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To help identify signs that someone might benefit from talk therapy, we’ve gathered insights from seven professionals, including psychiatrists and mental health therapists. From needing to overcome bad therapy experiences to feeling disconnected from others, discover the key indicators that could suggest a need for talk therapy.
- Overcoming Bad Therapy Experiences
- Telling Yourself, “It’s Not Bad Enough for Therapy”
- Struggling with Powerful Negative Emotions
- Persistently Feeling Overwhelm or Emotionally Stuck
- Playing Out Every Hypothetical for Conversations
- Over-consuming Self-Help Books or Mental Health Tricks
- Feeling Disconnected from Others
1. Overcoming Bad Therapy Experiences
1. Overcoming Bad Therapy ExperiencesMany patients say, “Therapy doesn’t work for me.” Do you feel that way? Have you had a therapy experience that was not helpful or, worse, made you feel even more unhappy?
I caution my patients that everyone can benefit from talk therapy. It allows us to see things from a fresh perspective, and a good therapist won’t tell you what to do. They will ask the right questions to allow you the confidence to make decisions right for you.
Bad therapy experiences come from a poor fit between patient and therapist, which is crucial, or the wrong type of therapy. There are dozens of different approaches or both! Therapy is the cure for many issues I treat, and medications are more of a temporary dampening of symptoms so you can get some work done with your therapist. Don’t worry about awkwardness or not knowing what to say; your therapist will help!
Alycia Brown, Psychiatrist, Alycia M. Brown, MD
2. Telling Yourself, “It’s Not Bad Enough for Therapy”
If you or someone you know is struggling, they may benefit from talk therapy. However, there’s a common misconception that your life must fall apart to receive help, and that is not the case.
Anyone can benefit from talk therapy, whether dealing with depression, a break-up, life transitions, stress, trauma, anxiety, or just wanting someone to talk to. Talking to someone about your life in a space free from judgment or bias can be beneficial. If you are telling yourself, “It’s not bad enough to go to therapy,” that may be your biggest sign that you should go.
Allie Wojcik, Mental Health Therapist, Diversified Health and Wellness Center
3. Struggling with Powerful Negative Emotions
Seeking therapy is no longer a stigma; it doesn’t necessarily mean someone has a severe mental health disorder. Therapy can be beneficial if you deal with challenges, personal growth, or want to improve your overall well-being.
Signs that you might benefit from talk therapy include:
- Experiencing persistent feelings of sadness, anxiety, anger, or other overwhelming emotions that interfere with your daily life.
- Struggling with interpersonal relationships, whether with family, partners, or colleagues. Therapy can provide guidance and support.
- Facing life changes such as divorce, losing a loved one, retirement, or relocation. Therapy can help you cope and adapt to new circumstances.
- Having persistent feelings of low self-esteem, self-doubt, or a negative self-image. Therapy can help you develop a positive self-concept.
Everyone can feel overwhelmed; you don’t need to suffer. Seek a qualified professional.
Marianne McCown, Counselor, Dr Tripp & Associates
4. Persistently Feeling Overwhelm or Emotionally Stuck
One clear sign that someone might benefit from talk therapy is when they consistently feel overwhelmed or stuck in their thoughts and emotions. From my experience in psychology, I’ve observed that people who often ruminate on past events or worry excessively about the future can find great benefits through therapy.
For example, I’ve worked with a client who felt trapped in a cycle of negative self-talk. They can break free from these patterns by engaging in talk therapy and gaining a fresh perspective and techniques to navigate their emotions more effectively. Sometimes, an external perspective is all one needs to help find their way out.
Bayu Prihandito, Certified Psychology Expert, Life Coach, Founder, Life Architekture
5. Playing Out Every Hypothetical for Conversations
5. Playing Out Every Hypothetical for ConversationsDo you have a full conversation in your head, playing out every hypothetical that may occur if you were to express your feelings to your boss, partner, or parent? If this sounds like you, it may be a sign that you can benefit from talk therapy. Expressing your emotional needs can be difficult, especially when ignored or repeatedly invalidated. Talk therapy allows clients to accomplish this goal through two steps.
