

Therapy might help you identify these feelings and figure out why they’re happening. A therapist or other mental health professional may help you work on replacing these feelings with helpful or adaptive ones instead. 

8.  Difficulty managing stress 

Stress is something that everyone deals with in day-to-day life. But being able to manage it effectively helps prevent it from affecting your quality of life and well-being. 

If you struggle to manage stress, you may end up with chronic stress that affects your physical and mental well-being. Those who have excessive stress may experience symptoms such as sleep problems, frequent headaches, muscle tension, and high blood pressure. They might also worry excessively or be irritable. 

Therapy may help you learn effective stress management strategies, such as deep breathing, mindfulness, and journaling. 

9.  Avoiding social situations 

Did you know that social anxiety disorder affects roughly 5 to 10% of people worldwide? This study also found that up to 90% of people with social anxiety disorder may have a co-occurring mental health condition, such as a mood disorder or another anxiety disorder. 

SAD is just one reason why people might avoid social situations — though it’s a common one. Depression, grief, and other mental health conditions may also cause people to become socially withdrawn. 

Therapy may help those who struggle with social situations. A therapist may help you build or improve social skills and address underlying causes of social withdrawal.  

10.  Struggles in maintaining relationships 

Some people have a hard time maintaining relationships with partners, family members, and friends. All interpersonal relationships come with occasional challenges and conflicts. But a pattern or history of struggling to maintain them may indicate that professional help could be useful.

Having strong, healthy relationships is an important part of mental well-being. Individual therapy may help you work on improving social skills, such as communication and conflict resolution skills. Or you might work on addressing underlying issues that may be affecting your relationships. 

Couples therapy or family therapy provides a way for you and your loved ones to work through issues you’re having and grow closer. 

11.  Feeling emotionally numb or disconnected 

Trauma, grief, depression, and other mental health concerns may lead to emotional numbness or disconnection from oneself. Those who are emotionally numb may not feel emotions they would usually experience in certain situations, such as joy, anger, or sadness. Instead, their emotions feel dulled or absent. 

Feeling disconnected from oneself may lead to feelings of apathy or alienation. Working with a therapist may help you alleviate these feelings of emotional numbness and/or disconnection and reconnect with yourself and your emotions. 

12.  Difficulty in controlling emotions 

Everyone experiences negative emotions from time to time. However, your ability to control them and avoid letting them dictate your actions will largely determine your emotional health. 

If you have difficulty managing your emotions or find that your emotions frequently get the better of you, a therapist may be able to provide you with the tools you need to control your emotions rather than letting your emotions control you.

13.  Nutrition management 

Support for eating disorders is one reason why people seek therapy. However, even if you don't have an eating disorder, a major change in eating habits could still be a sign of underlying mental health concerns that a therapist may be able to help you resolve.

14.  Losing interest in things you’re normally passionate about 

Our passions are among the biggest things that bring joy and meaning into our lives. If you’re losing interest in the things that you’re normally passionate about, it probably isn't because you don't care about those things anymore. 

It's much more common for people to lose interest in their passions due to mental or emotional issues getting in the way, which is something that therapy may be able to help with.

The benefits of therapy 

Therapy can offer a range of both short-term and long-term benefits. Here are some of the biggest benefits that you can potentially look forward to when you find the right therapist.

Emotional support 

Many of us need the support of others to get through tough times. Many times, however, this support may feel hard to come by. Thankfully, therapists are trained in active listening and providing emotional support. Talking with a therapist can be highly beneficial when you just need someone in your corner to listen and cheer you on.

Empowerment and having a better sense of self 

Negative thoughts and challenging emotions may sometimes get in the way of you being the best version of yourself. Therapy can help you overcome these mental obstacles and provide you with a sense of confidence and empowerment. Therapy might also help you develop a much better sense of yourself — which is key to personal growth.

Improved relationships and communication

Going to therapy may help you build stronger relationships with loved ones. Mental health conditions might have a negative impact on these connections with others. Therapy provides a way to work on these concerns, increase self-confidence and self-esteem, and develop skills that help you have fulfilling relationships. 

A therapist may help you improve your communication skills — resulting in reduced misunderstandings and conflicts with others. And you might work on learning and building conflict resolution skills for those times when disagreements or arguments do occur.  

Attainment of life skills and coping strategies 

Therapy teaches you skills and coping strategies you can use for the rest of your life. This includes strategies for managing negative emotions and eliminating negative thoughts and thought patterns, problem-solving skills, and communication skills. These skills and strategies will allow you to manage negative feelings such as stress and anxiety in a healthier, more productive way.

Stress reduction and management 

A 2022 American Psychological Association (APA) poll found that 27% of people reported being so stressed on most days that they’re unable to function in their everyday lives. You might not be able to completely escape day-to-day stress — but therapy may help you learn to reduce and manage it. 

A therapist can recommend ways to effectively handle stress in your daily life, such as practicing gratitude, meditating, or even going for walks around your neighborhood. They may also help you learn strategies for dealing with stress in the moment, such as visualizing a relaxing place in your mind or doing deep breathing. 

How to find the right therapist 

Therapy can be incredibly effective — but it depends in large part on having a therapist who meets your needs. When you’re looking for a potential therapist, ask questions to learn more about their services and experience. 

For example, ask what kind of therapeutic approach they use and what kind of experience they have helping those who have the same mental health concerns as you. For practical purposes, find out about their availability, fees, and whether or not they take your insurance. It’s also crucial to find someone who feels like a good fit for you. Finding a therapist you feel comfortable with may make it easier to build a connection where you feel safe opening up. 

Get the mental health support you need with SonderMind 

Therapy may help with a lot of different mental health concerns. If you regularly experience any of the signs and symptoms we talked about above, a therapist could be a great source of support. 

Once you’ve made the decision to seek therapy, your next move is finding the right therapist or mental health professional — and SonderMind is here to support you every step of the way. 

At SonderMind, we get to know your unique needs, goals, and preferences for therapy, so we can connect you with the right licensed mental health professional. 

Ready to boost your mental well-being? Get started with SonderMind today and connect with the perfect therapist for your needs.