Should I Go to Therapy? Self Care Doesn’t Seem Like Enough
There are some days when I have tried all the self-care routines. I have gone on my mental health walk, I’ve taken deep breaths, I’ve put nurturing food into my body, and I’ve cut down my social media intake. But I still feel like crap. Turns out self-care can’t solve everything.
How Therapy Fills the Gaps that Self Care Doesn't Address
Don’t get me wrong, it is great, but sometimes it doesn’t do the trick. And that is usually because we are using self-care to mask a bigger issue. Sometimes we just need to recognize that self-care isn’t enough. Self-care is essential, but it's not a panacea. When we rely solely on self-care, we might overlook deeper issues that require more direct solutions.
Self-Care for Grief
Self-care can’t fix grief, financial stress, or feeling totally out of control. When it comes to self-care and grief, it’s important to know that self-care won't make the grief go away. The loss of a loved one, a pet, or a significant life change can leave deep emotional wounds that need more than just surface-level care.
Self-Care for Stress
And what about financial stress? I know when I’m worried about money, taking a walk doesn’t magically cure that worry! Financial stress can significantly impact mental health, and addressing it often requires practical financial planning and support.
When we are spiraling out of control and feel like we are not in any place to deal with the issues that are flying at us, self-care might not be enough to help ease that lack of control. Whether it's a health crisis, job insecurity, or relationship troubles, no amount of self-care will make us feel like we have control over these situations.
How to Know if I Need Therapy
So when do you accept that self-care isn’t enough and it is time for professional help? Therapy can provide a structured and supportive environment to explore and address deeper issues. Here are some signs that you might benefit from therapy:
You are always feeling sad or anxious: If you feel down or anxious most of the time and self-care activities aren’t helping, a therapist can help you explore the root causes and develop coping strategies.
Overwhelming Stress: If stress from work, relationships, or other areas of life is becoming unmanageable, therapy can provide tools to manage and reduce stress effectively.
Trauma and Grief: Processing trauma and grief often requires more than just self-care. Therapy offers a safe space to work through these intense emotions.
Behavioral Changes: Noticeable changes in behavior, such as withdrawing from loved ones, not sleeping well, or substance abuse, are strong indicators that professional help is needed.
Relationship Issues: Whether it’s communication problems, conflicts, or intimacy issues, therapy can help you navigate and improve your relationships.
Brainspotting Therapy
My favorite intervention to address burnout, overwhelm, anxiety, trauma, and other issues impacting your daily life is Brainspotting Therapy. You can learn more about Brainspotting in this blog post.
Beyond Brainspotting—EMDR, IFS, & Talk Therapy
But Brainspotting isn’t the only intervention that works. You can talk to a therapist who specializes in EMDR, talk therapy, IFS therapy, or any number of modalities that feel like a support for you.
How do I find the right therapist for me?
When searching for a therapist, it’s important to find someone who is a good fit for your specific needs. Here are some tips:
Search Online: Use keywords like "find a therapist," "mental health counseling," or "therapy near me" to locate professionals in your area.
Check Credentials: Ensure that the therapist is licensed (or supervised by someone who is licensed) and has experience in treating issues similar to yours.
Consider Specializations: Some therapists specialize in certain areas such as anxiety, depression, trauma, or family therapy. Find one whose expertise aligns with your needs.
Consultation: Many therapists offer a free initial consultation. Use this opportunity to ask questions and determine if you feel comfortable with their style and approach.
It Doesn’t Have to be Self-Care or Therapy
Most importantly, remember, you can integrate both. You don’t need to (and shouldn’t) stop your self-care routine if it works for you. Therapy and self-care can work together to support your mental health. While therapy addresses deeper issues, self-care can provide daily maintenance and support.
You can integrate both by continuing to practice mindfulness practices (Techniques like meditation and mindfulness can complement therapy by helping you stay present and manage stress). Maybe journaling feels helpful for you. Go ahead, write down your thoughts and feelings and bring those to your therapist in the next session.
Even though I threw mental health walks under the bus at the beginning, don’t stop doing them. Getting out in fresh air and moving is so important for resetting our brain and giving us space to do the deep work in therapy.
