How do you know if you need therapy?

‘I mean… I know I don’t have it as bad as other people’ is probably one of the most common expressions Psychologists hear when they meet someone for the first time. Psychologists understand that it’s not how bad someone has it but understands that a person is going through a hard time that they want to address and improve. This might be a more obvious and immediately recognizable reason or, sometimes, a more unique situation and/or personal history that takes more time to understand. Both situations and circumstances can contribute to a change in quality-of-life circumstances for people that can have long-term effects if not addressed.

In this article, we will begin to demystify who could benefit from therapy and psychological counselling, with the hope of reducing anxieties about wanting to meet with a Psychologist

The importance of mental health

Mental health is a vital component of overall well-being and encompasses our emotional, psychological, and social well-being. It affects how we think, feel, and act, and influences how we cope with life's challenges, build and maintain relationships, and make decisions. Good mental health is essential for achieving a fulfilling and meaningful life.

Mental health problems can affect anyone, regardless of age, gender, ethnicity, or background. According to the World Health Organization (WHO), 1 in 4 people globally will experience mental health problems at some point in their lives. Mental health conditions can include anxiety, low-mood/depression, addictive behaviours, disordered eating behaviours, relationship difficulties, bereavements and loss, having a hard time with adjustments and transitions, etc.

Ignoring mental health problems can have severe consequences, including impaired social and occupational functioning, physical health problems, and increased risk of suicide. Seeking treatment early can significantly improve outcomes and general well-being.

Overall, prioritizing mental health and seeking help when needed can improve our quality of life, relationships, and overall well-being.

Stigma around therapy 

Unfortunately, there is still a significant stigma around therapy and seeking help for mental health problems. This stigma can be a barrier for people who need mental health treatment as it can prevent them from seeking help or delay treatment.

The stigma around therapy and mental health problems can be due to various reasons, including cultural beliefs, lack of awareness and education, negative media portrayals, and fear of judgment or discrimination. Many people may view therapy as a sign of weakness, and some may believe that seeking help for mental health problems is unnecessary or shameful.

By reducing the stigma around therapy and mental health problems, we can encourage more people to seek help when they need it, improve overall mental health outcomes, and create a more compassionate and understanding society. 

Signs you could benefit from therapy

Changes in sleep patterns, appetite, or energy levels

Changes in sleep patterns, appetite, or energy levels can be signs that you may benefit from therapy. These changes may be due to a range of factors, including stress, anxiety, depression, or other mental health problems.

If you are experiencing changes in your sleep patterns, such as difficulty falling or staying asleep, waking up frequently during the night, or sleeping excessively, therapy may help. Sleep problems can affect your mood, energy levels, and overall functioning, and addressing the underlying mental health issues through therapy can help improve sleep. 

Changes in appetite, such as increased or decreased appetite, changes in weight, or disinterest in food, can be a sign of depression, anxiety, or other mental health problems. Therapy can help identify the underlying causes of these changes and provide strategies to improve nutrition and overall well-being.

Difficulty managing stress, anxiety, or emotions

Difficulty managing stress, anxiety, or emotions can be a sign that therapy could be beneficial. These difficulties can have a significant impact on daily life, affecting relationships, work, and overall well-being.

If you are finding it challenging to manage stress, therapy can provide strategies to improve coping skills and reduce stress levels. Through therapy, you can learn techniques such as mindfulness, relaxation, and stress-reduction exercises to help manage stress more effectively.

If you are experiencing persistent anxiety, therapy can help you understand the underlying causes and develop strategies to manage anxiety symptoms. Therapy can provide tools to address anxious thoughts and behaviors, as well as relaxation techniques to reduce the physical symptoms of anxiety.

If you are having difficulty managing emotions, such as feeling overwhelmed, irritable, or hopeless, therapy can help you learn how to regulate your emotions more effectively. Therapy can provide strategies for identifying and coping with difficult emotions, as well as improving communication and interpersonal skills. 

Persistent feelings of sadness or hopelessness

Persistent feelings of sadness or hopelessness can be a sign of depression, a mental health condition that affects millions of people worldwide. Depression can have a significant impact on daily life, affecting relationships, work, general functioning, and overall well-being.

If you are experiencing persistent feelings of sadness or hopelessness, therapy can help you address the underlying causes of these feelings and develop strategies to improve your mental health.

Therapy can provide a safe and supportive environment to talk about your feelings and experiences. A mental health professional can help you identify the triggers of your depression and develop a treatment plan tailored to your individual needs.

