The article is developed in partnership with BetterHelp
Life is full of ups and downs, and it’s normal to face struggles from time to time. Whether it’s stress at work or school, difficulties in relationships, or emotional challenges, most of us can find ways to cope.
Usually, we can bounce back on our own, but sometimes we need extra support and could benefit from seeking therapy with a trusted mental health professional. This can be especially true for college students as they experience all the excitement, transition and stress associated with this time of life.
So how do you know if therapy is the right step for you? Therapy can be a powerful tool for improving mental health and overall well-being. Unfortunately, there’s often a stigma associated with seeking therapy, and many people may not realize when it could be good for them.
Let’s look at some of the factors that might indicate you could benefit from working with a trusted and knowledgeable mental health professional.
The State of Mental Health on College Campuses
As recently as 2022, 77 percent of surveyed college students reported experiencing some level of mental health distress. Of those, 35 percent were diagnosed with anxiety and 27 percent reported experiencing symptoms of depression.
Student respondents also reported high levels of stress, feelings of loneliness and suicidal ideation. So, if you’re a college student experiencing psychological distress, you’re certainly not alone.
Common Signs You Could Benefits from Therapy
While everyone is different, some of the signs listed below are common among those who are struggling with difficult issues and could use an outside perspective:
Difficulty expressing yourself – If you frequently think, “I wish I had the words for this,” or “I need to talk this out more,” therapy could be a good step. A trusted therapist can provide a safe space for you to explore and process your emotions, ultimately helping you gain clarity and insight.
Increased irritability or mood changes – Changes in mood or behavior could indicate that something deeper is going on. Therapy can help you identify the underlying causes of these changes and develop coping strategies to manage them more effectively.
Feeling like you’re not functioning at your best – If you feel like you’re not performing at your usual level – or you’re struggling to complete everyday tasks – therapy may be helpful. A change in your ability to function could indicate underlying issues that therapy can address. Whether its difficulty getting out of bed, feeling overwhelmed by daily responsibilities, or struggling to develop an effective study schedule, therapy can provide support and guidance.
Needing a confidential outlet – While friends and family can offer support, sometimes you need a confidential and unbiased space to feel like you can fully express yourself. Therapy provides a nonjudgmental environment where you can explore your thoughts and feelings without fear of judgment. And a therapist can offer insights and perspectives that friends or family may not be able to provide.
Feeling stuck or repeating patterns – If you feel like you’re stuck in a rut or repeating the same unhealthy patterns, therapy can help break the cycle. A therapist can help you explore the causes of your behaviors and develop strategies for change. Whether you need help overcoming self-destructive habits or improving your relationships, therapy can help you feel more empowered. A good therapist can help you identify the areas where you have agency over your own life.
Overwhelm and stress – Feeling overwhelmed by life’s challenges is common, and this may never be truer than during your college years. But if you’re struggling to cope, therapy may be able to provide the support you need. A therapist can help you identify your key sources of stress and develop coping strategies to manage overwhelming emotions. Learning effective stress management techniques can improve your overall well-being and quality of life – not just while you’re in college, but for the rest of your life.
Struggling with expectations – High achievers and perfectionists may struggle at times with unrealistic expectations, leading to feelings of constant pressure and dissatisfaction. These feelings are all too common on college campuses. But therapy can help you explore and challenge your own unreasonable expectations, helping you develop a healthier mindset and a level of self-compassion. By learning to set boundaries and prioritize self-care, you can achieve a better balance in life.
Anticipating or dealing with major life changes – Major life transitions, such as starting college, beginning a new job, moving, or experiencing loss, can be challenging to navigate alone. Therapy can provide guidance during these transitions, helping you cope with uncertainty and adjust to change. By exploring your thoughts and emotions in therapy, you can develop resilience and adaptability to face life’s ups and downs.
Processing trauma – Experiencing trauma can have long-lasting effects on mental health and well-being. Therapy offers a safe and supportive space to process trauma, explore its impact and develop coping strategies.
Addressing relationship dynamics – Difficulties in relationships, whether with family members, partners, or friends, can cause significant distress. And the relationships you develop while in college can feel particularly intense. Therapy can give you a neutral space to explore and address relationship dynamics, improve communication, and set healthy boundaries.
Managing physical health conditions – Physical health conditions can take a toll on mental well-being and vice versa. Therapy can complement medical treatment by helping manage the emotional and psychological aspects of a health condition. Therapy can provide valuable support and coping techniques for everything from chronic pain to adjusting to a new diagnosis or managing the stress of illness.
Understanding Distress and Interference
In addition to the factors listed above, two key indicators can help you decide whether you could benefit from therapy: distress and interference.
Let’s break down what this mean and how they can guide your decision.
Distress
- Do you find yourself thinking about the problem frequently?
- Is the issue embarrassing or causing you to hide from others?
- Has the problem significantly reduced your quality of life over time?
Interference
- Is the problem consuming a considerable amount of your time each day?
- Have you had to scale back on work or educational goals because of the problem?
- Are you rearranging your lifestyle to accommodate the issue?
