Everyone has their own headaches, but sometimes we get the feeling that our problems are a little more serious than normal everyday worries or the so-called Monday depression. If you're having a hard time and none of the classic tips seem to offer you room for improvement, it's probably time to try consulting a psychologist.
Steps
Part 1 of 3: Evaluating the emotional state
Step 1. Notice if you don't feel "yourself"
Maybe lately you have the impression that you do not recognize yourself and you cannot shake this feeling off. It's normal to have a bad day, or even a bad week, but if certain feelings persist and continue to affect your life and the way you interact with others, it's probably time to take the next step and consult a psychologist.
- You may have always enjoyed being with friends, but suddenly you notice that you prefer to spend most of your time alone.
- Maybe you get angry more often than you used to.
Step 2. Reflect on how your emotional feelings affect your life
Have you noticed any changes in mood and behavior confined only to work or home? Or do they seem to affect the family, school, work, relational context, etc.? You have probably noticed that relationships at school and with friends have deteriorated or that relationships in the family and at work are deteriorating. If you feel that the feelings experienced in various situations are not "normal", perhaps it is time to consult a psychologist.
- You may have noticed that you are less patient with co-workers and that you lose your temper more easily with your children than in the past.
- You may have noticed that your work performance has dropped dramatically and that you no longer take care of the house.
Step 3. Watch for changes in sleep patterns
Sometimes it's normal not to sleep well before an important event or something exciting, but if you feel like you're oversleeping (mostly during the day) or having difficulty sleeping (for example, you can't sleep or wake up) during the night), this could be a sign of discomfort or anxiety.
Both insomnia and hypersomnia can indicate psychological distress
Step 4. Check for changes in eating habits
Perhaps you have noticed that you are eating more often than usual to manage stress or that you have a complete lack of appetite and can barely swallow something without tasting the taste. Changes in eating habits can also signal inner discomfort.
- You may find in food some kind of comfort that leads you to overeat.
- Alternatively, it is possible that the food no longer appeals to you or that the taste of some dishes is unpleasant and you find yourself eating little during the day.
Step 5. Notice if you are sad or low spirits
If you are feeling lower than usual, or feel a sense of despair, apathy and isolation with no possibility of getting out of such an impasse, perhaps it is the right time to consult a psychologist. Maybe before you faced life and everything you did with enthusiasm and now it all seems monotonous to you. It is normal to feel sad for a day or two, but if this mood lasts for weeks, it could indicate a more serious problem. The sooner you find a treatment, the sooner you will begin to feel better.
Step 6. Notice if you feel more agitated, nervous or tense
Sometimes you feel sorry for small things, but lately you have noticed that your worries are taking on greater proportions. You may have noticed that they steal your time and affect your life. You may feel stupid to admit that there is something that scares you, makes you nervous or worries you, but at the same time you can't shake it. If you can't do anything because your mind is beset with time-consuming worries, maybe it's time to ask for help.
Other symptoms that indicate anxiety include restlessness, irritability and difficulty concentrating
Step 7. Contact your doctor
The general practitioner is an important ally to understand if you need to consult a psychologist, but also a great resource in finding a professional who can help you. Therefore, go to your doctor and tell him how you feel. You may undergo some tests to rule out any health problems that are causing your negative feelings (such as illness, hormonal changes, and so on).
Part 2 of 3: Consider the Most Serious Psychological Problems
Step 1. Ask yourself if you are engaging in self-injurious behavior
Self-harm is a practice that leads to cutting with sharp objects, such as a razor. The most common areas include the arms, wrists and legs. It can be a management strategy, that is, a way to externalize the inner pain and suffering through the mortification of the body. While this is a strategy for managing your anguish, know that it is dangerous, so those who practice it may adopt healthier solutions (such as psychotherapy) rather than voluntarily obtaining injuries to relieve emotional pain.
It is dangerous to cut yourself. You risk going to hospital or losing your life if you puncture a vital vein or artery. Take this problem seriously
Step 2. Reflect on all the most persistent and pervasive mental patterns
Obsessive Compulsive Disorder (OCD) can severely affect thoughts and behaviors. While it's common to double-check if the door is closed or the stove is off, people with obsessive-compulsive disorder can get to check things over and over again. They can even repeat the same gestures over and over, like a ritual, and suffer from fears that take control of their lives, such as the need to wash their hands hundreds of times a day to avoid germs or close the door multiple times to avoid danger. of intruders. These obsessions are not pleasant at all and any variation in the rituals put in place to neutralize them causes severe discomfort.
