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Is It Time to Start (Or Go Back To) Therapy? 

Deciding to start therapy, whether you’ve been in therapy before or are brand new to it, is a personal choice.  While the thought of starting therapy can be an easy decision for some of us, for others, it may require a long thought process. There may be moments when we expect to feel fully ready for therapy, and this may be a prerequisite for starting it. Although there will never be a perfect time to start, only we know when the right time is for us. Typically, there are signs, changes, or experiences that we encounter, which may indicate that it is time to begin therapy. Several studies highlighted the role of internal motivators in the decision to start therapy. These internal factors often revolve around the recognition of personal difficulties or distress that individuals feel unable to manage on their own. Nakash et al. (2018) found that emotional distress and other psychiatric symptoms were among the most prevalent reasons for initiating therapy. The studies also highlight the importance of external and social influences in the decision to start therapy. We may observe these experiences in the following areas of our lives, such as Internal signs (emotions, cognitions, or bodily), social/relational factors, occupational factors, and experiences (e.g., traumas, changes).

Internal Signs: Our body can be a significant indicator that we may need extra support from a mental health therapist. Wells et al. (2020) identified “making sense of experience” as a key theme, suggesting that individuals seek therapy to understand and manage their internal signs. These signs can be emotional, cognitive, or physical. Here are examples for each domain:

  • Emotional: Feeling sad, nervous, angry, irritable, hopeless, or apathetic.
  • Cognitive: Losing focus, difficulty concentrating, having intrusive thoughts, or being forgetful.
  • Physical: Feeling drained or exhausted, chronic headaches, stomach problems.

Social/Relational Factors: While we are better equipped to recognize our internalizing symptoms, our peers (e.g., friends, partners, and family) are often better equipped to notice our externalizing symptoms. Kadushin’s research (1958)  identified “being told by others” as one of the typical ways individuals recognize they have a problem that may require therapy. Our social relationships can pick up on things like:

  • Mood swings, outbursts, or lashing out
  • Substance use
  • Hygiene
  • Canceled plans
  • Self-isolation
  • Risk taking
  • Arguments or fights with loved ones

Also, people can seek therapy (e.g., couples therapy and family therapy)  for relationship difficulties directly. Doss et al. (2004) found that problematic communication and lack of emotional affection were the most common reasons for seeking couples therapy.

Occupational Factors: Work can be another predictor for our mental health and whether it is time to see a therapist. These cues can include excessive stress, increased workload, burnout, or difficulty concentrating. Like our peers, colleagues, and supervisors, we can also pick up on signs that inform us it may be time to start therapy. Our colleagues may pick up on our:

  • Tardiness and attendance
  • Disorganization
  • Outward manifestation of stress
  • Completion of tasks
  • Overall performance

Experiences: Whether we are externalizing or internalizing our symptoms, different life experiences we encompass may be impactful enough for us to consider initiating therapy. This can include events like:

  • Breakups or divorce
  • Loss of friends
  • Death of a loved one or grief
  • Pregnancies, abortions, miscarriages, and births of children
  • Changes or clearer understandings of identity
  • Unprocessed or newly experienced traumas
  • Loss or changes in employment
  • Other unexpected life changes or stressful events

Readiness for change

According to Moore et al.’s study (2013), the decision to begin therapy is influenced by a complex interaction of personal distress levels and external factors. However, even though we show internal signs, social/relational and occupational factors, and different life experiences that deeply affect us, we may still postpone our decision to start therapy or have questions in mind. The key point that affects our decision to begin therapy is “readiness for change.”

According to Procheska (1984), the concept of “readiness for change” refers to an individual’s willingness, motivation, and preparedness to make a behavioral change. This readiness depends on the individual’s stage of change. The model defines change as a process that progresses over time, rather than as something that occurs all at once.

  • Precontemplation: In this stage, we are not aware of the need for change, and consequently, we do not take any action for change. 
  • Contemplation: In this stage, we are aware of the signs and consider changing something, but we are still not ready to take any action to change
  • Preparation: In this stage, we take small steps towards change and are willing to make adjustments. 
  • Action: In this stage, we take concrete and observable steps towards change, which are evident in our behaviors. 
  • Maintenance: In this stage, we aim to maintain change and prevent the relapse of old, non-functional behaviors. 

The stage we are in can affect our decision to begin therapy. However, this does not mean that being at a certain stage is a prerequisite for starting therapy. Therapy aims to support us to the next stage with interventions appropriate to the stage we are in. In other words, readiness is not something fixed; it can increase or decrease throughout the process, and therapy itself can support it.  “Readiness for change” highlights our willingness, motivation, and readiness to change our behavior. This process is unique for everyone and can be a significant factor to consider when starting therapy. If you have a few questions in mind, here are some quick answers to help you if you’re considering starting therapy.

