S3.E1 Should I Talk to Someone? How to Know if You Should Reach Out to a Counselor

 In this episode of Health Hope Harmony, Sabrina dives into one of the most common questions people have when considering therapy: How do I know if I should talk to someone? If you've been feeling stuck, overwhelmed, or unsure if counseling is right for you, this episode is for you. Sabrina covers key signs that it might be time to seek therapy or return after a break, busts common myths about therapy, and offers practical steps on how to take that first step toward finding support. Whether you're new to therapy or have been thinking about returning, this episode will give you the clarity and confidence you need. Tune in for insights on navigating your mental health journey. 

Transcript

Hi, everyone, and welcome back to Health Hope Harmony A mental health Podcast! I’m Sabrina Rogers, and I’m so glad you’re here today. If you’ve been feeling stuck, overwhelmed, or just wondering if counseling might be helpful for you, this episode is for you.

We’re diving into one of the most common questions people have about therapy: ‘How do I know if I should talk to someone?’ It’s such an important topic because reaching out for help can feel like a big step, and it’s not always clear when or if it’s the right time.

So today, we’ll explore:

• Signs it might be time to seek counseling, or return after a break
• Common myths that might be holding you back, and
• How to take that first step toward finding support.

Whether you’re brand new to the idea of counseling or you’ve been thinking about it for a while, this episode will give you the clarity and confidence you need to move forward. Let’s get started!”

“Let’s start with some of the common signs that it might be time to reach out to a counselor. These aren’t hard-and-fast rules—every person’s journey is unique—but if you recognize yourself in these examples, it’s worth considering if therapy might help.

• Feeling Stuck or Overwhelmed:
  Maybe you’ve been feeling like you’re spinning your wheels. You’re trying to handle things on your own, but nothing seems to change. If you’re feeling like you’re carrying the weight of the world, it might be time to let someone help lighten the load.
• Difficulty Coping with Emotions or Situations:
  If emotions like sadness, anger, or anxiety are feeling bigger than usual or harder to manage, or if you’re struggling to cope with a life transition, loss, or change, therapy can provide tools and support.
• Struggles with Relationships:
  Maybe you’ve noticed patterns in your relationships—feeling distant, misunderstood, or overwhelmed by conflict. Relationships can reflect a lot about how we’re doing internally, and counseling can help you unpack those dynamics.
• Impact on Daily Life:
  If your mental health is starting to impact your ability to work, study, take care of yourself, or maintain relationships, it’s a strong sign to seek help.
• Persistent Stress or Trauma:
  Sometimes, we minimize the impact of chronic stress or past traumatic experiences. If you’re finding it hard to move forward or if past experiences keep showing up in the present, therapy can help you process and heal.”

(Pause for reflection)
“It’s worth mentioning that you don’t have to wait for a crisis to seek therapy. Many people find that talking to someone early—before things feel unmanageable—can prevent issues from escalating.”

How to Know if It’s a Good Time to Return to Therapy After a Break

Sometimes, life pulls us away from therapy—maybe you’ve felt like you were doing well on your own, life got busy, or you simply needed a break. But how do you know if it’s time to go back? Here’s a deeper look at signs that you might benefit from returning to therapy:

1. You’re Facing New Challenges or Transitions
“Life is full of changes—some we expect and some we don’t. If you’re navigating a big transition like a new job, a move, a breakup, or becoming a parent, it’s natural to feel unsteady. Therapy can provide a space to process these changes and figure out how to move forward with clarity.

Sometimes, even positive changes can feel overwhelming—like achieving a goal you’ve worked toward for a long time or stepping into a new phase of life. A therapist can help you manage those feelings and adjust to your ‘new normal.’”

2. Old Patterns or Issues Are Resurfacing
“Maybe you’ve noticed that challenges you thought were behind you—like anxiety, relationship struggles, or disordered eating behaviors—are popping up again. This doesn’t mean you’ve failed or gone backward; it’s actually a normal part of the healing process.

Think of therapy as a tool you can return to whenever you need a tune-up. Revisiting the work you’ve already done can reinforce your progress and give you new tools for handling what’s coming up now.”

3. You’re Feeling Overwhelmed, Disconnected, or Stuck
“Sometimes, we don’t have a specific reason to return to therapy—we just feel ‘off.’ Maybe you’re feeling stuck in your personal growth or disconnected from yourself and others. Or perhaps you’re struggling to cope with stress and don’t have the energy you used to.

