Are you ready for therapy? Here’s how to tell:
- Persistent Emotional Struggles: If feelings like sadness, anxiety, or hopelessness have lasted for weeks or months, therapy might help.
- Life Disruptions: Changes in sleep, eating habits, or concentration could signal emotional distress.
- Unresolved Past Issues: Recurring trauma, relationship problems, or grief that lingers may indicate it’s time to seek support.
- Clear Motivation: Therapy works best when you’re ready to actively participate and set personal goals.
Therapy isn’t about quick fixes – it’s a process of self-discovery and growth. Whether you’re ready now or just exploring, this guide will help you decide and prepare for the journey ahead.
Are you ready for therapy? | Parisa Ghanbari | First Session Resources
Signs You May Be Ready to Start Therapy
Sometimes, life sends subtle signals that something’s off, while other times, the signs are loud and clear. These shifts – whether emotional, physical, or behavioral – can indicate it might be time to explore therapy. Below, we’ll outline key indicators, from lingering emotional struggles to noticeable changes in daily habits, that suggest therapy could help.
Emotional Warning Signs
If you’ve been feeling persistently sad, anxious, or hopeless for weeks or months, it might be a sign that your usual ways of coping aren’t working. Unlike temporary stress tied to specific events, these feelings can linger, leaving you stuck in a cycle that feels hard to break.
Struggling to make decisions or feeling paralyzed by minor setbacks can also be a red flag. Overwhelming anger or irritability – especially if it’s affecting your relationships or leading you to act in ways that don’t feel true to yourself – may signal the need for professional support. These emotions often point to deeper issues that therapy can help address.
Changes in Your Daily Habits
Your body often reflects emotional distress, even when your mind tries to push it aside. Changes in sleep patterns – like insomnia or sleeping too much – can be an early warning sign. Similarly, shifts in eating habits, whether you’re eating significantly more or less, might indicate emotional strain. For some, food becomes a source of comfort during stress; for others, it loses all appeal.
If you’re feeling unusually drained or finding it hard to concentrate despite getting enough rest, it’s worth paying attention. Racing thoughts that make it hard to focus or stay present are another sign that your mental health might need attention.
Research shows that conditions like depression and anxiety often overlap with eating disorders. These shifts in your habits aren’t just physical – they’re tied to your emotional well-being and could benefit from professional guidance.
Unresolved Problems from Your Past
Sometimes, past experiences that you thought were behind you resurface in ways that disrupt your daily life. Unresolved trauma doesn’t always announce itself clearly – it might show up as trouble in relationships, challenges at work, or a persistent sense of unease.
"The problem is that buried trauma doesn’t go away. It remains and continues to grow, until ultimately, it surfaces in unexpected and disproportionate ways." – Judith Zackson, PhD
In fact, nearly 61% of adults report experiencing at least one adverse childhood experience (ACE), such as neglect, abuse, or the loss of a loved one. These experiences can have lasting effects, increasing the risk of mental health challenges like depression or anxiety, as well as physical health issues like heart disease.
Recurring patterns in relationships – like difficulty trusting others, feeling rejected, or facing the same conflicts repeatedly – can also point to unresolved issues. Similarly, grief that feels overwhelming or stuck, even long after a loss, might be a sign that therapy could help you process and heal.
If unresolved trauma or emotional distress is making it hard to manage daily life, maintain relationships, or feel at ease, therapy could be a valuable step. Whether it’s vivid memories, disproportionate reactions, or persistent emotional pain, these signs suggest it might be time to seek professional support.
Self-Reflection: Checking Your Motivation and Goals
Before diving into therapy, it’s important to take a step back and think about why you’re considering it and what you hope to achieve. Taking the time to reflect on your motivations and set clear goals can make the process more meaningful and focused. This clarity will also help you define actionable steps as you move forward.
Questions to Ask Yourself
Asking yourself the right questions can provide insight into your readiness for therapy and highlight what you want to work on. Start by considering: What led me to think about therapy? Perhaps it was a specific event, a recurring pattern you’ve noticed, or just a feeling that something in your life needs to change.
It’s also worth asking if you’re pursuing therapy for yourself or because someone else suggested it. As psychotherapist Jill Daino, LCSW-R, explains:
"The key to getting started is being straightforward, this is your safe space for your thoughts and feelings".
Honesty about your needs and feelings is essential for therapy to be effective.
