How Do I Know If I Need Therapy? (And What Actually Happens in a Session)

Let’s just go ahead and say it: therapy can feel intimidating. Not because it’s scary, but because there are a lot of unknowns. Maybe you’ve thought, “Do I really need therapy?” Or, “Is it that serious?” Or maybe you grew up hearing, “We don’t air our business to strangers.”

If you’ve ever wondered if therapy is for you, you’re not alone. And the short answer? If you’re thinking about it, it might be worth exploring. Let’s talk about why.

Spoiler: Therapy Isn’t Just for “Crisis Mode”

A lot of people think you have to be in a full-blown crisis to go to therapy. Like, falling apart, hiding under the covers, or yelling at your dog-level breakdown. But truthfully? Therapy is for anyone who wants to:

• Feel better emotionally and mentally
• Learn how to handle stress, anxiety, or big feelings
• Heal from past experiences
• Break patterns or cycles that aren’t working anymore
• Talk to someone who won’t judge them

Sometimes therapy is preventative. Sometimes it’s healing. Sometimes it’s like having a personal trainer for your mind, helping you build emotional muscles.

How Do You Know If It’s Time to Talk to Someone?

If you’re asking, it might already be time. But here are some gentle signs therapy could help:

• You’re feeling overwhelmed, anxious, or unusually down
• You’re having trouble sleeping, eating, or focusing
• You’re snapping at people more than usual or isolating yourself
• You’re tired of being “the strong one” all the time
• You’re struggling with self-doubt, people-pleasing, or burnout
• You just feel stuck

Listen, you don’t need a dramatic reason to go to therapy. Feeling off or wanting to improve your life is reason enough.

Let’s Bust Some Myths, Shall We?

• “Therapy is only for people with serious problems.” Nope. Therapy is for people who want to take care of their mental health, just like the gym is for people who want to take care of their physical health.
• “Talking doesn’t help.” Oh but it does—especially when the person listening knows how to guide you, support you, and challenge you in just the right way.
• “I don’t want to be judged.” A good therapist doesn’t judge. We get curious. We listen with compassion. We hold space for all your messy, beautiful, human parts.
• “I should be able to handle this on my own.” That’s a lie hustle culture told you. Community, support, and healing are part of how we survive and thrive.

So, What Happens in a Therapy Session Anyway?

Okay, picture this: you walk into (or log into) a session, maybe a little nervous. That’s normal. You’re about to meet someone who’s trained to help you unpack your thoughts, emotions, and goals kind of like a GPS for your emotional road trip.

The first session is all about getting to know each other. Your therapist might ask you about what brought you in, your background, your goals, and what you hope to get out of therapy. There’s no pressure to share everything all at once. You get to set the pace.

Expect kindness, curiosity, and confidentiality. Expect some “aha” moments and maybe some tears (those are healing too). Expect someone who sees the whole you and wants to help you grow, heal, and feel empowered.

And hey, if you don’t click with the first therapist you meet? That’s okay. Keep looking. The right fit makes all the difference. Therapy is a relationship, and you deserve one that feels safe and supportive.

A Soft Whisper of Encouragement

If your mind has been whispering that you need support, listen to it. You don’t have to carry everything on your own. Therapy is a brave, powerful step toward healing and it can also be funny, freeing, and beautifully transformative.

You are not too much. You are not too broken. And you don’t have to keep “just dealing with it.”

You deserve peace. You deserve clarity. You deserve support.

And when you’re ready, therapy will be here for you.

With warmth and belief in your healing,

April Sawyer, LPC, NCC, CAMT, ADHD-CCSP
Free Your Mind Counseling and Consulting Services
Serving Georgia and Florida | Helping adults heal, grow, and free their minds