Trauma or past experiences impacting daily life

Trauma or past experiences can have a significant impact on mental health and daily life. Trauma can include experiences such as abuse, neglect, violence, or other stressful events that can lead to post-traumatic stress disorder (PTSD), anxiety, depression, or other mental health conditions.

If you feel that traumatic or past experiences are impacting daily life, therapy can help you understand and process the trauma, develop coping strategies, and improve mental health and overall well-being.

Therapy can provide a safe and supportive environment to talk about your experiences and work through the emotions and thoughts associated with such experiences.

Benefits of therapy

How we deal with difficult things

Improved coping mechanisms can be a significant benefit of therapy. Coping mechanisms are the strategies and behaviors that individuals use to manage stress, anxiety, and difficult emotions. 

Therapy can help individuals develop healthy coping mechanisms that are more effective in managing stress and improving overall mental health and well-being.

Through therapy, individuals can learn to identify negative coping mechanisms, such as substance abuse, avoidance, or self-harm, and replace them with healthy and effective coping strategies. 

Increased self-awareness and self-esteem

Self-awareness is the ability to recognize and understand one's own thoughts, feelings, and behaviors, while self-esteem is the subjective evaluation of one's own worth and value.

Through psychological counselling, individuals can develop a better understanding of themselves and their thoughts and feelings, which can lead to increased self-awareness. Therapy can provide a safe and supportive environment to explore one's beliefs, values, and experiences, and identify patterns in one's behavior and relationships.

By developing a better understanding of yourself and building self-esteem, individuals can improve their ability to manage stress, build healthier relationships, and pursue meaningful goals and activities. Additionally, increased self-awareness and self-esteem can lead to improved self-confidence, which can be beneficial for personal growth and achieving success in various areas of life.

Improved communication skills

Improved communication skills can be a significant benefit of therapy. Effective communication is essential for healthy relationships, managing stress, and achieving personal and professional goals.

Through therapy, individuals can develop skills and strategies for improving communication, including active listening, assertiveness, and conflict resolution. Therapy can provide a safe and supportive environment to practice these skills and gain insight into communication patterns and behaviors. Effective communication skills can lead to better problem-solving skills and improved productivity in personal and professional settings.

Types of therapy

Cognitive-behavioral therapy (CBT)

Cognitive-behavioral therapy (CBT) is a type of talk therapy that focuses on changing negative thought patterns and behaviors to improve mental health and well-being. CBT is a goal-oriented, short-term therapy that typically lasts 12-20 sessions.

CBT can be used to treat a range of mental health conditions, including depression, anxiety, OCD, bipolar disorder, and PTSD. CBT can provide tools and strategies for managing symptoms of these conditions and improving overall mental health and well-being.

Through CBT, individuals work with a mental health professional to identify negative thought patterns and behaviors and develop strategies for changing them. These strategies may include cognitive restructuring, behavioral activation, exposure therapy, and problem-solving skills. 

Cognitive restructuring involves identifying negative thought patterns and challenging them with more positive and adaptive thoughts. Behavioral activation involves engaging in helpful activities and behaviors to improve mood and motivation. Exposure therapy involves gradually exposing individuals to feared situations or objects to reduce anxiety and fear. Problem-solving skills involve developing effective strategies for solving problems and managing stress. 

CBT can provide significant benefits for mental health and overall well-being. By identifying and changing negative thought patterns and behaviors, individuals can improve their ability to manage stress, reduce symptoms of mental health conditions, and improve relationships and overall quality of life.

Humanistic approaches to therapy 

Humanistic and traditional approaches to therapy are non-directive talk therapies that encourages a person’s self-discovery and personal growth. In therapy, individuals explore and discuss their experiences, feelings, and personal values to gain insight into their own motivations and goals.

The therapist creates a non-judgmental and empathetic environment where individuals can freely express their thoughts and emotions. The therapist listens actively and helps the individual identify their own values, goals, and motivations. Other techniques used in humanistic therapy may include art therapy, music therapy, and mindfulness.

Humanistic approaches are typically helpful for life-related stresses and concerns, like when there has been a bereavement, a break-up, a significant change in a person’s life (adjustment and/or transition), if there have been problems in a relationship, or can be more existential in nature.

If you’ve been wondering if speaking to a psychologist could be helpful, give us a call at MAPP Psychology and we can offer an initial consultation- we can make an initial recommendation and arrange for a meeting to further explore your goals.