It May be Time to Seek a Therapist

We all reach moments in life when things feel like too much — when struggles pile up, and even small tasks feel overwhelming. Maybe you’ve noticed it’s harder to get through the day, or that your once-familiar joy just isn’t there anymore. It’s not always easy to tell when a rough patch has become something deeper, but being aware of certain signs can help you decide when to reach out for extra support. When any type of mental health or emotional concern affects daily life and function, therapy may be recommended. Therapy can help you learn about what you’re feeling, why you might be feeling it, and how to cope. Psychotherapy, talk or talking therapy, counseling, or simply therapy — no matter the name it’s known by, mental health counseling can benefit people struggling with emotional difficulties, life challenges, and mental health concerns.

Why You Should Consider Therapy?

Seeking therapy isn’t about needing to be “fixed” or having something “wrong.” Instead, it’s a safe space where you can work through thoughts, emotions, and life’s complexities with someone who understands and has the tools to guide you toward feeling better. Therapy can help improve symptoms of many mental health conditions. In therapy, people can learn to cope with symptoms that may not respond to treatment right away. Research shows the benefits of therapy last longer than medication alone. Medication can reduce some symptoms of mental health conditions, but therapy teaches people skills to address many symptoms on their own. 

Therapy also lets you talk through life’s challenges, such as breakups, grief, parenting difficulties, health impacts, or family struggles. For example, couples counseling can help you and your partner work through relationship troubles and learn new ways of relating to each other. Note that crisis resources, not couples counseling, are typically recommended for abusive relationships.

If you’ve been wondering whether it’s time to ask for help, keep reading to learn about a few common signs that therapy could bring you relief, greater understanding, and the strength to take on life’s challenges with a renewed sense of purpose.

How Common are Mental Health Issues?

Mental health issues are common. Recent statistics from the National Alliance on Mental Health show 1 out of every 5 American adults lives with a mental health condition, while 1 in 20 adults experience a serious mental health condition each year. 1 in 6 U.S. youth age 6-17 experience a mental health disorder.

But only about 40% of people with mental health issues get help. Untreated mental health issues often get worse and may have other negative effects. They could also lead to:

• Inability to work or go to school
• Difficulty in relationships or taking care of children
• Increased risk of health issues
• Hospitalization
• Suicide

Suicide is the second leading cause of death for people in the United States between the ages of 10 and 34. About 90% of people who die by suicide in the U.S. lived with a mental health condition.

The best option for anyone contemplating suicide is to get immediate help is reaching out to a suicide helpline through phone, text message, or online chat. You may be encouraged to call or visit the nearest emergency room. A therapist can help support you going forward, once you are no longer in crisis.

The GoodTherapy registry might be helpful to you. We have thousands of therapists listed with us who would love to walk with you on your journey. Find the support you need today!

Recognizing the Signs You Could Benefit From Therapy

It may take some consideration before you decide you’re ready for therapy. You might want to wait and see if time, lifestyle changes, or the support of friends and family improves whatever you’re struggling with.

The American Psychological Association suggests you consider a time to see a therapist when something causes distress and interferes with some part of life, particularly when:

• Thinking about or coping with the issue takes up at least an hour each day
• The issue causes embarrassment or makes you want to avoid others
• The issue has caused your quality of life to decrease
• The issue has negatively affected school, work, or relationships
• You’ve made changes in your life or developed habits to cope with the issue

If you experience any of the following emotions or feelings to the extent that they interfere with life, therapy may help you reduce their effects. It’s especially important to consider it’s time to see a therapist if you feel controlled by symptoms or if they could cause harm to yourself or others.

1. Feeling Constantly Overwhelmed, Anxious, or Have Intrusive Thoughts. 

• While life is frequently stressful, constant feelings of overwhelm, unease, or anxiety can sometimes linger without relief and become so present that they negatively impact your daily life. When these feelings cause physical symptoms, constant intrusive thoughts, interfere with your ability to work, connect with others, or manage day-to-day responsibilities, it might be time to seek support. Therapy offers tools to manage anxiety and ways to identify its root causes, helping you regain a sense of calm and control.