Next, think about what areas of your life feel challenging or unsatisfying. Are you dealing with relationship struggles, work-related stress, anxiety, or unresolved grief? Defining what success in therapy looks like can help you stay focused and track your progress. For instance, if you’re struggling with anxiety, your goal might be to reduce panic attacks, which allows your therapist to tailor strategies like relaxation techniques or cognitive reframing.
A helpful exercise is to try the "Miracle Question":
"Suppose a miracle occurs overnight – what signs would indicate your problem is solved?".
This can help you visualize what success might look like and identify the changes you want to see in your life.
Psychotherapist Erin Miller offers another valuable question:
"If therapy ‘worked’ for you, what would that look like?".
Would you feel more confident? Have stronger relationships? Sleep more peacefully at night? These kinds of reflections can clarify your goals and set a direction for your therapy.
Finally, assess your readiness to engage in the process. Therapy isn’t passive – it requires effort and commitment. Are you prepared to explore difficult topics? Can you commit to showing up consistently, even when it feels hard?
"Positive and lasting results most likely occur when a client becomes actively engaged and personally invested in change".
What You Can Learn from Past Attempts
If you’ve tried therapy or self-help in the past, reflecting on those experiences can be incredibly useful. Think about what worked and what didn’t, and use those insights to guide your next steps.
"Past successes in behavior change can boost motivation, while failures may cause discouragement".
Even unsuccessful attempts can teach you something valuable about your needs and preferences.
Consider what aspects of previous experiences were helpful. Did you connect well with a specific therapist’s approach? Were there techniques, like journaling or homework assignments, that kept you engaged? On the flip side, think about what didn’t resonate. Maybe the therapist’s style wasn’t a good fit, or certain approaches didn’t feel effective for you.
"Consider how past experiences have shaped your beliefs about yourself and your ability to change".
Understanding what didn’t work can help you make more informed decisions moving forward.
Sometimes, previous attempts at change fail simply because the timing wasn’t right. Wellness expert Arloski explains:
"People don’t change until they are ready to".
This doesn’t mean therapy won’t work for you now – it might just mean you’re in a better place to benefit from it today.
Reflecting on your past can also help you identify patterns. For example, do you tend to avoid certain topics or shut down when emotions run high? Have you noticed a habit of starting strong but losing momentum over time? Recognizing these tendencies can prepare you to address them in therapy, giving you a clearer understanding of your own needs as you begin the process. These reflections will serve as a strong foundation for your first session.
How to Prepare for Your First Therapy Session
Once you’ve clarified why you’re seeking therapy, the next step is preparing for your first session. It’s completely normal to feel a bit nervous, but a little preparation can help ease those jitters and set the stage for a productive experience. With some thoughtful planning, you can walk into your first session feeling more focused and ready to begin.
Using Journals and Self-Assessment Tools
Journaling is a great way to organize your thoughts and uncover patterns you might not have noticed before. Start by jotting down the issues you’d like to discuss, significant events in your life, recurring thoughts or feelings that trouble you, and any questions you want to ask your therapist.
Therapeutic journaling takes things a step further than a typical diary. It encourages you to explore your emotions and reflect on challenging experiences. Studies have shown that expressive writing about tough moments can even improve overall well-being.
Self-assessment tools can also be helpful. They allow you to pinpoint behaviors and emotional triggers, giving you a clearer picture of what you want to work on. Together with your journal entries, these insights can help you and your therapist establish clear goals for your treatment.
Setting Clear Goals for Treatment
Defining your goals before your first session can make therapy more focused and help you measure your progress. Licensed Clinical Social Worker Joseph Melendez from Grow Therapy emphasizes:
"The most important thing to do before a therapy session is think about some goals for therapy. Knowing what you want from a session is important."
Think about specific changes you’d like to see, such as improving your self-confidence or enhancing communication skills. Writing these down can ensure you don’t forget important points when nerves kick in. Keep in mind, your goals may shift as therapy progresses, and that’s perfectly okay – your journey will evolve over time.
Questions to Ask Your Therapist
Your first session is not just about sharing your story; it’s also a chance to evaluate whether your therapist is the right fit for you. Consider asking about their qualifications, how long they’ve been practicing, and whether they have experience with issues like yours. You might also inquire about their treatment methods and techniques, as well as practical matters like cancellation policies, insurance, payment options, and confidentiality.
It’s also helpful to ask how you’ll know if therapy is working and what you can do to make the most of future sessions. Licensed Professional Counselor Michelle Coleman advises:
"Be honest and remember that the therapist is there to help."