First, individuals would gain insight into their emotional needs while considering their relational patterns, past experiences, and personality. Then, after having this awareness, therapy can help clients feel empowered to vocalize these feelings to others in their lives.
Taylor Chodash, Mental Health Counselor, LP
6. Over-consuming Self-Help Books or Mental Health Tricks
Suppose someone is consistently reading self-help books or consuming mental health tips and tricks from TikTok/Instagram but still finding that they are stuck in distressing relationship patterns or still behaving in confusing ways. In that case, there might be more going on than they think. Talk therapy is a great way to dig deeper and gain meaningful insight based on your unique and nuanced experiences within the safety of a real therapeutic relationship.
Bobby Walker, Psychotherapist and Sex Therapist, Bobby Walker Therapy
7. Feeling Disconnected from Others
Beyond treating serious mental health concerns, talk therapy can help enhance overall emotional well-being and resilience to stress.
Signs that someone might benefit from counseling to support emotional health include frequently feeling overwhelmed, moody, or irritable day-to-day; struggling to manage stress levels; having trouble navigating life’s ups and downs; feeling disconnected from oneself or others; experiencing loneliness or isolation; lacking self-understanding; desiring more fulfillment out of life; having trouble communicating needs or feelings; or wanting to develop a deeper sense of purpose.
Talking through challenges, goals, and emotions with an unbiased therapist trained in personal growth techniques can provide new perspectives, insights, and coping tools. Having a dedicated space to process feelings can prevent distress from becoming unhealthy for those dealing with high-stress levels, work pressures, relationship issues, grief, or major life changes.
Mona Kirstein, Ph.D., Digital Strategist, Holistic Coach and Consultant, The Wholehearted Path
Unveiling the Experts’ Playbook: Navigating Your Mental Wellness Journey Like a Pro
So you’ve taken in the wisdom from our seven mental health experts. That’s a fantastic start! Now let’s dive deeper, curating their tips into a more actionable guide enriched with some of our insights to make navigating your mental wellness journey easier.
From Zero to Hero: Overcoming Bad Therapy Experiences
Expert Insight: Alycia Brown suggests finding a therapist who’s the right fit, as a poor match can lead to bad experiences.
- Action Plan: Don’t write off therapy altogether if you’ve had a bad therapy experience. Instead, consider it as a stepping stone.
- Our Tip: Consult online platforms or get referrals from friends to find therapists who specialize in your specific concerns. Reviews and testimonials can be helpful.
Small Troubles, Big Impact: When ‘It’s Not Bad Enough’ is Bad Enough
Expert Insight: Allie Wojcik urges you not to underestimate small problems, as they can benefit from therapy, too.
- Action Plan: If you think, “It’s not that bad,” remember that preventive care is as essential in mental health as physical health.
- Our Tip: Keep a mood diary. If you notice persistent low-level stress or discontent, it might be the nudge you need to seek professional help.
Emotional Quicksand: Struggling with Powerful Negative Emotions
Expert Insight: Marianne McCown highlights that persistent, overwhelming emotions indicate you may need therapy.
- Action Plan: Identify triggers and emotional patterns. Take these to your therapist for a more focused conversation.
- Our Tip: Practice mindfulness. Being aware of your emotional triggers can make your therapy sessions more productive.
Stuck in a Loop: Addressing Persistent Overwhelm
Expert Insight: Bayu Prihandito talks about the benefits of therapy when you’re emotionally stuck.
- Action Plan: If you’re feeling stuck, sometimes you need an external perspective to see the way out.
- Our Tip: Establish a support network outside of therapy—friends, family, or online communities can also offer valuable perspectives.
Conversations in Your Head: The Hypothetical Dialogues
Expert Insight: Taylor Chodash discusses how mentally rehearsing conversations might signal that you need help.
- Action Plan: Take those internal dialogues to your therapist. They can help you find more effective ways to communicate your emotions.
- Our Tip: Try role-playing conversations with a trusted friend before having them in real life.
Beyond the ‘Gram: When Self-Help Isn’t Enough
Expert Insight: Bobby Walker stresses that over-relying on self-help might indicate deeper issues.
- Action Plan: Self-help resources can be invaluable, but they’re often a one-size-fits-all solution. A therapist can offer tailored advice.
