Deciding to start therapy
Many people have wondered whether therapy is right for them. But questions and concerns can get in the way; things like “Can therapy even help me?” or “Do I need a diagnosis first?” The truth is that therapy can be helpful for most people, whether they’re considering therapy for a specific mental health concern or simply want to improve their well-being and quality of life. Read on to learn the answers to questions you might have about deciding to start therapy.
Can therapy help me?
Therapy can be helpful for anyone who is struggling with their thoughts, feelings, or behaviors. In general, if you feel like your mental health is impacting your quality of life or ability to function day-to-day, then therapy can help.
Therapy is particularly useful for people experiencing depression, trauma, anxiety disorders, addiction, and many other mental health conditions. A therapist can help you learn to understand and manage your symptoms and work toward recovery.
Therapy can also help in a variety of other ways: support in daily life, managing work-related stress, building self-esteem, working on relationship issues, navigating difficult life transitions, or exploring personal growth.
How common is it to see a therapist?
Seeing a therapist may be more common than you may think. The CDC reports that in 2021, close to 22% of US adults received mental health treatment. This includes taking medication for mental health, as well as receiving counseling or therapy.
Other CDC data show that there was an increase in people seeking mental health treatment from 2019 on, thanks to the undeniable effects of the pandemic on mental health. All of this is to say that it’s likely more common to see a licensed therapist now than in the past.
Do I need a mental health diagnosis to go to therapy?
No, you do not need a diagnosis to go to therapy. For many people, a new therapist will be the first person they’ve discussed their mental health concerns with, meaning they wouldn’t have had an opportunity to receive a diagnosis. For others, the desire to go to therapy is less about a specific mental health issue, and more general feeling that something isn’t quite right, or their overall well-being has decreased.
How long does it take for therapy to work?
The amount of time it takes for therapy to work varies from person to person, depending on the reason a person is seeking therapy and what their therapy goals are. Research shows that it can take 12-16 sessions, and as many as 20-30, for people to fully meet their mental health goals.
However, many people notice small signs of progress after just a few sessions, such as improved mood, better emotional regulation, stronger relationships, and different habits. There are some instances where you may need therapy for a longer period of time, such as if you are dealing with severe mental illness, a mental health condition that has gone untreated for a long time, or multiple mental health conditions occurring at once.
What kind of therapy should I choose?
The type of therapy you choose depends in part on the reason you’re seeking therapy. One very common therapy modality is cognitive behavioral therapy (CBT). CBT is a skills-based approach that helps people identify and change unhelpful thoughts and patterns that contribute to their mental health symptoms. CBT is effective in treating a wide range of conditions including anxiety and depression.
Other conditions benefit from a more specialized approach: For example, eye movement desensitization and reprocessing (EMDR) for trauma survivors with PTSD, or exposure and response therapy (ERP) for those struggling with obsessive-compulsive disorder (OCD).
It’s very common for therapists to incorporate a combination of modalities when treating a client. When you meet with your therapist for the first time, you’ll share your background and what brings you to therapy. You and your provider will develop a treatment plan that includes determining which type (or types) of therapy will work best for you.
How do I know if my child needs therapy?
It isn’t always easy to know whether or not your child needs therapy since they might not have the self-awareness or language to express that they’re struggling. It’s important to be aware of your child’s behavior and notice any major changes to personality or mood. Be on the lookout for warning signs like:
- Appearing sad for a prolonged time (two weeks or more)
- Persistent worrying
- Withdrawing from friends or family members
- Acting moody or irritable
- Having frequent stomachaches or headaches (without a medical/physical health cause)
- Loss of appetite and weight loss
- Having a hard time concentrating
- Trouble falling asleep or staying asleep
- Getting low grades, skipping school, or refusing to go to school
- Acting recklessly or dangerously
- Self-harming or talking about self-harm
- Talking about dying or wishing they weren’t alive
Ultimately, you know your child best, so if you suspect that something is off, it’s worth a visit to a mental health professional. You can also ask your child’s pediatrician for advice and referrals to pediatric mental health services, such as child therapists or psychiatrists.
How do I know if I need couples counseling?
If your relationship is struggling, an unbiased third party like a mental health professional can be helpful. Here are a few signs that you might need couples counseling:
- If you or your partner have trust issues
- If you’re having frequent arguments or fights
- If you can’t communicate in a healthy way
- There’s a loss of physical intimacy
- If one of you has considered or had an affair
- If you want to increase mutual respect
- If you’re going through difficult times in life
- You’re unable to resolve certain issues
- If you want to learn healthy conflict-resolution skills
Couples counseling is not recommended in cases of domestic abuse or violence. If you or someone you know is in an abusive relationship, reach out to the National Domestic Violence Hotline at 800-799-7233 (SAFE), or text “START” TO 88788.