Who Needs Therapy?

READ THIS FIRST. If you are in danger or thinking about harming yourself, please get help right now. Visit a nearby emergency service, hospital, or mental health clinic immediately. If you are in crisis, consider these helplines and suicide hotlines worldwide.

Show Crisis Numbers
  • Australia: Lifeline 13 11 14 | Text 0477 13 11 14
  • Canada: 988 Suicide Crisis Helpline
  • France: SOS Amitié 09 72 39 40 50 | Suicide Écoute 01 45 39 40 00
  • Germany: Telefonseelsorge 0800 111 0 111
  • India: AASRA 91-22-27546669 | Sneha Foundation 044-24640050
  • Ireland: Samaritans 116 123 | Pieta House 1800 247 247
  • New Zealand: Lifeline 0800 543 354 | Depression Helpline 0800 111 757
  • South Africa: LifeLine 0861 322 322 | SADAG 0800 567 567
  • United Kingdom: 111 (Option 2) | Samaritans 116 123 | Text SHOUT to 85258
  • United States: 988 Suicide & Crisis Lifeline

You Are Not Alone: The Reality of Mental Health

If you are wondering whether you need therapy, you are in good company. Globally, more than 1 billion people live with a mental health condition 1. In the United States alone, nearly 1 in 4 adults experienced a mental illness in the past year 2.

However, knowing the statistics rarely stops the doubt. Many people hesitate because they wonder, "Am I 'sick enough' to be here?" or "Other people have it worse, shouldn't I just cope?"

A Better Question to Ask: Instead of asking "Do I need therapy?", ask "Would therapy be beneficial?" You do not need to be in crisis to seek help. Many people go simply to understand themselves better, break old habits, or find more joy. As one expert puts it, "Therapy is for anyone at any time, no justification necessary" 3.

What Is Mental Health, Really?

Mental health is not a simple on/off switch. It is a continuum (a sliding scale). You can have good mental health even if you have a mental illness (like managing anxiety well), and you can have poor mental health without a diagnosed condition (like burning out from stress).

According to the Mayo Clinic, a mental health concern becomes a "problem" when it causes frequent stress and affects your ability to function in your daily life 4.

When to Pay Attention

You should consider seeking support when your mental health starts to affect your ability to:

  • Maintain relationships with friends, family, or partners.
  • Perform at work or school at your usual level.
  • Handle social situations without significant distress.
  • Cope with stress or adapt to change.
  • Participate in daily activities you used to enjoy.

If you are struggling in one or more of these areas, it is a strong sign that professional support could be beneficial.

Who Benefits from Therapy? Everyone.

Therapy is a tool. Like going to the gym or seeing a dentist, it is a way to maintain your health. It is not reserved for "broken" people; it serves three main groups:

Who Benefits What It Looks Like Why Therapy Helps
1. People with Diagnosable Conditions You have a condition like depression, anxiety, PTSD, or an eating disorder. Therapy provides medical, evidence-based treatments to reduce symptoms and support recovery.
2. People Facing Life Challenges You are going through a divorce, job loss, grief, or a major move. You feel stuck or overwhelmed. Therapy offers a neutral, safe space to process emotions and develop a plan to move forward.
3. People Focused on Personal Growth You do not have a "problem," but you want to improve your confidence, leadership, or relationships. Therapy provides tools for self-discovery. It helps you identify limiting beliefs and reach your potential.
Therapy for Couples and Families

Therapy is not just for individuals. It can be incredibly effective for couples and families, too.

  • Couples Counseling: If you are stuck in repeating arguments, struggling with communication, or have lost your connection, couples counseling provides a neutral ground to resolve issues.
  • Family Therapy: This helps when a family faces challenges like a child’s behavioural issues, a major loss, or conflict. It focuses on strengthening family bonds.
Will Anyone Know? (Privacy & Confidentiality)

One of the most common worries people have is: "Will my boss, my partner, or my parents find out what I say?"

