How to know when to talk to a therapist
Consider talking to a therapist when low mood, worry, irritability or numbness lasts most days for two weeks or more, when it affects sleep, work or relationships, or when you are coping in ways that worry you. You do not need a crisis to deserve help. If you are in crisis or thinking about suicide, call or text 988 in the US right now.
Why it matters: Knowing the signs means getting support before things get harder.
If you are in crisis or thinking about suicide, call or text 988 in the US now. Outside the US, call your local emergency number.
Steps
- Check in with yourself weekly: sleep, appetite, energy, interest in things you usually enjoy, and mood.
- Notice if changes have lasted two weeks or more, or are getting worse.
- Tell one person you trust how you have been feeling.
- Ask your primary care clinician for a referral, or check your insurance for covered therapists.
- Look for a licensed therapist and ask about their approach in a first call.
- Write down what you want help with before the first session.
- Save 988 in your phone for any moment it feels like too much.
Stop and call a professional if
- you have thoughts of harming yourself or ending your life: call or text 988 in the US now, or call your local emergency number
- you cannot keep yourself safe or someone else is in danger: call your local emergency number, 911 in the US
Questions to ask the professional
- What kind of therapy do you use, and how does it work?
- How will we know if it is helping?
Common mistakes
- Waiting until things are unbearable.
- Thinking you must know exactly what is wrong before booking.
- Giving up after one therapist who was not a good fit; fit matters and you can switch.
Teach this to someone
A one page sheet for showing a friend, a teenager or a parent: what to say, what to show, and one question to check it landed.
Teach: How to know when to talk to a therapist
What to say
Consider talking to a therapist when low mood, worry, irritability or numbness lasts most days for two weeks or more, when it affects sleep, work or relationships, or when you are coping in ways that worry you. You do not need a crisis to deserve help. If you are in crisis or thinking about suicide, call or text 988 in the US right now.
What to show
- Check in with yourself weekly: sleep, appetite, energy, interest in things you usually enjoy, and mood.
- Notice if changes have lasted two weeks or more, or are getting worse.
- Tell one person you trust how you have been feeling.
- Ask your primary care clinician for a referral, or check your insurance for covered therapists.
- Look for a licensed therapist and ask about their approach in a first call.
- Write down what you want help with before the first session.
- Save 988 in your phone for any moment it feels like too much.
Where it stops
Stop and call a professional if you have thoughts of harming yourself or ending your life: call or text 988 in the US now, or call your local emergency number.
Check question
Which is a sign it may be time to talk to a therapist?
Answer: Low mood most days for two weeks or more. Persistent changes lasting weeks are a common signal to seek support.
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Quick quiz
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Related skills
Sources
- US national mental health guidance on when to seek help, 2026. Reviewed September 28, 2026.
Written in our own words from the sources above. It is general information, not advice for your situation; where a professional, your doctor or your lease says something different, follow them.
Last reviewed . First published .