2. Experiencing Persistent Sadness or Hopelessness.

• Sadness in certain quantities is a normal part of life, but if it persists or intensifies into depression, therapy can offer a safe space to work through your feelings. Losing hope or motivation, or feeling as if you have no future, can indicate depression or another mental health condition. Whether due to loss, major life changes, or something harder to pinpoint, a therapist can help you process dark days, find coping strategies, and regain hope.

3. Struggling with Self-Esteem or Negative Self-Talk.

• Feeling like you’re not enough or constantly doubting your self-worth can be exhausting and isolating. If self-criticism is holding you back from being social, pursuing goals, or feeling proud of yourself, therapy can help you see your inherent value. If you often compare yourself to others or constantly feel unworthy, these patterns could be signs that professional support may be needed.

4. Facing Major Life Transitions.

• Major changes, such as a new job, a move, political events, or a relationship shift, often come with their fair share of tough questions and difficult emotions. If these transitions leave you feeling stuck, unprepared, overly stressed, or totally lost, therapy can help you manage the change. Experiencing an intense fear of failure, regret, or constant second-guessing might be signs that professional support might be needed to make the transition smoother.

5. Difficulty in Relationships.

• Healthy relationships take effort, but if you find yourself facing recurring conflict, isolation, or trust issues, therapy can offer tools to navigate these challenges and strengthen your connection. Signs of recurring resentment, loneliness, or emotional distance are often early indicators that couples therapy or individual therapy might be necessary. Working with a relationship counselor can help you understand unhealthy patterns, improve communication, and build stronger, more fulfilling emotional bonds.

6. Turning to Unhealthy Coping Mechanisms.

• Turning to habit-forming behaviors for comfort can provide a quick fix, but will often lead to lasting issues. If you’re increasingly relying on substances, excessive screen time, unhealthy eating, or other habits to cope, therapy can provide a better alternative. Exploring these patterns in a nonjudgmental space can offer clarity and provide new ways to handle stress in healthier, more sustainable ways. Signs like secrecy, guilt, or relying on substances or habit-forming activities to escape your emotions can indicate a need for support in making changes.

7. Difficulty After Trauma

• Unprocessed trauma can lead to flashbacks, hypervigilance, or a constant sense of unease. If you find yourself avoiding certain places or people, struggling with trust, fighting intrusive emotions, or feeling on edge without explanation, it might be time to consider therapy. Working through the trauma with a professional can help you feel safer, and more grounded, ultimately opening, and ultimately open the door for healing.

8. Feeling “Stuck” or Lacking Motivation.

• When you feel stuck, unmotivated, or disconnected from the things you once enjoyed, therapy can help you reestablish a sense of purpose. Processing these feelings with a therapist can provide fresh perspectives, renewed energy, and the inspiration you need to face life head-on.

9. You’re Interested in Bettering Yourself.

• If you’re asking whether or not you need therapy, you might want to go ahead and try it out. Therapy isn’t just for people with trauma or “something wrong” — professional mental guidance can benefit just about anyone by improving self-understanding, everyday coping strategies, empathy, communication, and so much more. Even the “healthiest” individuals can gain so much from having a protected space to share and reflect. You don’t need to wait for things to get bad before starting therapy, just like you shouldn’t wait for health problems to appear before starting regular checkups with a physician.

Additional Signs: 

Fatigue. 

• This physical symptom often results from or accompanies mental health issues. It can indicate depression. Fatigue can cause you to sleep more than usual or have trouble getting out of bed in the morning.

Disproportionate rage, anger, or resentment. 

• Everyone feels anger at times. Even passing rage isn’t necessarily harmful. Seeking support to deal with these feelings may be a good idea when they don’t pass, are extreme compared to the situation, or if they lead you to take violent or potentially harmful actions.