To make the experience smoother, choose a time for your session when you won’t feel rushed or overly stressed. If possible, give yourself some extra time before and after the appointment to reflect and unwind. Taking deep breaths and reminding yourself why you’re there can help you stay calm and focused.
sbb-itb-e6bfb1d
Common Worries About Starting Therapy
Deciding to start therapy is a big step, but it’s natural to feel uneasy about it. Many people experience anxiety about being vulnerable or uncertain about how therapy will work for them. Research highlights that common concerns include stigma, cost, and the discomfort of opening up to someone new. These feelings don’t mean you’re not ready – they’re just part of the process.
Dr. Brad Brenner from Therapy Group of DC puts it this way:
"Addressing personal concerns and fears about therapy is crucial for a successful therapeutic journey".
The first step in tackling these worries is understanding them. Let’s dive deeper into how to overcome the fear of opening up and dealing with doubts about therapy’s effectiveness.
Getting Past Fear of Opening Up
One of the biggest hurdles for many is sharing personal details with someone they don’t know well. It’s completely normal to feel hesitant about opening up to a stranger. Licensed marriage and family therapist Jessica Small explains:
"Therapy is about a relationship between the client and the therapist. If a client is having a hard time opening up, it may mean that there is still trust that needs to develop in the therapeutic relationship. I attempt to meet the client where they are at and build a rapport that will give them the safety and security they need to begin to be more vulnerable and open".
Taking small steps can ease this process. Start by discussing less sensitive topics in your initial sessions or jot down a few talking points to guide the conversation. Licensed clinical counselor Dawn Friedman offers reassurance:
"Know there isn’t anything you could say that would shock or horrify us. Really, we’ve heard it all".
Dr. Andrew Schwehm adds:
"Even though you may be able to tell yourself logically that this is a safe space, it’s easy for that little part of your brain to say, ‘Be careful! Don’t say that!’".
Building trust with your therapist takes time, and it’s okay to move at your own pace.
Dealing with Uncertainty About Results
Another common concern is whether therapy will actually work. It’s normal to wonder if the time, energy, and money you’re investing will pay off. Boris Herzberg from The Psychology of Relationships and Emotional Intelligence explains:
"Therapy is a process that builds up gradually. You are not expected to come and immediately talk openly about what is bothering you and find solutions".
Finding the right therapist and approach is key, as different methods work for different people. Marriage and family therapist Sol Rapoport emphasizes:
"Therapy sessions really are meant to be as tailored as possible to what you need at any given moment".
Open communication is critical – share your goals, frustrations, and any doubts with your therapist. Remember, therapy isn’t an instant fix; it takes time and consistent effort.
You don’t need to feel completely ready to begin therapy. What matters most is your willingness to engage and grow. Kindbridge Behavioral Health highlights:
"The therapist can provide a fresh perspective, help you better understand your emotions and give you coping strategies. They will put you at ease so you can talk freely without fear of judgement".
If you’re questioning whether therapy is right for you, try setting small, manageable goals, be patient with yourself, and share your fears with your therapist. These steps can help you move past uncertainty and focus on the potential benefits therapy can offer.
Virtual Therapy Options with Televero Health
If you’re looking to take the next step in your mental health journey, virtual therapy offers a convenient and accessible option. Televero Health provides fully online mental health care with licensed professionals, allowing you to attend therapy sessions from the comfort of your home. This online approach removes many of the hurdles people face when seeking therapy, making it easier to get the support you need.
Why Choose Virtual Therapy with Televero Health?
Virtual therapy can help remove the logistical challenges that often prevent people from seeking treatment. With Televero Health, there’s no need to worry about commuting, finding parking, or waiting in a crowded office. You can connect from anywhere – whether you’re at home or taking a break during your day.
One of the standout features is flexibility. Televero Health often schedules first sessions as soon as the same or next day after registration. This quick turnaround ensures you can start therapy when you’re ready, without long delays.
The platform prioritizes privacy and security, using HIPAA-compliant video sessions to protect your personal information. Plus, studies have shown that virtual therapy is just as effective as in-person sessions, with patients forming strong therapeutic relationships.
"At Televero Health, we believe that the most effective therapy is the one you’ll actually do consistently. If online therapy makes it possible for you to get support when in-person care isn’t practical or accessible, that’s not a compromise – it’s a pathway to the help you deserve".
