During times of difficulty, people sometimes ask themselves, “Do I need therapy?” Both cognitive behavioral therapy (CBT) and medications have been shown to be effective in treating anxiety. In some cases, it appears that CBT is more effective, and results are more permanent. When determining if you should participate in therapy, it is useful to consider several factors including role functioning and subjective distress.
Consider whether your concerns impact your ability to perform your role responsibilities (e.g., to work, to study, to take care of your physical wellbeing, to maintain relationships, to be an effective parent, etc.) Are you finding it difficult to function in some important role(s)? Are your difficulties making it harder to succeed at work? Are you losing friendships or unable to make friends when you want to? Are you unable to explore interests or develop new skills because of how you feel? Once our mental state negatively impacts one or more important areas of our lives, it is time to make some changes. Therapy may help you identify goals and make the changes needed to improve your functioning.
The second factor to consider in determining whether you should seek therapy concerns your own subjective distress. How much are these difficulties troubling you? How bad do you feel and how long can you continue to tolerate these feelings? Are you stuck, dissatisfied, or distressed and don’t know how to make things better? Accessing the support and expertise of a therapist can help you resolve difficult feelings. Therapy can help you understand how you may be thinking and behaving in ways that hold you back.
Additional considerations you should take into account include assessing whether you have the time to put into therapy. Typically, people meet with a therapist 30-60 minutes each week, but it is reasonable to expect that additional time will be required for self-care. Therapy and associated activities such as meditation, journaling, cultivating and maintaining a positive support system will require time, energy, money and commitment. Finally, plan to give CBT therapy a try for at least 6 weeks before determining if it is helpful in addressing your complaints because change requires some time and sustained effort.
Best wishes in determining the right path for yourself!