Do I Need Therapy? 5 Signs It's Time to Reach Out
Many people wonder if therapy is right for them, but it’s not always easy to know when to take that first step. You don’t need to be in crisis to benefit from therapy—sometimes, it’s about improving your overall well-being and gaining new tools to navigate life’s challenges. Here are five signs that it might be time to reach out for support.
1. “I Feel Overwhelmed” or “I’m Stuck in a Rut”
Life can be stressful, and feeling overwhelmed from time to time is normal.
But if stress, anxiety, or feelings of being stuck have become a constant presence in your life, it might be a sign that it’s time to tune in and do things a little differently.
When people experience stress, anxiety, or overwhelm, they often disconnect from themselves as a survival mechanism. This can happen for a few reasons:
Fight-or-Flight Mode – The brain prioritizes immediate survival over self-reflection, making it harder to tune into emotions or needs. This can feed into itself making it harder and harder to slowdown, connect and reflect because the mountain seems to be getting bigger and bigger the longer the stressful time lasts.
Emotional Overload – When feelings become too intense, the mind may numb or detach as a way to cope. We’re not often taught how to handle big ‘negative’ emotions in a way that feels supportive or intentionally, so we detach as a way to get some breathing room. You still need to function and avoidance is an effective (though short term) solution for emotions that we’re not sure how to handle. The key here is that it’s short-term, there is no effective long-term avoidance, period.
Negative Self-Talk – Negative self-talk is one of the biggest reasons people disconnect from themselves during times of stress. When overwhelmed, the mind often defaults to self-criticism, doubt, and unrealistic expectations. This inner dialogue can sound like:
“I should be able to handle this on my own.”
“Why am I struggling? Other people seem to manage just fine.”
“I’m not good enough/smart enough/strong enough to figure this out.”
These thoughts don’t just add to stress—they make it harder to trust your own emotions, instincts, and needs. Over time, this can lead to avoidance, indecision, or feeling stuck in patterns that don’t serve you.
Negative self-talk often comes from past experiences—messages we’ve internalized from family, culture, or society about what it means to be “strong” or “successful.” The good news is, these thought patterns aren’t permanent. Through therapy, self-compassion, and mindfulness, people can learn to challenge and reframe these beliefs, creating space for a more kind and supportive inner voice.
Societal Conditioning – Many are taught to “push through” difficulties rather than pause and care for themselves.
Reconnecting takes time, but therapy can help by creating space for self-awareness, self-compassion, and healing.
2. “My Emotions Feel Out of Control”
Do you often feel emotionally exhausted or like your emotions are running the show?
If you experience frequent mood swings, excessive anger, sadness, or irritability, therapy can help you understand and regulate these emotions. When emotions are pushed aside instead of acknowledged, they don’t disappear—they build up over time. If someone has been avoiding grief, anger, or fear, those feelings can resurface all at once, making them feel unmanageable. - this is just one reason that people can become overwhelmed with their emotions, others include past trauma/triggers, hormones, stress, feeling unsupported or lonely, and more.
Unprocessed emotions can manifest in unexpected ways, affecting your relationships, work, and overall well-being.
3. “I’m Struggling in my Relationships”
Conflict with loved ones, difficulty communicating, or feeling disconnected from others can be signs that something deeper is at play.
Often people seek therapy because their relationships are suffering. Our relationships can serve as an alarm system for what’s going on with us internally. We are much more lax with how we treat ourselves and what we’ll accept from our minds, but when these things get turned outwards and are directed at people we love and respect, then the stakes feel higher. Sometimes those loved ones will tell us directly “hey, I don’t appreciate being treated that way, something has to change” and other times we come to that realization on our own.
Other times, being disconnected from others can feel like a big enough message that something bigger is going on. Whether you’re struggling with romantic relationships, friendships, or family dynamics, therapy provides a safe space to explore patterns, heal wounds, and develop healthier ways of relating to others.
4. “I’m Drinking too Much”, “I’m Smoking too Much”, “I’m _______ too Much”
Coping mechanisms like alcohol, cannabis, shopping, sex, social media etc, can be effective ways of staving off difficult emotions for the short-term. The unfortunate part of these behaviours is that along with their intended consequences (relief and distraction) they have a bunch on unintended consequences (they can make anxiety and depression worse over time, they can lead to guilt or feelings of shame, they can encourage us to disconnect from others and deepen the divide from our loved ones, amongst other consequences).
If you find yourself relying on alcohol, drugs, overeating, excessive screen time, or other behaviours to escape difficult emotions, therapy can help you develop healthier coping strategies. Numbing or avoiding emotions can provide temporary relief, but it often leads to more distress in the long run. Therapy can help you understand your triggers and build resilience.
5. “I Don’t Feel Like Myself”
Sometimes, it’s hard to put your finger on what’s wrong—you just know something feels off.
You might experience a persistent sense of emptiness, a loss of interest in things you once enjoyed, or a general lack of motivation. These feelings can be symptoms of depression, burnout, or other mental health concerns, and therapy can provide the tools and support to help you regain a sense of balance.
How Therapy Can Help
Therapy isn’t just about fixing problems—it’s also about growth and self-discovery.
Studies show that psychotherapy is effective for about 75% of people who engage in it (American Psychological Association). Here are some specific ways therapy can benefit you:
Emotional Support: Having a non-judgmental space to express yourself can be incredibly healing. Many people find it difficult to talk to friends or family about their deepest struggles, and a therapist provides a safe, professional space to do just that. A therapist will normalize your struggles and how you’ve been coping so far. They’re not there to judge your choices, but to encourage self-compassion, understanding and offer new possibilities.
New Perspectives: A therapist can help you see challenges in a different light and offer alternative solutions. When we’re stuck in negative thought patterns, it can be hard to see other possibilities, but therapy helps to reframe situations and develop new ways of thinking.
Skill Development: Therapy can teach you essential coping strategies, such as mindfulness techniques, stress management tools, and emotional regulation exercises. For example, cognitive behavioural therapy (CBT) has been found to be particularly effective for managing anxiety and depression (National Institute of Mental Health). The skills you develop in therapy are essential for starting the momentum of healing, they are often not effective on their own because behaviours can only be effective when we’re behaving them. The goal is for deeper transformation and healing after some of the behaviour and coping skills have been addressed.
Self-Understanding: Exploring your thoughts, behaviours, and patterns can lead to deeper self-awareness and personal growth. A deeper understanding of yourself can lead to improved self-esteem and stronger, more fulfilling relationships. This new understanding will allow you to feel more confident facing stressful times and unexpected changes in the future without a therapist’s support. The goal of therapy is to make the therapist useless. How amazing would that be!?
Physical Health Benefits: Mental health and physical health are deeply connected. Studies have shown that therapy can help lower stress levels, improve sleep, and even reduce symptoms of chronic illnesses like heart disease and high blood pressure (Harvard Health).
When Should You Reach Out for Help?
If any of these signs resonate with you, it might be time to consider therapy.
There’s no need to wait until things feel unbearable—seeking support early can make a significant difference in your well-being. Many people find that therapy helps them gain clarity, develop healthier habits, and feel more in control of their lives.
At Access Therapy, we understand that taking the first step can feel daunting. That’s why we offer a warm, inclusive, and supportive environment where you can explore your thoughts and emotions at your own pace. We provide both in-person and virtual therapy sessions across Ontario, making it easier than ever to access the help you need.
Book a Free Consultation Today
If you’re wondering whether therapy is right for you, we invite you to schedule a free 30-minute consultation. Our team is here to help you find the right therapist and approach for your unique needs.
You deserve support, and we’re here to provide it.