Agoraphobia. 

• People with agoraphobia fear being in places where they might experience panic attacks or become trapped. Some people may become unable to leave their houses.

Apathy. 

• Losing interest in usual activities, the world around you, or life in general can indicate mental health issues like depression or anxiety.

Social Withdrawal

• Many people feel better when they’re able to spend at least some time alone. Introverted people may need even more time alone than others. But if you feel distressed around others or fear being with other people, therapy can help you understand and deal with these feelings.

What If I’ve Already Tried Therapy and It Didn’t Work?

Sometimes therapy doesn’t “work” right away. Even in an ideal therapy situation, it can take time for symptoms to improve. – months or years. Going to therapy and seeing no change may cause frustration. Perhaps you haven’t found the right therapist, so it’s worth it to continue your search for help. If you’re still experiencing any of the symptoms above, therapy should still be an option. Don’t stop your quest to improve your mental health.

It can help to look for a therapist who treats what you’re experiencing. If you don’t have a diagnosis, you can talk to potential therapists about your symptoms. Most therapists will let you know if they’re able to treat your concern. If they can’t, they may be able to recommend someone who can.

Keep in mind different approaches may be better for different issues. If you didn’t feel heard in your previous therapy, or if your symptoms have changed since your last therapy session, a different therapist might be exactly what you to move forward.

The Benefits to Seeking Therapy

If you’re considering therapy, you may be thinking about the possible drawbacks. Cost might be a concern for you. You might also be aware that therapy is often difficult. Trauma or other painful events from the past can be frightening to remember and discuss with someone. Working through challenges isn’t easy, and therapy isn’t always a quick fix. Make sure that when you’re ready to see a therapist that you can be honest with yourself and with your them.

But if you’re willing to do the work, therapy can be rewarding. It’s a safe, judgment-free space where you can share anything, with a trained professional who is there to help.

Here are a few benefits of therapy:

• You’ll learn more about yourself. Therapists listen to your story and help you make connections. They might offer guidance or recommendations if you feel lost. Therapy can empower you to take action on your own.
• Therapy can help you achieve your goals. If you aren’t sure of what your goals are, therapy can help you clarify them and set realistic steps to meet them.
• Therapy can help you have more fulfilling relationships. Whether you’re single or in a relationship, therapy can help you address difficulties relating to others, such as insecurity in relationships or difficulty trusting your partners.
• You’re more likely to have better health. Research supports a link between mind and body wellness. Untreated mental health issues can impact physical wellness. On the other hand, people in good emotional health may be more able to deal with physical health issues that arise.
• Therapy can lead to improvement in all areas of life. If you feel like something is holding you back from living life as you envision it, therapy can help you address this. When you aren’t sure what’s keeping you from making change, therapy can help you discover the answer.

How Therapy Can Help You Move Forward

If you recognize the signs that a change is needed, starting therapy could provide a gateway to greater well-being. It’s more than just talking about what’s not right — it’s a chance to explore new perspectives, recognize patterns, and build skills that help you manage stress, strengthen relationships, and improve your overall mental state. With the right therapist, you’ll work together to set goals that feel meaningful to you, taking small steps that create lasting change.

At GoodTherapy, we make it easy to find the perfect therapist for your individual personality and needs, cutting the guesswork and difficulty out of finding empowering support. Whatever challenges you face, remember you’re not alone — help is here when you’re ready.

Even if you aren’t sure you want to commit to therapy, many therapists offer a free first session or phone consultation to talk through what you’re dealing with. Based on your symptoms, they might encourage you to get help. Begin your search for a therapist today!

If you believe you may need help beyond or in addition to a therapist, GoodTherapy Recovery Treatment Centers provide additional options to help beat addictions.