If you answered “yes” to any of these questions, it might be a good time to consider seeking professional support. And it’s OK to ask your friends and family members about their answers to the questions above. It’s important to acknowledge that sometimes, a problem may seem less severe to you than it does to those around you. However, their concern could indicate that the issue is more significant than you realize.
In addition, below are 10 signs mental health experts say indicate it might be time to seek professional help:
- Difficulty regulating emotions: Feeling consistently sad, anxious, or angry.
- Decreased performance: Struggling at work or school due to mental health issues.
- Changes in sleep or appetite: Significant disruptions in sleeping patterns or eating habits.
- Relationship struggles: Difficulty building or maintaining relationships.
- Past trauma: Unresolved trauma affecting daily life.
- Loss of interest: Losing interest in activities you once enjoyed.
- Grieving: Difficulty coping with significant losses.
- Physical health impact: Mental health issues affecting physical well-being.
- Desire for self-improvement: Wanting to change but unsure where to start.
- Substance use or risky behaviors: Using substances or engaging in risky behaviors to cope.
Next Steps
Deciding to pursue therapy is a personal choice, but it’s key to remember that help is available. With advancements in psychological treatment, many therapy approaches have been scientifically proven to be effective, even in the short term.
Plus, there’s a wide range of therapeutic options available, allowing you to find an approach that works for you.
Most college campuses offer free or low-cost therapy options for students. Your college’s counseling center may offer free counseling for a set number of sessions or semesters. If you need more than that, they may be able to refer you to off-campus mental health professionals.
You may be able, through your college’s counseling center, to enroll in either individual or group therapy, workshops, and support groups. Besides this, some colleges offer teletherapy or online counseling services, which can be helpful for students who are unable to attend in-person sessions.
It’s important to remember that these services are offered in the strictest of confidentiality. Mental health professionals on college campuses are bound by strict ethical and legal standards that require them to maintain their clients’ privacy.
All information shared during therapy sessions, including personal details and concerns, must be kept strictly confidential and cannot be shared with anyone without a student’s written consent. The only exceptions to this rule are when a student poses a threat to themselves or others or the therapist is required by law to disclose information.
If you’re ready to take the next step, here are some ways you can get started:
Educate yourself: Learn about different therapy approaches to find one that aligns with your personality and needs. You can use online resources to find therapists specializing in your needs. You can also talk to someone at your college’s counseling center about what types of therapy are offered on campus.
Seek recommendations: Ask for recommendations from people you trust, including health care providers.
Reach out: Don’t hesitate to contact a therapist and schedule an initial consultation to discuss your concerns. Try to talk with multiple therapists and ask questions to gauge your compatibility.
Remember you’re not alone: Many people benefit from therapy, and taking this step is a sign of strength and self-care. If it’s helpful, try to talk with people on your campus who have benefitted from therapy. They can help you understand what the process is like and how it helped them.
Understanding Your Therapy Options
Many people misunderstand therapy, thinking it applies only to people experiencing severe mental health conditions. But talk therapy can be helpful for anyone dealing with stress, intense emotions, or life transitions.
Working with a therapist provides a safe space to process your thoughts and feelings, gain insight and learn coping skills.
Types of Psychotherapy
There are various types of therapy you can pursue, each suited to different needs. Many of these types of therapy approaches are offered on college campuses. And if you need a particular type of therapy that isn’t offered on your campus, your campus counseling center may be able to refer you to a nearby provider.
- Interpersonal psychotherapy: This type of therapy focuses on improving relationships and social functioning.
- Psychoanalytic psychotherapy: This approach addresses psychological disorders like depression and Post-Traumatic Stress Disorder.
- Cognitive analytical therapy: With this type of therapy, a therapist will help you examine past behaviors and frame better choices for the future.
- Systemic psychotherapy: This approach seeks to analyze relationship dynamics – it is often used in couples’ therapy. You might also see this as family systems therapy, since it focuses on the family unit and aims to help people resolve challenges within that context.
- Humanistic therapy: Humanistic therapy aims to help patients develop self-awareness and personal growth.
- Group therapy: In a group therapy setting, a counselor will work with a group of individuals who are experiencing the same type of mental health condition. This approach allows participants to listen to and learn from other people in the group.
- Cognitive behavioral therapy: One of the most effective treatment options, CBT helps people change behaviors and thoughts for better functioning.
- Neurofeedback therapy: This approach helps patients learn to change the way their brains respond to certain stimuli.
Find out more here about the various types of therapy you might consider and the benefits of each:https://www.betterhelp.com/advice/therapy/what-are-the-most-commonly-used-types-of-psychological-therapy/.
It’s important to note that many of these types of therapy can be delivered not only in person, but also virtually. And research indicates that therapy delivered through online platforms is equally effective as in-person therapy for most patients. Talk with your school’s counseling center to find out more about online therapy options.
Your Key Takeaway
Struggling with life’s challenges is absolutely normal, but when those struggles become overwhelming, seeking professional help can provide much-needed support and guidance.
And while the transition from high school to college is an exciting rite of passage, for many students it also represents a time of uncertainty, stress, and adjustment, which therapy can help address.
By recognizing the signs that therapy might be beneficial and taking proactive steps to support your own mental health and well-being, you can take control of your circumstances and work toward a happier, healthier life.