These are all valid reasons to return to therapy. You don’t need a major crisis to justify asking for support. Therapy is just as much about exploring where you are now as it is about working through big challenges.”

4. You Miss Having a Safe Space to Talk
“Therapy offers a unique kind of support: a space where you can express yourself freely without fear of judgment. If you’ve been craving a place to talk through your thoughts and feelings—or you miss having someone help you make sense of things—it might be time to come back.

Life can be messy, and sometimes we just need a sounding board to process it all. Your therapist can help you reconnect with your inner wisdom and guide you toward solutions that feel right for you.”

5. You’ve Been Thinking About It for a While
“Have you been wondering whether it’s time to return to therapy? If it’s been on your mind, that’s often a sign that it’s worth exploring. Ask yourself:

• What would I hope to gain by returning?
• What areas of my life feel most challenging right now?
• What held me back from continuing therapy before?

Reflecting on these questions can help you clarify your next steps. And remember, you don’t have to commit to anything long-term—sometimes even a few sessions can make a big difference.”

6. Your Mental or Emotional Health Has Taken a Hit
“Have you noticed changes in your mental health? Things like:

• Increased anxiety or irritability,
• Persistent feelings of sadness or hopelessness,
• Trouble concentrating or sleeping, or
• Using unhealthy coping mechanisms, like avoidance, overworking, or numbing behaviors.

These signs don’t have to be overwhelming to deserve attention. Therapy can help you understand what’s happening and develop tools to take care of yourself.”

7. You Want to Deepen Your Growth
“Therapy isn’t just for resolving problems—it’s also a powerful space for growth and self-discovery. Maybe you’ve already made progress, but you’re curious about what else is possible.

Returning to therapy can help you explore deeper layers of yourself, uncover limiting beliefs, and set new goals for the life you want to build. Growth is an ongoing process, and therapy can help you navigate it with intention.”

“It’s important to remember that therapy is always here for you—it doesn’t matter how much time has passed since your last session. If you’re feeling the pull to come back, trust that instinct. It’s never too early or too late to ask for support.

If you’re unsure, consider scheduling a consultation or reaching out to your former therapist to talk about what’s been on your mind. They can help you decide if returning to therapy is the right choice for you at this time.

Remember: You don’t have to navigate life’s challenges alone. Therapy is a tool you can return to again and again, whenever you need it.”

Segment 2: Common Myths About Starting Therapy

“Now let’s dive into some of the most common myths about therapy—the ones that might hold you back from reaching out, even when you know you could use support. These beliefs can be powerful, but they’re often based on misconceptions or fears that don’t reflect the reality of what therapy is like.”

Myth #1: “It’s not that bad.” It’s not bad enough” or ‘Therapy is only for people with serious problems.’
“This is one of the most persistent myths out there, and it couldn’t be further from the truth. Yes, therapy can absolutely help in times of crisis or for serious mental health issues, but it’s not only for that.

Therapy is also for people who:

• Want to improve their relationships,
• Learn to manage stress better,
• Work through personal growth challenges, or
• Simply feel stuck and want support navigating life’s twists and turns.

Think of therapy as a tool—not just for fixing problems, but for building resilience and fostering growth. There’s no issue too ‘small’ for therapy if it matters to you.”

Myth #2: ‘I should be able to handle this on my own.’
“This one is rooted in the idea that asking for help is a sign of weakness. But here’s the truth: Asking for help is a strength.

No one expects you to handle everything in life on your own. Just like you’d go to a doctor for physical health concerns, a mechanic for car trouble, or a coach for athletic improvement, a therapist is there to help with your emotional and mental well-being.

Therapy doesn’t mean you’re broken or incapable. It means you’re willing to invest in yourself and your future.”

Myth #3: ‘Therapy is too expensive.’
“It’s true that therapy is an investment, and it’s okay to feel concerned about the cost. But there are often more options than people realize:

• Some practices, like ours, offer both individual and group therapy, which can be a more cost-effective option.
• Many insurance plans cover therapy sessions, so it’s worth checking your benefits.
• Don’t have mental/behavioral health insurance benefits? Or don’t want to use them? Many therapists work on a sliding scale based on your income.
• Some practices also host graduate level interns that provide counseling services at a very reduced rate or even for free, called pro-bono, which comes from the Latin phrase pro bono publico, which means “for the public good”. Health Hope Harmony is adamant that all Iowans receive access to quality care, hosting interns is a win-win: our interns get quality training and the community members who might not otherwise receive services have access to quality care. 

