Therapy isn’t just sitting on some couch and talking about your mother. The misconceptions of what therapy is and does keeps so many from seeking care. Many feel that talking about your emotions is “weak” or “shameful” that you cant “pull yourself up by your bootstraps” (which don’t even get me started on that mentality!)

These misconceptions are what keeps so many from the help that they need. Therapy can literally help you re-wire your brain! Even if you don’t have a “mental health problem”

You don’t have to be “crazy” or on the brink of a nervous breakdown. The reality is, the sooner you start managing your mental health, the sooner you feel better! Therapy also isn’t something that you have to commit to forever! Studies show that most people feel better after 7-10 visits. In another study, published in 2006 in the Journal of Consulting and Clinical Psychology, 88 percent of therapy-goers reported improvements after just one session. If you are battling a major mental illness, you may require more intensive help, but most people benefit in huge ways with attending therapy to address a major life change or conflict.

You may benefit from therapy if..

1. You feel “off.”

Something inside you has changed. It might be that you just have that black cloud that is hanging over your head that you can’t shake. It may manifest itself physically as back pain, headaches, or stomach/bowel issues. Maybe you aren’t sleeping well at night. Some people may get stuck feeling the blues all the time, or having episodes of anger lashing out at others. If you are feeling “off” this is a good indicator that you need to talk to someone before your issues start severely impacting your daily life.

2. Your life is disrupted, or you are avoiding things you usually like

Are you finding yourself skipping out on things that you usually like to do? Maybe its little things at home like fighting with your spouse or not able to deal with your kids without losing your cool. Maybe you can’t seem to concentrate on your work projects?

3. You’ve experienced a trauma or major life change

Changes can be good or bad in our life, but either way they result in stress! Death of a loved one, separation or divorce, big location moves, job changes and other big events can leave us feeling down and out. Grief and loss can be completely overwhelming at times, and you may need to have some assistance to help you to the other side.

4. Doing what you usually do to help isn’t helping at all.

All of us have a few coping skills that we keep in our back pocket. For me, nothing resets my head more than a good book and morning on the beach with the sun on my face. If your usual go-to coping skills aren’t working, or aren’t as effective as they usually are, it may be time to seek help.

5. You are trying to self-medicate with things that may not be the best for you

Sometimes we all have a beer or glass of wine at the end of the night, but when we take it to the “self medication” level for more than a night or two, it’s time to look a little deeper. If you are turning to drugs or alcohol to make yourself feel better, it might be time to seek help. Self medicating can take other forms too, like over indulging in food, gambling, or maybe spending all of your free time online to try to avoid everything else in your life.

6. You’re ready to change some things

You feel like things in your life aren’t working the way you want them to, and you’re ready to make a plan for change! Most people go through a small “dip” in life before starting an uphill journey to self improvement. If you feel like a safe, confidential sounding board may be helpful, its time to make that call.

7. Your loved ones have noticed a change

Maybe your husband has mentioned that you don’t seem to be yourself, or a co worker has pulled you aside to make sure that everything is okay. If others are picking up on subtle signs, you may need to pay attention before this becomes a bigger issue.