Do I Need Therapy?

IN THIS ARTICLE: Quick self-check · Steps to getting help · FAQs

How Do You Know if You Need Therapy?

Everyone experiences tough and sometimes unbearable times in their lives. These times come with feeling overwhelmed, stressed, highly emotional, or depressed. For many, these feelings pass with time. For others, those feelings are so persistent and recurring that they plague their daily lives. When feelings like these don’t pass with time, it may be a sign of a mental health issue. These issues are persistent and can affect many aspects of your life if left untreated. Seeking help from a licensed professional is neither a sign of weakness nor shameful.

You are not alone. About 59.3 million U.S. adults (23.1 percent) had a mental illness in 2022, yet only about half of them received treatment (National Institute of Mental Health [NIMH], 2024). Millions of people suffer in silence due to a lack of diagnosis, fear of diagnosis, or undue shame.

Psychologists, psychotherapists, and other therapists share the goal of helping people with mental health issues lead happier, more fulfilling, and productive lives. Learn what psychotherapy is and how it works; in short, it is a treatment grounded in open and honest conversation with a trained professional. While psychotherapy is usually approached to solve a current problem, the skills and methods learned during sessions will also help clients when they deal with future issues.

Common signs it may be time to talk to a therapist include:

• Lasting distress: You feel overwhelmed, sad, angry, afraid, or hopeless for long periods, and the feelings don’t lift no matter what you do.
• Daily life feels like a chore: Emotional problems make getting through the day feel impossible, or your mood limits what you can do at work, school, or home.
• Changes in your body: Your emotional state affects your sleep, appetite, or energy.
• Constant worry: You have a sense of worry or anxiety you can’t control.
• Relationship strain: The way you feel leads you to pull away from people or to lash out, and your relationships suffer.
• Nothing has helped: Despite your own efforts and support from friends and family, the problem isn’t getting better.
• No one else to turn to: You don’t have someone you can talk to, or you need an outside person who feels safe.
• Coping in ways that hurt: You are relying on alcohol, drugs, or other habits to get through the day.
• Thoughts of harming yourself or someone else: Get help right away. Call or text 988 to reach the 988 Suicide & Crisis Lifeline, or see more crisis helplines.

Many of these concerns have their own guides; browse our articles on anxiety, depression, and more.

Quick Self-Check: Do I Need Therapy?

This isn’t a scored quiz or a diagnosis. Ask yourself whether each of these has been true for you lately:

• Have your sleep or appetite changed a lot?
• Have you pulled away from friends, family, or activities you used to enjoy?
• Do you feel sad, hopeless, irritable, or nervous most days, or do your moods shift quickly?
• Is it harder to keep up at work, school, or home, or to take care of yourself?
• Are you having trouble concentrating, remembering things, or making simple decisions?
• Do you feel numb, unmotivated, or disconnected from yourself or your surroundings?
• Are headaches, stomach aches, or other pains harder than usual to manage?
• Have these feelings lasted two weeks or more, or do they keep coming back?

If several apply, it may help to talk with a therapist. Find a therapist who fits your needs. One or two signs on their own can’t predict a mental illness, but they may be worth checking out with a professional (American Psychiatric Association, 2025). If you are having thoughts of suicide or harming yourself, call or text 988 now.

Self-check based on the American Psychiatric Association’s (2025) warning signs of mental illness and NIMH (2025) guidance on when to get help.

Do I Need Therapy or Am I Overreacting?

Many people wonder whether their problems are “bad enough” for therapy. You don’t need to be in a crisis or have a diagnosis to benefit. Any time your quality of life isn’t what you want it to be, therapy can help, whether you are dealing with long-lasting sadness, anxiety, or anger, a divorce, a new job, a serious illness, or grief (American Psychological Association, 2023).

A helpful guide: if milder symptoms, such as stress, low energy, or some trouble sleeping, have lasted less than two weeks, self-care and support from people you trust may be enough. If those steps don’t help, or symptoms are severe or last two weeks or more, it’s time to talk to a professional (NIMH, 2025).

Is Therapy Actually Necessary?

Not for every hard time. Sadness after a loss, stress before a deadline, and worry during a big change are normal, and many people get through them with rest, routines, and support from friends and family. Therapy matters most when a problem is distressing, lasts for weeks, keeps coming back, or gets in the way of work, school, relationships, or taking care of yourself. Getting help early also matters: early intervention can reduce the effect of mental illness on quality of life (American Psychiatric Association, 2025).