Televero Health also offers a MD CARE™ model, which combines the expertise of behavioral health specialists and licensed physicians to provide comprehensive care. This team-based approach goes beyond basic therapy matching, ensuring you receive well-rounded support. According to Televero Health, their patients experience an 80% reduction in depression symptoms and a 73% reduction in anxiety symptoms.
Virtual therapy can also be more cost-effective. You save on commuting costs and time, and Televero Health accepts insurance while offering competitive self-pay rates. For those without insurance, they provide CareCredit options to make therapy more affordable.
Self-Assessment Tools to Get Started
To make the process even smoother, Televero Health offers practical tools to help you begin. Before scheduling your first session, you can take advantage of their free Behavioral Health Self-Assessment to better understand your mental health needs. This assessment takes about 10 minutes to complete and provides a personalized report that’s emailed directly to you. The report helps your therapist get a clearer picture of your emotional state, making your first session more productive.
The assessment dives into your thoughts, feelings, and behaviors, offering insights into your mental well-being. If you need additional guidance, you can call Televero Health for a no-pressure chat or submit a Patient Assistance Request.
To save time during your first session, Televero Health sends electronic intake forms for you to complete at your convenience.
"At Televero Health, we’ve guided thousands of people through their first therapy sessions. We know the mix of hope, nervousness, and uncertainty that often comes with beginning therapy".
With flexible scheduling, preparation tools, and a user-friendly virtual format, Televero Health makes it easier to start therapy. Whether you’re managing anxiety, depression, relationship challenges, or simply want to build better coping skills, their platform offers the support and structure you need to begin your mental health journey.
Conclusion: Taking Your First Step Toward Better Mental Health
Starting therapy is a big decision, and it can be a powerful step toward improving your life. By recognizing the signs, understanding your motivations, and preparing yourself to engage, you’re already setting the stage for positive change.
Therapy in 2025 offers a range of options to help you build resilience, manage stress, and strengthen your relationships. Whether you’re navigating everyday challenges or striving toward personal growth, therapy can provide the support you need to prioritize your well-being.
If you feel ready, consider reaching out to a mental health professional. Taking that first step – whether it’s scheduling an appointment or just exploring your options – is a meaningful action. If you’re still unsure, take some time to reflect on your feelings and focus on small, manageable changes rather than worrying about the big picture.
Explore different therapy methods and find a therapist who aligns with your needs. Tools like journaling and self-assessment can also help you set clear, realistic goals for your journey. As you move forward, remember to treat yourself with kindness and celebrate even the smallest victories along the way.
The most important step is to begin. Whether you choose in-person sessions or virtual therapy, starting your journey shows your commitment to growth. Emotional readiness isn’t about having all the answers – it’s about being open to change. Trust yourself, use the resources you’ve gathered, and remember that seeking help is a sign of strength.
FAQs
How can I tell if my emotional challenges mean I should start therapy?
If you’ve been feeling consistently sad, anxious, or overwhelmed, and these emotions are interfering with your daily life, it might be worth thinking about therapy. Physical symptoms like recurring headaches or stomachaches without a clear medical explanation can also be a sign, as can turning to unhealthy habits like excessive drinking or substance use to cope.
Therapy can make a real difference, especially if these struggles are impacting your relationships, work, or overall well-being. And if these feelings have lingered for weeks or even months without easing up, reaching out to a mental health professional could be an important step toward finding relief.
How can I set meaningful goals for therapy?
To create therapy goals that truly matter, start by considering the parts of your life you’d like to improve or the challenges you want to tackle. A helpful way to structure these goals is by using the SMART framework – goals that are specific, measurable, achievable, relevant, and time-bound. This approach helps you set clear, attainable objectives that can keep you motivated. Picture what success looks like for you and think about how therapy can help you grow in that direction.
Once you’ve outlined your goals, share them with your therapist. Together, you can develop a plan that reflects your priorities and supports your journey. Keep in mind, therapy is a process, and your goals might shift as you make progress – and that’s completely normal. Adjusting them along the way is part of the growth.
How does virtual therapy with Televero Health make getting help easier compared to traditional therapy?
Televero Health’s virtual therapy simplifies access to care by eliminating hurdles like commuting and fixed schedules. You can join sessions from your home or any place where you feel comfortable, helping you save time and avoid unnecessary stress.
With flexible scheduling options, therapy can seamlessly fit into your packed routine – whether you’re juggling work, family, or other commitments. No matter where life takes you, support is just a click away.