Everyone experiences struggles, but sometimes you may feel like your problem is a little more serious than the usual worries or a bad mood on Monday. If you're going through a tough time and none of the general advice seems to be making things better, it might be time to try seeing a therapist.
Step
Method 1 of 3: Assessing Your Feelings
Step 1. Recognize the "not like you" feeling
Maybe you feel like the current version of yourself isn't like someone you knew, and you just can't shake that feeling. It's normal to have a bad day or even a week, but if the feeling persists and continues to affect your life and the way you interact, it may be time to take the next step and see a therapist.
- You might normally enjoy being with friends, but suddenly find yourself feeling like being alone most of the time.
- You may find yourself getting angry a lot, but you usually don't feel anger.
Step 2. Reflect on how your feelings affect your life
Do you notice changes in your feelings and behavior only when you are at work, or only at home? Or are you aware of changes that seem to affect things at home, school, work, friends, etc.? You may notice that things are getting worse at school and with friends, or that things have deteriorated with your family and at work. If your feelings about situations are constantly different from what is considered "normal" for you, it may be time to see a therapist.
- You may notice that your patience with others at work has decreased, and that your anger towards your children is bubbling up more quickly than ever before.
- Maybe you've noticed that your productivity at the office has dropped drastically, and your household chores are suddenly not being done.
Step 3. Watch for changes in sleep habits
Sometimes it's normal not to get a good night's sleep before a big presentation or something that excites you, but if you find yourself sleeping for too long (sleeping a lot during the day) or having trouble falling asleep (like falling asleep or waking up through the night), it's normal to have trouble falling asleep. it may be a sign of stress.
Lack of sleep or sleeping too long can indicate feelings of depression
Step 4. Check for changes in eating habits
You may notice that you suddenly find yourself eating frequently as a way to deal with stress. Or maybe you have completely lost your appetite and you are barely eating, and cannot enjoy food. Changes in eating habits can signal depression.
- Eating food may make you feel good, and you may find yourself overeating.
- You may also find that food looks unappetizing or loses its delicious taste, causing you to not eat enough throughout the day.
Step 5. Observe any sad or negative feelings
If you're feeling more moody than usual, or you're experiencing hopelessness, apathy, and wanting to be alone and can't seem to get out of it, it may be time to see a therapist. Maybe you used to feel enthusiastic about life and activities, and now everything seems flat to you. It's normal to feel sad for a day or two, but feeling sad for weeks could signal a bigger problem. The sooner you find treatment, the sooner you can begin to feel better.
Step 6. Notice if you feel more agitated, easily startled, or tense
Maybe you worry about trivial things, but lately worries about various things have taken a bigger portion in your life. Maybe you realize your worries have taken over your time and your life. You may feel silly admitting things that make you feel scared, surprised, or worried, but you can't get rid of those feelings. If you can't get work done because you're spending so much time worrying about things, it might be time to get help.
Other signs of anxiety-related problems can include restlessness, irritability, and difficulty concentrating
Step 7. Talk to a general practitioner
Your GP (general practitioner or primary care physician) is an important partner in determining whether or not you need to talk to a therapist, and he or she can also be a great resource to help find a therapist who can help you. Make an appointment with your doctor and tell him how you've been feeling lately. After that he can run a number of tests to rule out any possible health factors that could be the source of your negative (such as illness, hormonal changes, etc.).
Method 2 of 3: Consider Serious Psychological Problems
Step 1. Ask yourself if you have any self-harming or self-harming behavior
Self-slashing is a way of self-harm that includes cutting the body using a sharp object, such as a razor blade. The body parts commonly slashed include the arms, wrists, and legs. Cutting oneself can be a strategy for dealing with problems, a way to express one's pain and suffering on the inside through pain outside the body. While this is a coping strategy, it is dangerous, and people who cut themselves can find healthier outlets than cutting to relieve their emotional pain, such as therapy.
Cutting oneself is inherently dangerous. This can result in hospitalization or loss of life if your vital blood vessels or arteries are punctured. Cutting should be considered a serious matter
Step 2. Reflect on any persistent and pervasive thought patterns
Obsessive-compulsive disorder (OCD) can affect thoughts and behavior to an extreme degree. While it's normal to double check to see if you've locked the door or turned off the stove, people with OCD can check things over and over again. People with OCD can also perform rituals repeatedly. They can be infused with fears that control their lives, such as having to wash their hands hundreds of times a day to avoid getting germs or locking the door several times a day to keep intruders out. Performing this ritual is not fun and any difference in the ritual will cause extreme anxiety.
- Having OCD means you can't control your thoughts or urges. Taking an hour or more each day to do rituals that cause great anxiety and interfere with daily life is a sign of OCD.
- If you have OCD, seek treatment. OCD symptoms tend not to go away without intervention.
