Do I need therapy? 11 signs it’s time to seek help

How do you know when it’s time to get support from a mental health professional? A clinical psychologist shares some of the signs that you may need therapy.

By Lindsay Jolivet

Mental illness will affect one in five Canadians in their lifetime. Many won’t receive the help they need. In one survey, 40% of people with feelings of anxiety or depression said they did not seek medical help.

How do you know when it’s time to give therapy a try? We asked Dr. Sam Mikail, a clinical psychologist and a senior mental health consultant at Sun Life Financial. He said to watch for changes to your behaviour, mood and productivity.

Concerning changes are those that tend toward extremes, Dr. Mikail says. However, keep in mind that not all changes are cause for concern. Everyone has stressful moments and feels sad sometimes. Changes that persist for two weeks or more may be cause for concern. Therapy could help if you notice long-lasting changes like the following:

1. Hopelessness

Unlike sadness, feeling that there is no hope or that you’re worthless is a sign of depression. Hopeless thoughts can include things like worrying you have no future or that you’ll never be happy. You may feel unmotivated to improve your situation.

2. Constant worry

Worry is normal in small doses. But if you’re always worried that something bad will happen, it can prevent you from enjoying life. If you worry most days for months or you can’t seem to stop worrying, it’s a sign of anxiety. Pay attention to physical signs too, like stomach aches and headaches.

3. Conflicts in your relationship

Many triggers can strain your marriage or relationship. For example, having a child or disagreeing about money. Most people wait to long to seek couples therapy. But with an open mind and the right therapist, you can restore respect and strong communication to your relationship.

4. Too much or too little sleep

Have you had prolonged difficulty sleeping, or are you sleeping much more than usual? Depression and anxiety can affect your sleep and poor sleep can make symptoms worse. Dr. Mikail says it’s normal to sleep badly during a period of extra stress. But if insomnia continues for weeks, it could be something more. Therapy, such as cognitive behavioural therapy for insomnia (CBT-I), could help.

5. Loss of appetite or eating too much

Take notice if you are eating a lot or if you don’t feel hungry at all. Health Canada lists a change in weight or appetite as one of the symptoms of depression.

6. Substance use

If you’ve been drinking heavily or using drugs, you could be using substances to cope with deeper concerns. Therapy or addiction counselling could help you understand why you are using substances, cut down and quit.

7. Irritability

Be aware if you find yourself feeling considerably irritable or impatient much of the time, Dr. Mikail says. Is your mood straining your relationships? Consider whether you could use some support to work through what’s bothering you.

8. Loss of interest in activities

Another sign that you need therapy is a sense of “flatness.” This is a problem, especially if you find yourself avoiding activities you once enjoyed or avoiding social situations altogether. “All of those are really important signs to pay attention to,” Dr. Mikail says.

9. Loss of productivity

Are you struggling to focus at work or at home? Dr. Mikail says those who are struggling with a mental health concern may find their productivity plummets. Negative thoughts may be distracting you or you could be unmotivated.

10. Your loved ones worry about you

Dr. Mikail suggests paying attention to what our loved ones are saying. “Sometimes, it may be easier for other people to notice those changes in us than it is for us,” he says. If you’re worried about someone you care about, reach out to them. Not sure where to begin? Follow these six tips for how to support someone with mental illness.

11. You’ve lost someone or something

The death of a loved one is hard for everyone. Not everyone needs professional help while they grieve. But if you’re struggling to process your feelings or move on, therapy could help. A therapist can also help you work through other losses. For example, a divorce or losing your job.

Do I need therapy for better mental health?

A good self-care routine can help us maintain our mental health and maybe get us out of a funk. There are many apps, approaches like meditation, and good old-fashioned books, too.

Will these tools work for you? The severity of your mental health issue, your personality, and other factors will affect your recovery, Dr. Mikail says. They tend to work better for mild mental health issues and for those with high motivation.

“The simplest way of thinking about it is when we think about exercise,” he says. Some people lace up and go for a run, while others benefit more from the structure of a spin class. Even then, it can be challenging to motivate yourself to attend every class.

That said, self-help can be effective for helping some people recover on their own or with therapy.

Which mental health professional should I see?

A good place to start for mental health support is your family doctor, who can help you find the right resources. If you decide to see a mental health professional, you can choose between several types. Here are some of the options and the differences between them:

• Psychologists have an advanced degree. They are trained in assessing mental health, providing psychotherapy and various behavioural interventions, and research. In many jurisdictions, they can diagnose a mental illness. Psychologists are also trained in measuring how an individual is responding to therapy.
• Psychiatrists are medical doctors who can diagnose mental health conditions and prescribe medication, with some providing psychotherapy. Typically, you need a referral from your family doctor to see a psychiatrist.
• Psychotherapist is a newer designation. Some provinces restrict the title to therapists with a master’s degree who are licensed with the provincial governing body. In other provinces, use of the designation is unregulated. Psychotherapists can provide psychotherapy and marriage counselling to help people manage their mental health. However, they don’t use psychological testing to assess mental health or diagnose mental illness.
• Clinical social workers are trained to provide psychotherapy to individuals, families and groups. They do not diagnose and typically do not use psychological tests to assess mental health. Social workers may also help connect people with social services or community support programs.

Take the first step

Many people avoid getting the help they need because of concern about what others may think or their own negative views of psychological difficulties. “They might think of themselves as fairly progressive and accepting and so forth, if someone else has a problem,” Dr. Mikail says. “But if they themselves have a problem, that’s a different story altogether.”

Don’t let stigma hold you back from seeking help. Speak to a loved one, your doctor or reach out for help.

Originally published on Lumino Health