FAQs

  • Do I need to have my trauma or symptoms figured out before starting therapy?
    • No, your therapist will work with you to find a starting point and develop a plan to unpack your presenting problems.
  • Is therapy right for me?
    • Anyone can benefit from therapy. However, therapy is a commitment, and it’s important that you are ready to make that commitment.
  • Does therapy work?
    • Yes, research and client reports have shown that therapy is beneficial and helps people overcome mental health problems. However, commitment, readiness, and a belief that change is possible are necessary for therapy to work.

Take-aways

  • Initiating therapy is a personal choice, and only you know when the time is right for you to start therapy.
  • Signs it’s time for you to start therapy include changes in mood, loss of joy, excessive stress, or fatigue, engaging in substance use or risky behaviors, changes in productivity, conflict with loved ones, and stressful life experiences
  • Therapy works, and anyone can benefit from treatment; however, readiness for change is crucial.

References

  • Nakash, O., Cohen, M., & Nagar, M. (2018). “Why come for treatment?” Clients’ and therapists’ accounts of the presenting problems when seeking mental health care. Qualitative Health Research, 28(4), 571–583. https://doi.org/10.1177/1049732317747343
  • Wells, H., Crowe, M., & Inder, M. (2020). Why people choose to participate in psychotherapy for depression: A qualitative study. Journal of Psychiatric and Mental Health Nursing, 27(5), 566–575. https://doi.org/10.1111/jpm.12603
  • Kadushin, C. (1958). Individual decisions to undertake psychotherapy. American Journal of Sociology, 63(6), 564–572. https://doi.org/10.1086/222301
  • Doss, B. D., Simpson, L. E., & Christensen, A. (2004). Why do couples seek marital therapy? Journal of Marital and Family Therapy, 30(2), 217–229. https://doi.org/10.1111/j.1752-0606.2004.tb01236.x
  • Moore, L. E., Tambling, R., & Anderson, S. R. (2013). The intersection of therapy constructs: The relationship between motivation to change, distress, referral source, and pressure to attend. Journal of Marital and Family Therapy, 39(4), 537–549. https://doi.org/10.1111/j.1752-0606.2012.00327.x
  • Prochaska, J. O., & DiClemente, C. C. (1984). The Transtheoretical Approach: Crossing Traditional Boundaries of Therapy. Homewood, IL: Dow Jones-Irwin.

While our physical offices are located in South Loop and Lakeview neighborhoods in Chicago, Illinois for in-person sessions, we also welcome and serve clients for online therapy from anywhere in Illinois and Washington, D.C. Clients from the Chicagoland area may choose in-office or online therapy and usually commute from surrounding areas such as River North, West Loop, Gold Coast, Old Town, Lincoln Park, Lake View, Rogers Park, Logan Square, Pilsen, Bridgeport, Little Village, Bronzeville, South Shore, Hyde Park, Back of the Yards, Wicker Park, Bucktown and many more.  

Book Now! Find a Specialist!

At Roamers Therapy, our psychotherapists are here to support you through anxiety, depression, trauma and relationship issues, race-ethnicity issues, LGBTQIA+ issues, ADHD, Autism, or any challenges you encounter. Our psychotherapists are trained in Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, Psychodynamic Therapy, Acceptance, and Commitment Therapy, Person-Centered Therapy, and Gottman Therapy. 

Whether you’re seeking guidance on a specific issue or need help navigating difficult emotions, we’re ready to assist you every step of the way.

Contact us today to learn more about our services and schedule a session with our mental health professionals to begin your healing journey. To get started with therapy, visit our booking page.

First, decide if you’ll be paying out-of-pocket or using insurance. If you’re a self-pay client, you can book directly through the “Book Now” page or fill out the “Self-Pay/Out-of-network Inquiry Form.” If you’re using insurance, fill out the “Insurance Verification Form” to receive details about your costs and availability. Please let us know your preferred therapist. If your preferred therapist isn’t available, you can join the waitlist by emailing us. Once your appointment is confirmed, you’ll receive intake documents to complete before your first session.

This page is also part of the Roamers Therapy Glossary; a collection of mental-health related definitions that are written by our therapists.

While our offices are currently located at the South Loop neighborhood of Downtown Chicago, Illinois, we also welcome and serve clients for online therapy from anywhere in Illinois and Washington, D.C. Clients from the Chicagoland area may choose in-office or online therapy and usually commute from surrounding areas such as River North, West Loop, Gold Coast, Old Town, Lincoln Park, Lake View, Rogers Park, Logan Square, Pilsen, Bridgeport, Little Village, Bronzeville, South Shore, Hyde Park, Back of the Yards, Wicker Park, Bucktown and many more. You can visit our contact page to access detailed information on our office location.