But here’s the thing: Therapy is an investment in you. It’s about improving your quality of life, relationships, and overall well-being. If the cost feels overwhelming, don’t hesitate to ask therapists about options. Most of us understand and want to make therapy as accessible as possible.

Myth #4: ‘What if my therapist judges me?’
“This fear can stop people from opening up, but the truth is, therapy is a judgment-free zone.
Therapists are trained to provide a safe, compassionate space where you can explore your thoughts and feelings without fear of criticism.

You don’t need to show up as a perfect version of yourself. You don’t need to have everything figured out. Therapy is a place to be real—messy, complicated, and human. Your therapist’s role is to support you, not judge you.”

Myth #5: ‘Therapy will fix me.’
“Here’s an important reminder: Therapy isn’t about ‘fixing’ you, because you’re not broken.

The goal of therapy isn’t to change who you are but to help you understand yourself better, develop healthier coping strategies, and live more authentically. Therapy is a collaborative process. Your therapist doesn’t have all the answers—they’ll guide you in discovering the answers that work for you.”

Myth #6: ‘Once I start therapy, I’ll be in it forever.’
“This one is pretty common. People worry that if they start therapy, they’ll be stuck going indefinitely. But the truth is, you are in control of your therapy journey.

Some people work with a therapist for a few months to address a specific issue. Others continue for years because they find it helpful for ongoing growth. There’s no one-size-fits-all timeline. You and your therapist will work together to set goals and decide when you’re ready to pause or wrap up.”

Myth #7: ‘I should wait until I’m really struggling to go to therapy.’
“This is a big one. So many people think therapy is a last resort—that they should hold out until things are unbearable.

But here’s the thing: The earlier you start, the easier it can be to address challenges before they spiral. Therapy isn’t just about putting out fires—it’s about preventing them in the first place.

You don’t need to wait for a crisis to prioritize your mental health. Starting therapy when you’re feeling uncertain, stressed, or even just curious can make a huge difference in how you navigate life’s ups and downs.”

“These myths can create real barriers to seeking help, and I get it—it can feel vulnerable to take that first step. But therapy is a space designed for you—a place to be heard, understood, and supported.

If any of these myths have been holding you back, I hope this conversation has helped you feel more confident about exploring therapy. Remember, it’s okay to need help. You don’t have to face life’s challenges alone.”

Segment 3: How to Take the First Step
“Now that we’ve addressed some of the signs and myths, let’s talk about how to take that first step.

• Start by Reflecting on Your Needs:
  Think about what you’d like support with. Is it managing stress? Healing from past trauma? Improving your relationship with food? This can help guide your search for a therapist.
• Research Providers:
  Look for therapists who specialize in the areas you’re struggling with. For example, at our practice, we focus on eating disorders, body image, trauma, and mood disorders. Check out websites, read bios, and don’t hesitate to reach out with questions.
• Schedule a Consultation:
  Many therapists offer free consultations. This is a great way to get a feel for their style and see if you’re comfortable talking with them.
• Prepare for the First Session:
  You don’t need to have everything figured out. Just show up as you are. Your therapist will guide you through the process and help you identify goals for your work together.

And remember: It’s okay if the first therapist you meet with isn’t the right fit. Finding the right counselor is a bit like dating—it’s about mutual compatibility. If it doesn’t feel right, it’s perfectly okay to keep looking.”

“I hope today’s episode has helped answer some of your questions about starting therapy. If you’re on the fence about reaching out, I want you to know that taking that first step is one of the most courageous things you can do for yourself.

If you’re in Iowa and looking for support, our group practice specializes in eating disorders, body image, mood disorders, and trauma, and we’d be honored to walk alongside you. You can find more information at healthhopeharmony.com

And if this episode resonated with you, please share it with someone who might benefit from it. You never know whose life you might change by passing along this message.

Thank you so much for listening, and remember: You don’t have to navigate life’s challenges alone. We’re here for you. Until next time, be gentle with yourself.