How Do I Know If I Need Individual Therapy?

Life can be hard, and many of us face significant challenges that leave us doubting how we'll navigate them or where we'll find support. Of course, you may be thinking, "Should I go to therapy?" If you're wondering about this, you're not alone. In these uncertain times, many people have the same questions: "Does therapy work?" and "Would a therapist even be able to help me?"

Going to therapy can be life-changing, providing healing, personal growth, and tools for living a more balanced life. Though taking that initial step can feel uncertain, it is a powerful choice in favor of your mental health.

What is therapy?

Counseling offers a safe, nonjudgmental atmosphere in which to work on those hard things such as stress, life changes, sorrow, relational issues, and mental health concerns.

Therapists are qualified mental health professionals with master's degrees in psychology, counseling, or social work. They assist you in understanding negative thought patterns, behaviors, and emotions you struggle with and in developing better coping mechanisms to manage stress and intense emotions.

There are many types of therapy, each very well suited to different needs:

·         Individual therapy: These are sessions that are one-on-one with a mental health professional

·         Couples therapy: Emphasises enhancing the interaction and support within the couple.

·         Family therapy exposes negative family dynamics and fosters better communication.

·         Group Therapy- The sessions bring individuals together who have similar difficulties. People get professional inputs as well as peer support.

Should I go to therapy?

Do you need therapy? Therapy isn't just for crises — though those are certainly moments to seek help. It can assist with severe mental health disorders, but also with work difficulties, relationship trouble, stress, and general life headaches.

Whether you are coping with trauma, adjusting after a significant life change, or pursuing increased self-awareness and growth, therapy helps you navigate challenging situations and emotions to move you in the direction of growth. Here are some of the signs you might need therapy:

·         Depressed, anxious, or upset

·         There is trouble feeling blue or helpless for more than one week.

·         Difficulty concentrating at work and performing typical tasks

·         Being negative, pessimistic, and unable to relax.

·         Stress or mourning due to life changes such as a divorce, the death of a friend or family member, an empty nest, or new job opportunities

·         A chronic illness that impacts your mood, physical health, or overall well-being

·         Destructive behaviors, such as drinking too much, using drugs, or acting out in anger

·         Sudden shifts in: weight, eating habits, or sleep habits

How to Find a Therapist

If you've identified some of these signs, the next challenge is finding the right therapist. Begin by considering what you are hoping to accomplish and what you're seeking in a therapist. A rough sense of what you'd like to work on and what sort of therapist you require can steer your search.

For example, do you want a therapist who has your gender, racial, or cultural background? Perhaps you can relate to a clinician with a background in veterans, first responders, or the LGBTQIA+ community. Finding someone who understands what you're going through can make therapy feel more relatable.

Once you've figured out what you need, consult your benefits to find out what kind of mental health coverage you may have access to. Does your employer have an EAP or mental health benefit similar to Lyra Health? Is there a provider directory for your insurance plan? Many therapist profiles feature photos, background information, therapeutic approaches, and certifications as guides to help you narrow your choices.

The next step is to reach out. Many therapists conduct short consultations — 10 to 15 minutes — to see if they're a good fit. Take this opportunity to gauge their style, approach, and how well they connect with you.

How does therapy work?

If you’re new to therapy, you may be wondering things such as: What do you do in therapy? Does therapy work? How does online therapy work?

The initial therapy session is an intake session — to get to know you, learn what's brought you to therapy, and ask about your daily life, relationships, activities, interests, and perceived stressors.

These questions help the therapist gain a comprehensive overview to identify areas where support is needed and what specific support is lacking.

For some, online therapy is appealing because it involves virtual sessions and the ability to access providers beyond one's region. Luckily, studies show that teletherapy is just as effective for most people as in-person therapy, if you opt for that. In the first couple of sessions, you'll plan the treatment goals to guide therapy. The sessions will be dedicated to these goals, but don't worry if things come up that require a pivot. Therapy is adaptable and can focus on whatever is on your mind. From there, therapy involves examining and working with thoughts, emotions, and actions at the root of any struggles. You’ll practice healthy coping skills that help you better manage these issues. In the end, the decision about what goes on in therapy is up to you and your provider — you choose to address and at the speed you’re comfortable with, with your therapist guiding and supporting you through the process.

Does therapy work?

Research indicates that therapy is effective for individuals from all walks of life who are facing a variety of challenges. Knowing that treatment is working is frequently about noticing slight changes in your thoughts, emotions, and behavior. You might notice you’re:

·         More skilled at recognising and making sense of your emotions

·         Developing better coping mechanisms for stress, anxiety, or hard times

·         Increase in confidence and self-esteem

·         Stronger relationships in which you communicate better and have healthier boundaries

·         Progress toward the goals you set when you started therapy

·         Feeling calmer, less depressed, or with less of whatever problem led you to therapy

You can use these key points to help get the most out of therapy:

·         Be open to the process — You don't have to dive in deeply immediately. It’s normal to feel a little nervous at first, but as you grow more comfortable, discussing your feelings and thoughts will become easier.

·         Ask questions – Don't be shy to ask questions. For example, if your provider recommends a specific approach such as cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), or another approach, inquire about how they function and how they will help.

·         Do their homework – it's often during the breaks between sessions that you'll work on your issues, so don't ignore that.

·         Set therapy as a priority -your time on the couch MATTERS. Don’t cheat yourself of health and invest in it completely. The more you can give, the more you’ll get back.

When to end therapy

It can be challenging to determine when it's appropriate to stop therapy, but here are some signs that it may be time to say goodbye:

·         Your therapy goals have been met - If you think you're in a significantly better place than when you first started therapy, or that you've made meaningful progress, you can't be getting much closer to wrapping up counseling.

·         You have less to say in therapy - Perhaps you haven't had as much to say lately in treatment, as in, you're now only meeting weekly, or bi-weekly, or monthly, at the most. This slow weaning off can be a signal that you have acquired the strength to deal with life yourself.

·         You’re handling your emotions better - You’re discovering that what used to feel overwhelming now seems bearable, and you’re moving through stress with a greater sense of ease and confidence.

·         Challenges affect your life less. The stress that used to linger for hours or days now dissipates more quickly, and you're able to get back on your feet again.

Stopping to see your therapist doesn't signal that you've finished growing, but that you've grown to the point where you trust yourself to continue growing on your own. And remember, therapy is always an option to go back to.

Get support to move forward.

If you're wondering, "Should I get therapy?" Give it a try. Therapy is more than dealing with things — it's about the pathway to thriving. If you feel lost or overwhelmed, therapy can help you break down walls and realize your potential, leading to a happier life.