How to Support a Loved One After a Miscarriage

A miscarriage is a devastating loss for a mother, their partner, and their family. In many societies, the cultural norm is for the mother to keep it to herself, or between her and her partner, and mourn privately. This can lead to feelings of isolation, depression, and loneliness for those affected by the miscarriage. Even though miscarriages are common occurrences, people can feel very alone in their pain. The cultural conversation about miscarriages is changing as more women with public platforms share their experiences. Last year, Chrissy Tiegen and Meghan, Duchess of Sussex, wrote articles about their miscarriages that had a substantial effect on how we talk about this topic. 

Last month, New Zealand passed a law mandating a three-day bereavement leave for mothers who miscarry and their partners. This is an important move toward recognizing the grief and physical trauma that miscarriages can cause, and we are hopeful that more countries will adopt similar policies. But supportive policies are only one part of coming alongside those affected by miscarriage. Supportive friends and family who walk with a mother, couple, or family through miscarriage provide something that policies can’t. To better care for loved ones in this kind of difficult time, we need to understand and destigmatize miscarriage, respect the grieving process, and be flexible, taking our cues from those loved ones about what they need. 

What Is a Miscarriage?

A miscarriage is an unexpected loss of a pregnancy before 20 weeks. Many miscarriages occur before the mother realizes she’s pregnant. Miscarriages are common: According to the March of Dimes, for every 100 women who know they’re pregnant, 10-15 of those pregnancies will terminate in miscarriage. There are many causes of miscarriage, and not all of them are known.

The Impact of a Miscarriage

A mother’s body may need up to a month to recover from a miscarriage. Mothers who have miscarried are more at-risk for postpartum depression with subsequent deliveries. Emotionally, the effects vary. Miscarriage is often emotionally fraught for the mother and her partner, if she has one. This is especially true if they’ve had weeks or months to bond with and prepare for the arrival of their child. Although early pregnancy loss differs from other kinds of loss, everyone involved can still experience grief. This loss can be world-changing for parents who care deeply for their little one, yet never got the chance to meet them. Parents often experience symptoms like depression, anxiety, anger, frustration, and even resentment toward others. They may fear future miscarriages, especially since it’s common to not know a definitive reason for the event. 

What You Can Do

It can be difficult for someone experiencing this kind of loss to express or understand what they need. There is no perfect thing to say, no sure-fire offer of help to make. But that doesn’t mean that your support isn’t needed or valued. Here are five ways you can come alongside a loved one facing a miscarriage. 

1. Listen.

Do not assume you know what loved ones need during this time. Even if you experienced miscarriage, remember that everyone deals with grief differently. The most important thing you can do is to listen to them. Take your cues from them. Do they want distraction? Do they need to vent? Do they want talk and weep over their loss? Be attentive when they express even the slightest need and step in to meet that need if you can.

2. Be open to talking about the miscarriage.

Make it clear you are available to talk about the loss. Miscarriage is painful on many levels. The hopes the parent had for this child, the expectant excitement around the baby’s expected arrival, the deep love growing in the hearts of parents as the fetus developed are all suddenly, heart-wrenchingly disrupted. Parents may want to talk about any and all of these things. Let your loved ones decide when and how they want to talk about their loss, but be ready to go there when they are.

3. Choose your words carefully.

It can be easy for you to forget and say something careless or unintentionally hurtful. Avoid trite platitudes, such as “At least you know you can get pregnant,” “You have an angel watching out for you now,” “You can always try again,” or “At least you already have a kid.” These statements ring hollow and give the impression that you’re trying to gloss over what has happened. Parents never forget about their lost pregnancy and can be hurt by your words, no matter how long it’s been. 

If you want to say something, stick with statements that acknowledge their pain and don’t try to fix it, such as “I’m so sorry, this is awful, I can’t imagine what you must be feeling.” “I love you and I’m here for you” is also a great thing to convey.

4. Offer to help out with physical needs. 

Grief can drain people of their energy. It’s nice to offer to help with whatever your loved ones need, but sometimes, it helps to give a specific offer for them to respond to. If you’re able, suggest some practical ways you could help them. Help with meals by sending a gift card for a delivery service or making and dropping a meal. Offer to provide childcare or pick their kids up from school. Cover a shift for them at work. Think of their circumstances and what might slip through the cracks while your loved one mourns their loss. 