Step 3. Ask yourself if you have experienced trauma
If you have experienced a traumatic event or are dealing with trauma in your life, counseling can help. Trauma can include physical, emotional, or sexual abuse. Rape is a traumatic event, as is domestic violence. Trauma can also include seeing someone die or be in a catastrophic event such as war or calamity. Seeing a therapist can help you regulate your emotions and find ways to deal with the trauma.
Post-traumatic stress disorder (PTSD) is a disorder that affects many people after a traumatic event. If you experience PTSD symptoms such as nightmares, relive the experience, or have a strong fear that the trauma will reoccur, seek help
Step 4. Think about substance consumption
If you've just started taking or taking drugs at much higher levels, you may be using them to deal with emotional problems. Sometimes people use alcohol or drugs to forget or distract from the pain they feel inside. Increased substance use can signal a deeper problem that needs to be addressed. Therapy can help find new ways to deal with problems more effectively and healthily.
Consuming alcoholic beverages in excess can cause serious problems for your body. This is not a safe or healthy way of dealing with problems
Step 5. Think about any risks your symptoms pose
If you are at risk of hurting yourself or others, getting medical help quickly is very important. If you pose an emergency hazard, call emergency services. Seek help if one of the following happen to you:
- You have suicidal thoughts/ideas, or have started planning for them.
- You are thinking about hurting someone else, or have hurt someone else.
- You worry that you will hurt yourself or others.
Method 3 of 3: Considering How Therapy Can Help
Step 1. Reflect on a recent stressful life event
Major life events can be a factor in anxiety and difficulty dealing with problems. Therapy can provide an outlet to talk about this transition and provide a way to better deal with the problem. Consider whether you have or are currently experiencing:
- Moving house
- Accident or disaster
- Life transitions (new job, going to college, moving out of parent's house)
- End of romantic relationship
- Loss of a loved one (mourning)
Step 2. Know that you can see a therapist for "smaller" problems
You might think that a person should see a therapist only if he or she has experienced major trauma, or is suicidal or has major depression, but that's not really the case. Many therapists are holistically oriented and will work with you on issues such as low self-esteem, marital problems, child behavior problems, interpersonal conflict, and increased independence.
If you're still unsure, make an appointment with a therapist for an assessment. This process can involve taking tests and answering questions. The therapist will advise you on the available treatment options and recommendations
Step 3. Understand your ability to deal with problems
Life will always get worse when you least expect it, and knowing how to deal with difficult circumstances is important. If you don't have the ability to deal with positive problems or find your current situation difficult to deal with, a therapist can help you find ways to deal with problems that will work for you.
- Ways to deal with bad problems can include taking drugs to feel better, or drinking to the point of getting drunk.
- A therapist can help you explore ways to deal with problems and help you practice these skills, such as using deep breathing or relaxation techniques.
Step 4. Think about whether there have been successful attempts to feel better
Think about your circumstances and feelings, and ask yourself what has helped you. If you're having trouble finding things that are helpful and helpful to you, this may be the time to seek help. If you've tried and nothing seems to help, it's okay to admit that you don't have the means to solve your current problem. A therapist can help you find healthy ways to deal with your problem and different ways to approach your problem.
- Maybe you went shopping to help yourself feel better, but afterwards you still felt bad.
- If you've done things that have helped in the past (such as deep breathing or exercise), but haven't made your feelings go away, consider seeing a therapist.
Step 5. Focus on how other people have reacted to you recently
Sometimes, the other person's response to you can hint at the fact that your problem is more than just feeling down or worried. If your friends or family are tired of listening or trying to help, it may be time to see a therapist. Or you may feel bad about "making things worse" and don't want to talk about your problems with your friends. The therapist can also help you.
- It may be that other people are becoming more cautious around you, worried about your health, and/or afraid of you.
- Seeing a therapist can help you talk freely about your problems and find ways to communicate well with your friends.
Step 6. Try to remember whether therapy has helped in the past
If you've ever benefited from therapy, this method can help you again. Even if you decide to see a therapist for completely different reasons, know that therapy has helped in the past and can help you now. Reflect on how you have benefited from therapy and consider any ways that therapy might help you with your current situation.
Call your therapist ahead of time and find out if he has an empty schedule
Step 7. Consider if you enjoy thinking about and talking about your problems
It could be argued that therapy may not be the best form of treatment for everyone, and people can face and deal with problems in a variety of ways. But if you do benefit from talking about your problems, accepting questions, and being honest with others, therapy may be helpful.
The therapist can challenge your mindset, so be prepared to accept some tough questions. Know that a therapist is there to support you and help you thrive. The therapist is not in charge of telling you to do something
Tips
Remember that you do deserve something. Don't waste time thinking "I'll suffer alone" or "They don't care". This thought can lead you on a very dangerous path. People care about you, and no one wants you to suffer, much less alone. You deserve support and help
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