Do I need therapy?
Emotional signs
You feel persistently sad, anxious, numb, angry, or overwhelmed
Your emotions feel hard to control or confusing
You’re stuck in the same emotional patterns despite trying to change
Behavioral signs
Avoiding people, responsibilities, or situations that used to feel comfortable to you
Changes in sleep, appetite, or motivation
Using substances, food, social media or other means to cope, more than you’d like
Thought patterns
Constant self-criticism or negative thinking
Rumination - going over the same worries or memories repeatedly
Feeling “stuck” or unsure why you react the way you do
Relationship signs
Repeated conflicts or breakups with friends, members of family or colleagues
Difficulty with trust, closeness, or boundaries
Feeling misunderstood, disconnected, or lonely even when with others
Life circumstances
A major change or loss (such as grief, breakup, job change, illness)
Past experiences or trauma that still affect one or more areas in your life
Feeling off-track, empty, or unsure of your direction
What therapy is not
It’s not a sign of weakness
It doesn’t mean something is “wrong” with you
You don’t need a diagnosis or a clear goal to start
A Note on Crises
While regular counselling or psychotherapy can be very helpful, it is not an appropriate treatment for people in immediate crisis. If you find yourself in significant distress or feel that you need urgent help, for example, if you’re worried about your safety, please know that support is available and you don’t have to manage this alone.
Urgent Advice
Call 111 (or use 111 online) and select the mental health option. You will speak with a trained nurse or mental health professional who can guide you to the right support.
Contact your General Practitioner (GP), who can advise you and, if appropriate, refer you to the duty desk at your local Community Mental Health Team (CMHT).
Immediate Danger
If someone’s life is at risk, call 999 or go to your nearest hospital Accident & Emergency Department (A&E).
Mental health emergencies are just as important as physical emergencies - you will not be wasting anyone’s time.
Free Listening Services
Call the Samaritans on 08457 90 90 90, available 24 hours a day, every day.
Shout Crisis Text Line: Text SHOUT to 85258
Call SANELINE on 0845 767 8000, available daily from 1 p.m. to 11 p.m.