Do I need therapy? Signs it might help and how to decide

It’s normal to wonder if things are “bad enough” to go to therapy. Maybe you feel off but can’t explain why. Or maybe you’re dealing with strong emotions or life changes that are hard to manage alone.

Therapy isn’t just for crises. It can help you understand what you’re feeling, build healthy coping tools, and find new ways to move forward. Whether you’re struggling or just want support, here’s how to know if therapy might help.

How common is it to go to therapy?

Going to therapy may be more common than you think. The CDC reports that in 2023, close to 24% of adults living in the United States received mental health treatment. This includes taking medication for mental health and going to counseling or therapy. The following trends show that more people have opened up to going to therapy.

Year     Percentage of adults receiving mental health treatment
2019      19.2%
2020     20.3%
2021      21.6%
2022     23.4%
2023     23.9%

Do you need a diagnosis to start therapy?

No, you do not need a diagnosis to start therapy. A new therapist is often the first person many discuss their mental health with. This means they may not have had a chance to get a diagnosis.

For many, the urge to seek therapy isn’t tied to a specific mental health issue. It’s more about a feeling that something feels off.

Common life changes that bring people to therapy

Major life events can stir up big emotions, even if they’re expected or positive. Therapy can offer support as you adjust and help you move forward in healthier ways.

Major life transitions: Starting a new job, becoming a parent, or moving to a new place are all major life transitions that can cause stress. Therapy gives you tools to handle these changes with more confidence.

Grief and loss: Therapy gives you space to grieve and rebuild at your own pace. A therapist can help you understand how loss is affecting you and support you as you heal.

Trauma: Whether your trauma is recent or from the past, therapy offers a safe place to work through it. Therapy can help you explore what you’re experiencing and learn skills that can help you feel better.

Signs you might benefit from therapy

Therapy can help when life starts to feel harder than it used to. Maybe your thoughts are racing all the time, or your emotions feel bigger than what a situation calls for. You might notice that small tasks feel overwhelming, your sleep is off, or you’ve started avoiding people and places that used to feel fine.

There’s no single sign that tells you it’s time, but if you’ve been feeling off, stuck, or out of sync with yourself, it might be worth talking to someone. Therapy can give you space to understand what’s going on and figure out what might help. The following are some common signs that therapy could help.

Emotional and mental health signs

• Feelings of sadness or hopelessness that happen often
• Feeling like you’ve ‘tried everything’ and nothing has helped
• Feeling emotionally numb
• Feeling like you’re just “going through the motions”
• Struggling with mood swings and staying calm
• Loss of interest in things you once enjoyed
• Low self-esteem and negative self-talk
• Difficulty after experiencing a traumatic event or grief
• Having a hard time with a mental health diagnosis

Behavioral and cognitive changes

• Changes in sleep or appetite
• Not wanting to be social
• Finding it hard to focus or make decisions
• Using distractions or substance use to cope
• Having trouble with relationships
• Feeling burned out at work

Physical symptoms

Physical symptoms with no clear medical cause can be your body’s way of telling you that something is wrong emotionally or mentally. You might notice things like tension, fatigue, stomach discomfort, or a racing heart, even when there’s no clear explanation.

That said, it’s important to check in with a medical doctor if you’re experiencing ongoing or unexplained physical symptoms. They can help rule out any underlying health conditions and guide you toward the right next step.

Check in with yourself

Sometimes the best way to figure out if you need support is to pause and check in with yourself. Set aside a quiet moment and ask:

• How have I been feeling lately, both emotionally and physically?
• Are there things I used to enjoy that don’t feel the same right now?
• Am I coping in ways that feel healthy and sustainable?
• Do I keep thinking about therapy but putting it off?
• Would talking to someone help me feel more supported this week?

Keeping a journal of your thoughts or moods for a few days can be helpful. You might spot patterns that show it’s time to reach out.

What might be holding you back from starting therapy?

Even if you think therapy could help, it’s totally normal to feel hesitant. You might wonder if your problems are serious enough. You might also feel unsure about opening up to someone new. Maybe you worry that needing help means something is wrong with you. Stigma around mental health can make it harder to reach out, especially if the people around you don’t talk about therapy.

There can also be other real-life barriers, like:

• Therapy might feel too expensive
• You’re not sure how to find someone who takes your insurance
• A busy schedule
• Limited access to providers near you
• Concerns about privacy

Whatever’s getting in the way, your feelings are valid, and you’re not alone. Exploring therapy at your own pace is okay.