The Steps to Getting Help

Step 1: Reach Out

You don’t have to navigate the path to wellness alone. While it can be daunting, scary, and uncomfortable to confront the fact that you may be dealing with a mental health issue, you can take comfort in knowing that you are not alone. Even though it may not feel that way now, there is a way that you can feel better and resume your normal daily activities again.

The hardest part is reaching out and getting help. At TherapyTribe, we are committed to helping you by being as accessible as possible. You can search our directory of skilled, professional therapists by location and what you need help with. In addition to individual therapy, we have peer support groups and information on many mental health issues accessible via our therapy topics pages.

If you can’t handle a problem by yourself, the first step is telling someone: a trusted friend or family member, your doctor, or a therapist. If you have arrived here because you are ready to get help, then you have come to the right place. We know how hard it is to seek help, so we want to make the rest of the process as smooth as possible.

Step 2: Define What Help Looks Like

While you may assume that help for a mental health issue depends on a client-therapist interaction, whereby you have weekly meetings with a therapist and discuss how you are feeling, that is only one option. Every person is different and unique, so it is essential to recognize that help looks different for each person.

Some people benefit most from regular one-on-one sessions, where a therapist listens with empathy and compassion and offers new perspectives on what they are experiencing and why it may be happening.

In other cases, clients benefit more from hands-on activities, such as mindfulness exercises or exposure therapy, where they can actively engage in their healing processes. Others do better in group therapy sessions, where they feel the benefit and healing that comes from knowing they are not alone and being able to share their struggle with someone who can relate. Learn more about the types of therapy available.

Step 3: Overcome Obstacles

Despite the understanding and awareness of how beneficial it can be to start therapy, there are often several things that may appear to be obstacles when getting the help you need:

Cost of Therapy

Many assume therapy is not an option because it is too expensive. In many cases, however, your insurance covers therapy, and you can call your insurance plan to ask about mental health benefits. In addition, many therapists offer a sliding scale and can accommodate the different needs of their clients. For more on cost and insurance, see how to choose a therapist you can afford.

Time

Don’t let the lack of time or feeling like you don’t have any free time during the day stop you from contacting a therapist for help. Many therapists offer online services, and some also see clients in the evenings or on weekends, so you can fit therapy around work and family.

Finding a Therapist

Our website has made finding a therapist easy and accessible. Search by location and what you need help with to see a list of qualified therapists, read each profile (experience, training, specialties, approach, and fees), and reach out to your top three. Then you can determine who you best connect with and who is most capable of meeting your therapeutic needs.

Stigma

Going to therapy does not mean you are weak or that you are giving up; it takes courage and strength to realize you need help. Do not let shame or the stigma of mental health issues stop you from reaching out for help. There is no shame in asking for the help you need, the same as asking for help from a doctor or a co-worker. Instead of feeling embarrassed about seeking help, take responsibility for how you are feeling and what you need, and start down the path towards being your best self and living the life you know you want and deserve.

Step 4: Develop a Support System

While seeking the help of a therapist is a critical step towards improving your mental health and overcoming life’s struggles, much of your success will come from developing your support system. When you reach out to a therapist, you should also reach out to a close friend, relative, or other people you trust to develop a support network outside of therapy to help you get through any struggles you may be facing.

Battling with any mental health issue means there may be some days when it is hard to get out of bed, look after your kids, show up at your job, and work to your total capacity. While a therapist will give you strategies and techniques to help you work through this, it will take some time for you to adopt them, and you will likely still have bad days. On these bad days, you need a support system made up of people you aren’t afraid to reach out to and say, “Today I need someone to come help me cook dinner,” or “Today, I am feeling particularly ashamed of my body.” Look for people you feel comfortable being honest with about your struggles. A sound support system will nurture your soul, be empathetic toward your feelings, push you through the hard days and work to help you get over the hump.

