Should I Go to Therapy? How to Know if It’s Right for You

Life can be difficult—many of us face overwhelming challenges that make us question how to cope or where to turn. It’s natural to wonder, “Should I go to therapy?” If you’re asking this, you’re not alone. During these uncertain times, many people are asking similar questions, such as “Does therapy work?” and “Can a therapist even help me?”

Going to therapy can be a transformative experience, offering healing, personal growth, and tools to live a more balanced life. While taking that first step can feel uncertain, it’s a powerful choice toward prioritizing your mental health.

What is therapy?

Therapy provides a safe, non-judgmental space to address challenges like stress, life transitions, grief, relationship conflict, and mental health concerns. Therapists are trained mental health professionals with advanced degrees in psychology, counseling, or social work. They help you identify unhealthy thoughts, behaviors, and feelings and develop coping skills to handle stress and intense emotions better.

There are several forms of therapy, each tailored to different needs:

• Individual therapy is one-on-one sessions with a mental health professional
• Couples therapy focuses on improving communication and support between partners
• Family therapy explores unhealthy family dynamics and improves communication
• Group therapy brings people together who share similar struggles, providing both professional insight and peer support

Should I go to therapy?

How do you know if you need therapy? Going to therapy isn’t just for a crisis—though those are certainly times to reach out. It can help with severe mental health conditions as well as work struggles, relationship conflict, stress, and other everyday challenges. Whether you’re dealing with trauma, adjusting to a change, or seeking personal growth, therapy helps you explore difficult situations and feelings so that you can move forward. Here are a few potential signs you need therapy:

• Feeling down, anxious, or angry
• Feelings of helplessness or sadness last longer than usual 
• Trouble concentrating at work or finding it hard to complete everyday tasks
• Always expecting the worst, worrying excessively, or being unable to relax
• Stress or grief from life transitions like a divorce, the loss of a loved one, an empty nest, or starting a new job
• A long-term illness that affects your mood, physical health, or overall well-being
• Harmful behaviors like excessive drinking, drug use, or lashing out in anger
• Changes to weight, eating, or sleep patterns

How to find a therapist

If you’ve recognized some of these signs, the next step is finding the right therapist. Start by reflecting on your goals and the qualities you value in a therapist. A rough idea of what you want to work on and what type of therapist you need will help guide your search. For instance, do you want a therapist who shares your gender, racial, or cultural identity? Maybe it’s important for you to connect with someone who has experience with veterans, first responders, or the LGBTQIA+ community. Finding someone who can understand your unique experiences can make therapy feel more relatable.

Once you’ve identified your needs, check your benefits to see what type of mental health coverage is available. Does your company offer an EAP or mental health benefit like Lyra Health? Does your insurance plan have a list of providers? Most therapist profiles include photos, background information, therapeutic approaches, and certifications to help narrow down your list. 

The next step is reaching out. Many therapists offer brief consultations—10 to 15 minutes—to see if they’re a good fit. Use this time to get a feel for their style, approach, and ability to connect with you.

How does therapy work?

If this is the first time you’re exploring therapy, you may have questions like: What do you do in therapy? Does therapy work? How does online therapy work? The first therapy session will focus on gathering information—what’s bringing you to therapy as well as questions about your daily routine, relationships, hobbies, and stressors. These questions help the therapist understand the bigger picture and identify any supports as well as where more support is needed. 

Some people prefer online therapy because of the convenience of virtual sessions and access to providers outside their area. Fortunately, research shows teletherapy is just as effective as in-person therapy if you choose this option.

During the first couple of sessions, you’ll set treatment goals to guide therapy. While sessions will focus on these goals, don’t worry if things come up that take you in a different direction. Therapy is flexible and can address whatever’s on your mind.

From there, therapy begins identifying and addressing thoughts, feelings, and behaviors underlying your challenges. You’ll work on healthy coping skills to better manage these issues. Ultimately, what happens in therapy is up to you and your provider—you get to decide what to work on and at what pace, with your therapist guiding you and supporting you along the way.

Does therapy work?

Research shows that therapy is effective for people from all backgrounds with all kinds of challenges. Knowing if therapy is working is often recognizing subtle shifts in your thoughts, emotions, and behaviors. You might notice you’re: 

• Better at identifying and understanding your emotions
• Using more effective strategies to manage stress, anxiety, or difficult situations
• More confident and have a greater sense of self-worth
• Improving your relationships with better communication and healthier boundaries
• Making progress toward the goals you set at the beginning of therapy
• Experiencing less anxiety, depression, or other symptoms that brought you to therapy
• Responding better to challenging situations

How to make the most of therapy

To get the most out of therapy, keep these key points in mind:

• Be open to the process – You don’t need to dive deep right away. It’s natural to feel hesitant at first, but as you get comfortable, talking about your thoughts and feelings will get easier.
• Ask questions – Don’t hesitate to ask questions. For example, if your therapist suggests a specific approach, like cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), or other approaches, ask about how they work and how they help.
• Complete any assigned activities – The real progress often happens between sessions when you apply what you’ve learned, so complete assigned homework.
• Make therapy a priority – Treat your session time as sacred. Don’t compromise on it—focus on your well-being and fully engage in the process. The more you commit, the more you’ll benefit.

When to end therapy

It can be hard to know when you should end therapy, but here are some signs that it might be time to wrap things up:

• You’ve accomplished your therapy goals – If you feel you’re in a much better place than when you began therapy, or that you’ve made real progress, you’re probably nearing the end of counseling.
• You have less to talk about in therapy – Maybe you’ve dropped down from meeting weekly to biweekly or monthly. This gradual decrease often signals that you’ve gained the tools to handle life’s challenges on your own. 
• You’re managing emotions better – You’re finding that what used to overwhelm you now feels manageable, and you’re navigating stress with more ease and confidence.
• Challenges don’t impact your life as much – The stressors that used to linger for hours or days pass more quickly now, and you’re able to bounce back faster. 

Ending therapy doesn’t mean you’re done growing—it means you’ve reached a point where you feel empowered to continue your journey on your own. And remember, you can always return to therapy. 

Get support to move forward

If you’re questioning, “Should I go to therapy?” Give it a try. Therapy is about more than just coping—it’s a pathway to thriving. If you’re feeling stuck or overwhelmed, therapy can empower you to break through barriers, recognize your potential, and lead a more fulfilling life.