How to decide if your child needs therapy

Kids and teens can benefit from therapy, too. It gives kids a safe space to talk about strong emotions or challenges at school and home. This support helps them feel understood.

Signs your child may benefit from therapy

Children don’t always have the words to explain what they’re feeling, and often show struggles with mental health through their behavior. Watch for warning signs like:

• Ongoing sadness, worry, or irritability
• Big changes in sleep or eating habits
• Withdrawing from friends or family members
• Trouble keeping up in school
• Risky or aggressive behavior

These signs don’t automatically mean something is “wrong,” but they are worth exploring, especially if they persist, get worse, or interfere with your child’s ability to function day to day. Therapy can give children and teens a space to talk and build coping skills as they navigate big emotions or life changes.

Where to start

You don’t have to figure it out alone. Grow Therapy makes it easy to find licensed therapists who work with children and teens. You can also talk to your child’s pediatrician for support and referrals. The goal is to find someone who makes your child feel safe and supported.

When couples might consider therapy

Many couples wait until things feel unmanageable to ask for help, but therapy doesn’t have to be a last resort. Couples therapy or couples counseling can help you work through arguments and reconnect in a more supportive way. Couples who are planning to get married might benefit from premarital counseling. Signs that couples counseling might help your relationship:

• Frequent arguments
• Loss of intimacy or connection
• Struggles with trust or infidelity
• Difficulty navigating big life changes together

Note: Couples counseling is not recommended in cases of domestic abuse or violence.

Frequently asked questions

Why do people see a therapist?

People go to therapy for many reasons. Some are managing mental health conditions like anxiety, depression, or post-traumatic stress disorder (PTSD). Others are going through life changes, like a breakup, job stress, parenting challenges, or grief. And many people start therapy just because something feels off, even if they can’t quite explain it. It’s a place where you can talk freely, reflect on what’s going on. Some people want support making a decision or working through a tough relationship. Others want to feel more like themselves again.

Is therapy actually necessary?

Therapy isn’t always “necessary,” but it can be helpful. Whether you’re in crisis or want to better yourself, therapy offers helpful tools for navigating life’s challenges. Many people worry about reaching out. They have misconceptions about therapy and who it helps. But these ideas don’t show how therapy actually works.

Do I need a diagnosis to go to therapy?

No, you don’t need a diagnosis to go to therapy. Many people talk to a therapist before ever receiving a diagnosis. You can go if something feels off. You might need support with life changes or help with emotional challenges. There are different types of therapists for all different situations.

How do I find a therapist that is right for me?

To find a therapist that is right for you, read their bios. Check their specialties and don’t be afraid to ask questions before booking. You’ll know it’s a good fit when you feel heard, respected, and comfortable being yourself.

What happens during a typical therapy session?

Your first therapy session usually lasts about an hour. It gives you a chance to share what has been going on and what you’re hoping to get from therapy.

In most of the following therapy sessions, you will continue talking about what’s going on in your life. Your therapist may ask questions, provide feedback, or guide you in exercises. This helps you explore your thoughts, feelings, and goals.

Do I have to start medication when I start therapy?

No, you don’t have to take medication when you go to therapy. Many people see progress with talk therapy alone. Therapy and medication can work together, but it’s always your choice.

Is therapy only for mental illness?

No, therapy is not only for mental illness. It can help with stress, relationship issues, life changes, or personal growth. You don’t need a diagnosis to feel the benefits of therapy.

What kind of therapy is best for me?

The best type of therapy depends on your goals and what you want to work on. Therapists often use blended approaches and can help you figure out what’s right for you.

What if therapy doesn’t feel helpful?

Sometimes it takes a few tries to find the right therapist or approach for therapy to feel helpful. If something feels off or you don’t feel supported, that’s valid. It’s okay to make a change. Knowing how to spot common challenges can help you advocate for yourself.

How will I know when it’s time to stop therapy?

You might decide to stop therapy when you’ve reached the goals you set. You might feel more confident managing challenges on your own. You may also notice you’re no longer getting the same value from your sessions. Therapy doesn’t have to last forever. It’s okay to take a break or end treatment when the timing feels right. Ending therapy with intention can be a meaningful part of your growth.

What if I’m trying to find therapy for someone I care about?

Supporting a loved one through mental health challenges isn’t always easy. You can help by learning how to spot signs that they may need support. You can also find the right kind of help for someone else based on their age, needs, and comfort level.