Mental health issues often develop gradually, and many people may not realize that they need professional help until the problem becomes severe. However, when emotional distress begins to affect daily life, emotional well-being, and work performance, seeking psychological therapy can be an effective solution. So, how can you determine if you need psychological therapy? Below are practical criteria and detailed steps to help you assess your psychological state and decide whether you need professional support.
1. Persistent Low Mood that You Can't Self-Regulate
-Signs:
It’s normal to experience occasional mood swings, but if you find yourself feeling low for weeks or months, and this emotional state doesn’t improve despite efforts to relax or engage in enjoyable activities, it could be a sign of depression or another mood disorder. When low mood persists and interferes with daily life, it’s time to consider seeking professional help.
-Self-Assessment:
Have you lost interest in activities you once enjoyed or feel unable to experience pleasure? Do you often feel tired or lack motivation, even without physical exertion? Do you feel a sense of hopelessness, as if life has no meaning?
-Actionable Advice:
Try tracking your emotional fluctuations for a week. If the persistent low mood doesn’t improve on its own and is interfering with work, family, and social life, it may be time to consider psychological therapy.
2. Excessive Anxiety Affecting Daily Life
-Signs:
Anxiety is a normal emotional response, but if you experience chronic worry or unease without a clear cause, it could be an anxiety disorder. Severe anxiety can affect sleep, appetite, work performance, and daily life, making it important to address through therapy.
-Self-Assessment:
o you often worry about upcoming events, feeling unable to control these worries? Do you experience physical symptoms like rapid heart rate, sweating, dizziness, or shortness of breath during anxious episodes? Does your anxiety prevent you from concentrating or completing tasks efficiently?
-Actionable Advice:
Track the time and situations when you feel anxious. If anxiety becomes overwhelming and affects your daily life, seeking therapy might help you learn effective coping strategies.
3. Distress and Emotional Avoidance After a Traumatic Event
-Signs:
After a traumatic event, many people experience a temporary period of distress, but if symptoms like flashbacks, nightmares, emotional numbness, or avoidance of situations related to the trauma persist, it could indicate post-traumatic stress disorder (PTSD).
-Self-Assessment:
Do you frequently relive the traumatic event in your thoughts, making it difficult to move on? Do you feel intense fear or anxiety when faced with situations or places related to the trauma? Do you feel emotionally disconnected from others or struggle to form close relationships?
-Actionable Advice:
If distress from a traumatic event continues to affect your life and impedes recovery, therapy focused on trauma (e.g., cognitive-behavioral therapy or EMDR) can help you process and manage the trauma.
4. Thoughts of Self-Harm or Suicide
-Signs:
Suicidal thoughts or self-harming behaviors are serious psychological warning signs. Whether it’s thoughts of ending your life or harming yourself to cope with emotional pain, immediate professional intervention is necessary.
-Self-Assessment:
Have you ever had thoughts of harming yourself or ending your life? Do you feel that you are unable to cope with your emotional pain and may resort to extreme measures to escape it?
-Actionable Advice:
If you experience any thoughts of suicide or self-harm, seek immediate professional help. You can contact a therapist or reach out to an emergency support service for assistance.
5. Persistent Physical Symptoms Without Medical Causes
-Signs:
Emotional problems often manifest as physical symptoms such as headaches, stomachaches, sleep disturbances, or muscle tension. If medical tests show no physiological reasons for these symptoms, they may be linked to psychological distress such as anxiety or depression.
-Self-Assessment:
Do you frequently experience physical discomfort (e.g., digestive issues, headaches, muscle tightness) without a clear medical explanation? Do these physical symptoms persist despite having a clean bill of health from doctors?
-Actionable Advice:
If you have ongoing physical symptoms that don't have an underlying medical cause and are associated with emotional distress, therapy may help address the psychological factors behind these physical manifestations.
6. Frequent Conflicts in Relationships that Can't Be Resolved
-Signs:
If you find yourself repeatedly in negative emotional patterns with family members, romantic partners, or friends, and these conflicts seem impossible to resolve, it might suggest emotional or communication issues that could benefit from professional intervention.
-Self-Assessment:
Do you often have conflicts with people close to you, and these issues remain unresolved? Do you feel isolated or misunderstood in your relationships, or struggle to form meaningful connections?
-Actionable Advice:
If interpersonal conflicts are causing significant distress and hindering relationship quality, therapy can help you explore the root causes of these issues and improve communication skills.
7. Extreme Mood Swings and Inability to Control Emotions
-Signs:
Extreme emotional swings and a sense of losing control over emotions may indicate an emotional regulation problem. This can lead to frequent outbursts, intense frustration, or even depressive episodes.
-Self-Assessment:
Do you experience frequent mood swings that are difficult to manage? Do you find yourself overreacting to small triggers, unable to control your emotional responses?
-Actionable Advice:
If mood swings are disrupting your relationships and daily life, therapy can help you develop strategies for emotional regulation, such as mindfulness techniques or cognitive restructuring.
8. Feeling Lost or Lacking Direction in Life
-Signs:
If you feel disconnected from your life’s purpose, have difficulty setting goals, or constantly feel uncertain about your future, this can lead to feelings of anxiety, helplessness, or depression.
-Self-Assessment:
Do you feel like your life lacks meaning or direction? Are you unsure of what you want from life or feel overwhelmed by the prospect of planning your future?
-Actionable Advice:
If you feel lost or uncertain about your life’s direction, therapy can help you explore your values, define your goals, and find a sense of purpose that aligns with your deeper needs.
The ten psychological assessment scales are as follows, start to assess your psychological state:
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Conclusion
Psychological therapy is not just for severe mental health disorders; many people use it to address everyday emotional distress, stress management, and personal growth. By following the self-assessment steps outlined above, you can better understand your emotional state and determine if therapy is needed. If you identify with any of the symptoms mentioned, seeking professional help can be a valuable step in improving your mental health, managing emotional distress, and leading a healthier, more fulfilling life.