Step 5: Understand Resources

In addition to seeing a therapist and establishing a support team to use as a resource for your healing, it is essential to understand what other resources are available to assist you on your journey to better health and a better life. As you seek to overcome your problems, consider using the following additional resources:

• Community Outreach: Many communities offer support groups at the community center or library, events surrounding mental health awareness, such as an open day or film screening, or fundraisers which benefit particular mental health-related charities. Some also host talks by mental health professionals. Check out your local community news or event listings to see how you can use these valuable resources.
• Online Support Groups: Online support groups are valuable for anyone affected by mental illness, but especially for those who may not have a support network within their family or friends or those unable to access therapy. Visit The Tribe, TherapyTribe’s peer-to-peer support community, to find an online support group that fits your circumstances. Peer groups offer support from people who understand, but they are not a replacement for therapy.
• Support Meetings: These are in-person group sessions where individuals experiencing the same mental health struggles or the same selection of symptoms come together to support one another. It may be to get together, share struggles and wins, and sometimes come together to share newfound coping mechanisms. Other times it is simply to have someone to listen to and to benefit from the shared experience and relatability of everyone going through the same thing.
• Workplace Services: Don’t forget to check with your employer to see what mental health services are available through your workplace. Many employers offer an employee assistance program (EAP), which often includes a few free, confidential counseling sessions and referrals.
• Books and Literature: Visit your local library or bookstore and ask for books, movies, or magazines pertinent to your struggles. It can often feel better to gain knowledge about what you are going through, allowing you to commit to actively improving your health and well-being.

Step 6: Shift Your Mindset

Regardless of your work with your therapist, the community, and the family support available to you, it is essential to remember the power of positive thinking and the importance of shifting your mindset. You are valuable to your community, family, workplace, and society.

You have unique skills, attributes, strengths, and traits, which you can offer to others. The world needs you and what you have to offer, even if you don’t believe it right now. In the throes of your struggles, it can be easy to forget these things or be led to think otherwise, and it is essential to step back and remind yourself that you are worthy. Notice the harsh things you tell yourself, and try speaking to yourself the way you would speak to a good friend. Get the help you need from this mindset, and your improved health will follow.

Ready to Take the Next Step?

If you’ve decided to try therapy, the next steps are finding the right fit and knowing what to expect. Read How to Choose the Right Therapist for questions to ask and red flags to watch for, and learn what to expect once you start. Prefer to meet from home? You can find an online therapist.

Do I Need Therapy FAQs

How do you know if you need therapy?

Consider therapy when a problem is distressing, lasts for weeks, or gets in the way of work, school, relationships, or daily life, and self-care and support from people you trust haven’t been enough (NIMH, 2025). The signs and self-check above can help you decide.

What are 5 signs of poor mental health?

Five common warning signs are big changes in sleep or appetite; pulling away from people and activities; sharp mood changes or lasting sadness or irritability; trouble concentrating or thinking clearly; and a drop in how well you manage at work, school, or home (American Psychiatric Association, 2025). One or two signs alone don’t mean you have a mental illness, but several together are worth talking to a professional about. See also our guides to depression and anxiety.

Is there a “do I need therapy” quiz?

Online quizzes can help you reflect, but none can tell you for certain whether you need therapy or diagnose a condition. The self-check above is a simple starting point. Mental Health America also offers free, confidential screenings for specific concerns such as depression and anxiety (Mental Health America, n.d.); share your results with a doctor or therapist.

Do I need counseling or therapy?

In everyday use, the words mean much the same thing: talking with a trained professional to feel and function better. Counseling sometimes means shorter, more focused help with one problem. Read more about therapy and counseling and how they differ.

Should I talk to someone about how I feel?

Yes. Talking to someone you trust is a good first step, whether that is a friend, a family member, or your doctor. If the feelings last, keep coming back, or get in the way of daily life, talk with a therapist.

If you are in crisis: If you are thinking about suicide or about harming yourself or someone else, call or text 988 to reach the 988 Suicide & Crisis Lifeline, free and confidential, 24 hours a day. If you are in immediate danger, call 911. Find more crisis helplines.

Ready to talk to someone? Answer a few questions about what you’d like to work on and get matched with therapists who fit your needs, in person or online.

This article is for general information only and is not a substitute for advice from a licensed mental health professional.

References

American Psychiatric Association. (2025). Warning signs of mental illness. https://www.psychiatry.org/patients-families/warning-signs-of-mental-illness

American Psychological Association. (2023, December 12). Understanding psychotherapy and how it works. https://www.apa.org/topics/psychotherapy/understanding

Mental Health America. (n.d.). Take a mental health test. https://screening.mhanational.org/screening-tools/

National Institute of Mental Health. (2024). Mental illness. https://www.nimh.nih.gov/health/statistics/mental-illness

National Institute of Mental Health. (2025). My mental health: Do I need help? https://www.nimh.nih.gov/health/publications/my-mental-health-do-i-need-help