5. Validate them, their experiences, and their feelings. 

Lastly, a great way to show support to anyone in your life who has had a miscarriage is to validate them, their experience, and the way they feel about it. Let them know that what they are feeling is valid and normal and that there is no timeline for when they need to “move on.” 

If you’re thinking that your friend might benefit from seeking professional help, approach it from a standpoint of normalizing seeking therapy help.

If you have experienced a miscarriage and would like to find a therapist who can help, click through to search your area. 

References

Miscarriage. (2017). Retrieved April 02, 2021, from https://www.marchofdimes.org/complications/miscarriage.aspx

What Is Smiling Depression?

Millions of individuals in the United States are battling depression. Whether genetics, circumstances, or a bit of both are the root cause, depression is a normal part of life for many. While some can say that they sought out help from a support system or professional when they thought they might have depression, it is not that easy for others. In fact, many find themselves pretending that they do not have it. They smile through the pain and force themselves to hide it from those around them. This phenomenon is known by the name “smiling depression.” 

What is Smiling Depression?

While you will not find smiling depression in the DSM, it is still a branch of clinical depression that many find themselves battling. “Smiling depression” refers to someone struggling with Major Depressive Disorder (MDD) who masks their symptoms. It is often referred to with the phrase “hiding behind a smile.” An individual might be dealing with this if they are trying to convince others that they are OK even though they are not.

Signs and Symptoms:

Individuals struggling with smiling depression (also known as High-functioning Major Depressive Disorder) will find themselves dealing with the classic signs of major depressive disorder. This includes feelings of sadness, hopelessness, anger, or irritability. It could also include loss of interest, tiredness, poor sleep patterns, reduced appetite, overeating, anxiety, and much more.

You may be dealing with smiling depression if you are experiencing these symptoms but are still high-functioning – keeping up with certain demands of life like your job and social calendar, which individuals more debilitated by their depression could not. Individuals with high-functioning MDD might also come across a cheerful or positive. They tend to feel the need to hide their depressive symptoms.

Why Do They Hide It?

There are a number of reasons someone with high-functioning MDD might hide their symptoms. Some common reasons are included below. 

Feeling Like a Burden

Many individuals who struggle with depression often feel as though they are a burden to those around them. In order to lessen that feeling, individuals might try to hide their symptoms.

Shame

While a lot of work has been done to break down the stigma of mental illness, it still exists. Some might try to hide their symptoms if they feel embarrassed or shameful about it.

Denial

Accepting that you might need help with your mental health is a huge step for many individuals. Individuals might hide their symptoms if they are in denial that they exist or do not want them to be real instead of reaching out to get help for depression.

Keeping Up Appearances

If someone is used to having a certain role in their life, they might hide their symptoms to keep up appearances. This can be a form of denial or trying to gain control over yourself and your situation.

The Major Risk of Smiling Depression

Those suffering from severe depression can often be at risk of suicide. The symptoms of depression can cause an individual to think about death. Those suffering from smiling depression are often at a higher risk of suicide because they are not getting the help they need. Due to their ability to function at a high-level, fewer people notice what they are experiencing. Those with smiling depression are more likely to commit suicide than those with low-functioning MDD.

Getting Help

If you think you think you may be struggling with high-functioning depressive disorder, it is vital that you seek the attention of a mental health professional. Working with a therapist near you can help you navigate your depression and find the help you need to feel better.

How to Help Others

If you think someone you know is struggling with smiling depression, share your concerns with them. It’s important to open up that discussion so they know they have someone they can trust in their corner. Listen to them and try to connect them with a mental health professional. Use the fact that you’re worried about a friend’s mental health as a springboard for action – move toward them, not away. You noticing that something is wrong and speaking up might be the encouragement they need to seek help.

To learn more about mental health professionals near you, click here.