The short answer is no. Therapy is legally and ethically confidential. What you say in the room stays in the room. A therapist cannot share your information with a partner, workplace, or doctor without your specific written permission.

Are there any exceptions to confidentiality?

There are very few situations where a therapist is legally required to break confidentiality to keep people safe. These usually include:

  • If you are at immediate risk of seriously harming yourself (suicide).
  • If you threaten to seriously harm or kill someone else.
  • If there is evidence of abuse towards a child, an older person, or a dependent adult.

Your therapist should explain these rules clearly during your first session. If you are worried about this, it is perfectly okay to ask: "Can you explain exactly what stays private and what doesn't?"

12 Common Signs It Might Be Time for Therapy

There is no "perfect" time to start, but there are common signals. The following signs are adapted from clinical guidance provided by the Cleveland Clinic and Mayo Clinic 3 4.

Sign What It Feels Like
1. Sadness or Hopelessness You have lost interest in things you used to enjoy. You feel "empty" or cannot find the energy to care about your day.
2. Overwhelming Stress You feel constantly "on edge." Your thoughts race, and you struggle to relax even when you are resting.
3. Major Life Changes A new job, a divorce, a move, or becoming a parent has left you feeling lost, even if the change is technically "good."
4. Unhealthy Coping You are drinking more, using drugs, overeating, or scrolling social media for hours to numb your feelings.
5. Feeling "Stuck" You want to move forward in your career or relationships, but you feel blocked and do not know why.
6. Low Self-Esteem You constantly compare yourself to others, feel like a failure, or suffer from Impostor Syndrome (feeling like a fraud).
7. Unresolved Grief You have lost a loved one, a job, or a relationship, and the pain is not getting easier with time.
8. Trauma & Flashbacks You experienced something frightening (recently or years ago), and you still have nightmares or feel unsafe in daily life.
9. Relationship Conflict You argue constantly with your partner or family, or you feel completely disconnected and lonely even when they are around.
10. Ruled by Fear You avoid specific situations (phobias) or worry so much about the future that it stops you from living your life.
11. Caregiver Burnout You take care of everyone else so well that your own mental and physical health is falling apart.
12. The Need to Talk You have thoughts you cannot share with friends or family. You need a private, non-judgmental space to unburden yourself.
Self-Assessment Checklist

If you are still unsure, reflect on the last month. Have you frequently:

  • [ ] Felt persistently sad, anxious, or empty?
  • [ ] Withdrawn from friends and social activities?
  • [ ] Had significant changes in your sleep or appetite?
  • [ ] Felt irritable, angry, or easily frustrated?
  • [ ] Had trouble concentrating or making decisions?
  • [ ] Had thoughts of harming yourself?

Note: Checking several of these boxes does not mean you are "broken"—it simply means you are carrying a heavy load and deserve support to help carry it.

Emergency vs. Non-Emergency: Understanding the Difference

Therapy is a process that takes time. It is not designed for immediate life-or-death emergencies. It is important to know the difference so you get the right help quickly.

Situation What It Looks Like Action Required
Emergency Immediate Danger. You are planning to harm yourself or someone else right now. You may be acting on delusions or engaging in dangerous, reckless behaviour. Get help instantly. Call 988 (US/Canada), 111 (UK), or 112 (Europe). Go to the nearest hospital emergency room. Do not wait for a therapy appointment.
Non-Emergency Distress/Struggle. You feel overwhelmed, sad, or anxious, but you can keep yourself safe. You know something is wrong, but you are not in immediate danger. Book a Therapy Session. Browse a directory like TherapyRoute to find a counselor. You have time to find the right fit.
"Will They Understand Me?" (Identity, Culture & Background)

One of the biggest barriers to therapy is the fear of being misunderstood. If you are from a minority culture, LGBTQ+, religious, or have a specific background, you might worry: "Do I have to explain my existence before I can get help?" or "Will they judge my family dynamics?"

You deserve a therapist who "gets" you. Effective therapy isn't just about clinical skills; it is about respect for who you are. A good therapist honours your values, traditions, and reality.

