Embracing Wellness Through Therapy
10 Signs It May Be Time for Therapy:
Feeling Overwhelmed
When everyday tasks like work, household chores, or taking care of yourself start to feel overwhelming, it may be a sign of deeper emotional challenges. Major life changes, such as divorce, a move, job loss, or the death of a loved one, can also create stress that feels too difficult to handle on your own.
Overwhelming Feelings
Experiencing intense emotions such as sadness, anger, or anxiety that feel unmanageable or persist for an extended period of time are signs of mental and emotional distress that can be addressed in therapy.
Persistent Negative Thoughts
Negative self-talk, a harsh inner dialogue, feelings of worthlessness, hopelessness, or helplessness, and thoughts of suicide are all signs of depression. Therapy can help with understanding, challenging and coping with these thoughts.
Isolation & Relationship Issues
Withdrawal from friends, family, and social activities, along with frequent interpersonal conflicts, communication issues, and feeling disconnected from loved ones are also signs of depression.
Anhedonia
Loss of interest or enjoyment in activities, hobbies, or relationships that once brought you joy indicates underlying emotional distress or depression.
Changes in Sleep or Appetite
Difficulty falling asleep, staying asleep, or sleeping too much can be signs of psychological distress. Additionally, loss of appetite or overeating may occur, often accompanied by weight changes.
Physical Symptoms
Unexplained physical issues like headaches, fatigue, or gastrointestinal problems can sometimes be linked to stress, anxiety, or emotional distress.
Addictive Behaviors
Relying on substances, food, social media, or other compulsive behaviors to cope with emotions or stress may be a sign that therapy is needed.
Trauma
If you have ever experienced any form of trauma, including abuse, violence, or a significant loss, therapy can be a safe space to process and begin healing from these events.
Desire for Personal Growth
Therapy isn’t only for times of crisis; it can be a space for self-discovery, improving self-esteem, and working toward personal goals in a neutral, nonjudgmental, and supportive environment.
How to Get Started
Identify and Set Goals
Consider what you want to address in therapy, such as anxiety, depression, trauma, relationships, or personal growth. Think about what you hope to achieve, whether it’s managing stress, learning coping skills, processing trauma, improving self-esteem, or gaining clarity on life decisions.
Consider Therapy Options
Decide if you prefer in-person or online therapy. Based on your needs, you may also choose one-on-one therapy, couples therapy, family therapy, or group therapy.
Find the Right Therapist
Look for therapists in your area who specialize in the issues you're dealing with. Consider their credentials, therapeutic approach, and areas of expertise. Websites like Psychology Today, Therapy for Black Girls, Inclusive Therapists or Open Path Collective can help you find therapists based on location, specialty, and payment options. You can also ask friends, family, or your primary care doctor for recommendations.
Student Counseling Services: Most schools offer free or low-cost therapy services for students. These centers often provide individual, group, and crisis counseling.
EAP (Employee Assistance Programs): Confidential, free sessions offered by employers.
Community Health Centers: Sliding-scale or free services through local clinics.
Insurance & Medicaid: Many health insurance plans, including Medicaid, cover mental health services. Contact your insurance provider to find in-network therapists.
Support Groups: Free peer support through groups like NAMI or online communities.
Consider Payment Options
Insurance or Self-Pay: Determine whether you want to use your health insurance or pay out of pocket. If you’re using insurance, check if they cover mental health services and which therapists are in-network.
Sliding Scale: If you don’t have insurance or can’t afford standard rates, you can ask if the therapist offers a sliding scale for payment.
Schedule a Consultation
Initial Contact: Reach out to potential therapists by phone or email to ask about their availability, approach, and whether they feel equipped to address your needs.
Consultation: Some therapists offer free or low-cost initial consultations so you can assess whether they’re a good fit for you. Use this time to discuss your needs, their therapeutic style, and logistics (cost, frequency of sessions, etc.).
Prepare for First Session
Set Realistic Expectations: Therapy is a process, and progress can take time. The first session is often about getting to know you, discussing your background, and identifying your goals.
Be Open and Honest: Share as much as you feel comfortable with so your therapist can understand your situation. It’s normal to feel nervous, but honesty will help the process.
Assess Fit After a Few Sessions
After a few sessions, assess how comfortable you feel with your new therapist. Do you feel heard and understood? Can you open up easily? Therapy works best when there’s a good fit between you and your therapist. If it doesn’t feel right, it’s okay! Don’t hesitate to seek someone else. It’s important to find a therapist who matches your style and needs.
Be Consistent
Attend Regularly: Commit to attending sessions consistently, whether weekly, biweekly, or based on a schedule that works for you and your therapist.
Do the Work: Therapy often involves work outside of sessions, like journaling, reflecting, or practicing new coping strategies. Engage fully in the process for the best results.
Getting started with therapy can feel like a big step, but it can be incredibly beneficial for your overall wellbeing.