- Our Tip: Make a list of self-help methods you’ve tried and discuss their effectiveness or lack thereof with your therapist.
Connection Lost: Healing the Emotional Disconnect
Expert Insight: Mona Kirstein speaks on the value of talk therapy for emotional well-being and connection.
- Action Plan: If you feel disconnected, you may need to reconnect with yourself first. Therapy can guide this inner journey.
- Our Tip: Engage in activities that make you feel more connected—be it through social events, nature walks, or even journaling.
Armed with these expert insights and our additional tips, you’re better equipped to take proactive steps on your journey to mental wellness.
Your Roadmap to Mental Wellness: Taking the Next Steps After Identifying the Signs
So, you’ve recognized yourself in one or more of these signs. Fantastic for tuning in! What’s next? Let’s break it down into actionable paths to make your journey towards mental well-being a bit smoother.
The Decision Crossroads: To Go Solo or To Team Up in Therapy?
- Going Solo: If the issues you’re facing largely revolve around personal hurdles—like individual stress, self-doubt, or personal life changes—it might be beneficial to start therapy alone.
- Tip: Look for therapists who specialize in your concerns; their expertise can offer targeted strategies.
- Going as a Pair or Group: If interpersonal relationships or family dynamics are your core concern, you might consider relationship or family therapy.
- Tip: Discuss openly with involved parties about the possibility of attending therapy together. Make sure everyone is on board to ensure a constructive session.
Setting Therapy Goals: The North Star of Your Mental Voyage
- Short-term Goals: These could be as simple as wanting to manage anxiety better or improving communication in your relationships.
- Tip: Make your goals SMART—Specific, Measurable, Achievable, Relevant, and Time-bound.
- Long-term Goals: Think bigger, like achieving consistent emotional well-being or tackling longstanding phobias.
- Tip: Long-term goals are marathons, not sprints. Break them down into smaller milestones to make them more manageable.
Progress Tracking: Celebrate the Small Wins
- Journaling: Note what you discuss in each session, how you felt during the week, and any “aha” moments.
- Tip: You don’t need to write an essay; bullet points or voice memos can work, too.
- Feedback Loops with Your Therapist: Regularly check in with your therapist about how you feel the sessions are going and whether you are progressing.
- Tip: Be honest. Your therapist can adjust their approach based on your feedback.
Embracing the ebb and flow: It’s Okay to Have Ups and Downs
- Recognize that therapy is not a linear journey. There will be weeks when you feel like you’ve conquered the world and others where the weight feels unbearable.
- Tip: During difficult times, revisit your short-term wins and therapy notes. They can serve as your cheerleaders.
Resources to Supercharge Your Therapy Experience
- Books, Podcasts, and Apps: Supplement your therapy with materials that can offer additional perspectives and coping strategies.
- Tip: Always cross-reference outside advice with your therapist to ensure it aligns with your treatment plan.
From recognizing the signs that point you toward therapy to setting goals and tracking your progress, this roadmap aims to guide you through the winding path of mental wellness. On this journey, every step—no matter how small—is a victory worth celebrating. So let’s take that first step, shall we?
About Jacob Maslow
After surviving the traumatizing events of 9/11, I took it upon myself to heal through helping others. I’m the primary caregiver of my children and understand from first-hand experience the lonely paths you have to walk as a partner and parent when leaving an unhealthy relationship.
We’re all echoing in a dark space that doesn’t have to be this empty, and that’s been my mission since finding solace and recovery in therapy: To help comfort others who are still in shock and at the prime of their struggle.
I came across BetterHelp after searching for this type of community. I wanted to belong to a body of proactive therapists and supportive therapy veterans that allowed me to see other sides of the story.
It was unconventional, and that’s what attracted me most. During my most challenging times, when my ex-wife completely cut me off from my children, I found comfort and clarity through BetterHelp.
Instead of being chained to a strict therapist recommendation, I was in charge of who I felt understood my struggle most. That allowed me to find my true peace, as I was reunited with those who read behind my words and had first-hand experience with my trauma.
Recovery is a choice; with BetterHelp, that choice will be a few clicks away. You can join their couples-oriented platform, Regain.us for those stuck with family estrangement and toxic relationship patterns.
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