How to find a culturally safe therapist

You are allowed to "shop around." When you contact a potential therapist, you can ask direct questions to see if they are a safe fit for you:

  • "I identify as [Black/Gay/Muslim/Immigrant]. Do you have experience working with people from my background?"
  • "How do you include my cultural or religious values in our sessions?"
  • "In my family, we express distress physically (like headaches). Are you open to exploring that?"
  • "My community has a lot of stigma about therapy. Do you understand that pressure?"

Green Flag: The therapist listens, admits what they don't know, and shows willingness to learn.
Red Flag: The therapist dismisses your concerns or claims, "I don't see a difference or colour."

Overcoming the Barriers: What Stops Us?

Even when we know we need help, it is hard to start. Research shows that in many countries, only about half of people with mental illnesses get treatment 5. Here are the "Big Four" barriers and how to navigate them:

Barrier The Reality & How to Overcome It
1. Stigma

The Fear: "People will think I'm weak or 'crazy'."

The Fix: Remind yourself that mental health is health. You would not feel ashamed to see a doctor for a broken leg or a cavity. Your mind deserves the same level of care.
2. Cost

The Fear: "I can't afford it."

The Fix: Many private therapists offer "sliding scale" fees (where the price is lowered based on your income). In the UK, NHS talking therapies are free. In the US/Canada, check your insurance directory or look for community health centres.
3. Logistics

The Fear: "I don't have time to drive there."

The Fix: Look for Telehealth (video) options. You can attend therapy from your car, your office, or your bedroom, saving hours of travel time.
4. Uncertainty

The Fear: "What if it doesn't work?" or "What if I don't like them?"

The Fix: View the first session as a "test drive." You are hiring them. If you don't click with the first therapist, you can switch. It is part of the process.
How to Decide: A Simple Framework

If you are still debating it, use this simple check to make your decision.

  1. Rate Your Distress (1-10): How much does your problem upset you daily?
  2. Rate Your Impact (1-10): How much does it stop you from working, loving, or enjoying life?
Your Situation Recommendation
High Distress & High Impact Seek help now. You are carrying too much weight to handle alone. Professional support is necessary to prevent burnout or crisis.
Moderate Distress & Moderate Impact Therapy is highly recommended. You are struggling more than you need to. Therapy can provide tools to help you get back on track faster.
Low Distress but Curious Therapy is a great option. You do not need a crisis to grow. Use therapy for self-discovery, career coaching, or relationship building.
No Distress & No Impact You may not need therapy right now. Keep it in mind as a resource for the future. Life is full of challenges, and support is always there if things change.
Your Next Step

Taking the first step is often the hardest part. If you are ready to explore, here is exactly what to do next:

  • Search a directory like TherapyRoute to find licensed therapists in your area or online.
  • Filter by "Issues": Look for someone who specialises in what you are feeling (e.g., Anxiety, Grief, LGBTQ+ Issues).
  • Book a Consultation: Many therapists offer a free 10-15-minute chat. Use this to ask, "Do you have experience helping people with my specific challenges?"

View more local therapists nearest to you: anxiety therapist, depression therapist, teen therapist, child therapist, marriage counselor, couples therapist, affordable therapist, family therapist, psychologist, trauma therapist, counselor.

Disclaimer: This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

References

[1] World Health Organization. (2025, September 2). Over a billion people living with mental health conditions. View Source

[2] Mental Health America. (2025). The State of Mental Health in America 2025. View Source

[3] Cleveland Clinic. (2024, November 21). Should You Try Therapy? How To Decide. View Source

[4] Mayo Clinic. (2025, September 11). Mental health: Know when to get help. View Source

[5] National Institute of Mental Health. (n.d.). Statistics. View Source

[6] American Psychological Association. (n.d.). Recognition of Psychotherapy Effectiveness. View Source

IMPORTANT!!

TherapyRoute is not for emergencies and does not provide medical advice. All of our content is informational and cannot replace professional healthcare. In an emergency, contact a local emergency service. For immediate support, consider a local helpline.