The Therapy Decision: when to seek help

Therapist’s  encounter new clients or patients who have been struggling with their mental health alone for far too long. Patients often say things like  “I didn’t know my symptoms were severe enough to seek counseling” or that they “tried therapy in the past, and it didn’t help.”

In recent years, the stigmatization of mental health diagnoses and treatment has significantly improved. According to a 2019 survey conducted by the American Psychological Association, the majority of Americans now believe that seeking mental health treatment is a sign of strength (APA.org, 2019). This dramatic shift in perspective has occurred over the last decade. Ten years ago, mental health issues were often shrouded in negativity. Challenges such as bipolar disorder or anxiety were associated with state hospitals and lobotomies. Although this perception has changed, we still have work to do.

Fortunately, advancements in medications, therapeutic approaches, accessibility, and awareness have made mental health care not only more attainable but also much more normalized. There is a collective realization that life can be challenging for everyone. Every human journey includes at least one—though usually many—difficult periods that can be tough to navigate. These challenges can take a toll on how we feel about ourselves and how we engage in our lives, jobs, and relationships.

If you have tried therapy in the past and did not feel that it benefited you, consider researching different types of therapeutic approaches. Remember that your therapist is human, just like you, and we don’t connect with everyone. It’s possible that you simply didn’t vibe with your last therapist’s approach, personality, or viewpoints. When searching for a new therapist, it’s recommended to set up consultations with at least three different clinicians. Websites like “Psychology Today” are great resources that allow you to filter your search by criteria such as gender, specialty, and insurance.

During your consultations, ask questions about the treatment plan, time commitment, and any other concerns you may have. After the consultations, if you feel good about moving forward with a clinician, give it a try for a couple of sessions. If, after a few sessions, you do not feel engaged, it is perfectly okay to switch until you find the right fit. The human journey is a marathon, not a sprint.

Anytime is a good time to engage in therapy. You do not need to be experiencing an immediate crisis to benefit from professional help. In fact, it’s best to seek the support of a therapist as soon as possible to avoid reaching a critical point in your mental health and functioning.

Here is a list of signs and symptoms to consider. If any of these statements resonate with you, it may be time to reach out to a therapist, psychiatrist, or other mental health practitioner.

• I do not feel satisfied with my life overall.

• I lack interest in pursuing hobbies or activities that I once enjoyed.

• I feel sad much of the time and can’t seem to snap out of it.

• I don’t have a sense of direction or meaning in my life.

• I have difficulty concentrating and focusing.

• I feel unmotivated.

• Small tasks, such as brushing my teeth or getting dressed, feel disproportionately challenging.

• I often feel anxious.

• I worry about things that others find irrational.

• I am more guarded and withdrawn from friends and family.

• I don’t feel supported or have people in my life whom I can reach out to for help.

• I often feel irritated.

• I feel overwhelmed by the responsibilities of daily life.

• I have increased my use of substances such as alcohol or drugs to cope.

• I have also increased my use of food to cope.

• My sleeping, eating, and exercise habits have worsened.

• I don’t feel that I have close, fulfilling relationships in my life.

• I often experience negative self-talk, doubt, shame, or self-blame.

• I am going through a major life transition, such as divorce, grief and loss, or a dramatic career change.

• I don’t feel empowered to take action to improve my life.

• I am fearful of many things.

• I experience physical symptoms, such as stomach aches, racing heart, headaches, dizziness, jitteriness, and dramatic changes in weight, that are not related to known medical conditions.

• I struggle with communication and don’t feel that I effectively express my needs and opinions.

• I have difficulty setting boundaries.

• I experience nightmares and/or flashbacks of past traumas.

• My mood changes abruptly throughout the day or week.

• While I generally feel good, I need help navigating some difficult life circumstances.

• I struggle with maintaining healthy relationships.

• I have difficulty with trust.

• I want to improve my coping mechanisms and make healthier decisions for myself.

Recognizing the importance of mental health and the need for support is a crucial step in your personal journey. If you resonate with any of the signs listed, remember that seeking help is a sign of strength, not weakness. The landscape of mental health care is evolving, with more resources and options available than ever before. Don’t hesitate to explore different therapeutic approaches and find a therapist who truly understands and supports you. Therapy can be a valuable tool for navigating life’s challenges, fostering self-discovery, and promoting overall well-being. Your journey toward healing and fulfillment is ongoing, and taking that first step can lead to profound transformation. Embrace the process, and remember that you don’t have to face it alone.

  

I wish you well on your journey,

Cristina Chinchilla, LCSW
Lead Therapist at Untamed Journey
President of The Phoenix Rise Initiative: Ending Human Trafficking (501(c)(3))

References

(2019, May 1). Americans Becoming More Open About Mental Health. APA.org. Retrieved September 25, 2024, from https://www.apa.org/news/press/releases/apa-mental-health-report.pdf