- OCD prevents you from controlling your thoughts or impulses. The fact of spending one or more hours a day making repetitive gestures that cause immense suffering and interfere with daily life is a symptom of this disorder.
- If you have obsessive-compulsive disorder, try to cure it. Symptoms are unlikely to be alleviated without any kind of intervention.
Step 3. Ask yourself if you have suffered any trauma
If you have had a painful experience or trauma in the past, psychotherapy can help you. The cause could be physical, emotional or sexual violence. Rape is as traumatic as domestic violence. Trauma can also occur after seeing someone die or witnessing a catastrophic event, such as a war or calamity. Counseling can help you sort out your emotions and find ways to cope with the trauma you have been through.
Post-traumatic stress disorder (PTSD) is a psychiatric disorder that affects many people who have experienced a traumatic event. Seek help if you experience PTSD symptoms, such as nightmares and flashbacks, or if you have a strong fear of reliving the same trauma
Step 4. Consider consuming harmful substances
If you've recently started increasing your alcohol or drug use, you may be using them to manage emotional problems. Sometimes people use alcohol or drugs to forget or distract from the pain they carry inside. An increase in consumption may indicate deeper problems that should be externalized. Psychotherapy can help you find other healthier and more effective solutions to manage them.
Excessive alcohol intake can cause serious health problems. It is not a safe or healthy way to manage your problems
Step 5. Think about the risks generated by the symptoms
If you pose a threat to yourself or others, you should see a doctor as soon as possible. In case of immediate danger, call the emergency services. Get help if you find yourself in any of the following situations:
- You are contemplating suicide or have started devising a plan to take your own life.
- You think you are hurting other people or you have already hurt someone.
- You are afraid that you might harm yourself or others.
Part 3 of 3: Understanding the Extent of Psychotherapy
Step 1. Reflect on the most stressful events that have occurred recently
The most important and serious events in life can increase your inner malaise and prevent you from managing it. Psychotherapy can offer you a way out thanks to which you have the opportunity to talk about these moments and understand the best way to deal with all that follows. Ask yourself if you have lived or are you living:
- A transfer;
- An accident or a disaster;
- A change of life (you have a new job, you have started university, you have left your parents' house);
- Sentimental breakup;
- Loss of a loved one (bereavement).
Step 2. Keep in mind that you can consult a psychologist to solve less serious problems
You are probably convinced that a person should only go to a mental health professional if they have suffered severe trauma, are contemplating suicide or are suffering from major depression, but this is not the case. Many psychologists take a holistic approach and help patients cope with low self-esteem, relationship, behavioral problems in children, interpersonal conflicts and the difficulty of living more independently.
If you're still unsure, make an appointment with a counselor to assess your situation. It is possible that at the first meeting you will have to undergo some tests and answer some questions. The therapist will tell you about the various treatment options and give you recommendations
Step 3. Understand your problem handling skills
Life always has some surprises in store when you least expect it, so it's important to know how to deal with difficult situations. If you are unable to manage them peacefully or are going through a period of crisis, the psychologist can help you to propose the most advantageous solutions to deal with what you are experiencing.
- The inability to manage problems healthily can lead you to use drugs to feel better or drink to get drunk.
- The therapist can help you find a way to cope with your situation and implement certain strategies, such as deep breathing or relaxation techniques.
Step 4. Ask yourself if the attempts to feel better have had the desired effect
Think about your situation and state of mind, and ask yourself what might help you. If you can't spot anything, maybe it's time to seek help. If you've tried various ways but none seem to work, admit you don't have the tools to solve your problems. The psychologist will help you find healthier management methods to cope with this moment.
- Maybe you went shopping to get better, but you felt even worse.
- If you have used something that has helped you in the past (such as deep breathing or sports) without getting any relief, consider seeing a counselor.
Step 5. Focus on how others are reacting towards you lately
Sometimes, the reactions of others can indicate that there is a problem more serious than a simple mood or a trivial concern. If friends and family are tired of listening to you or trying to help you, maybe it's time to see a counselor. It may also be that you feel guilty because you fear "spoiling the mood for others" and prefer to keep your problems inside. A mental health professional can also be helpful in this case.
- Perhaps people are more measured when they have to interact with you, worry about your health and / or are afraid of you.
- The psychologist can encourage you to talk freely about your problems and will help you find a more appropriate way to communicate with your friends.
Step 6. Ask yourself if psychotherapy has worked in the past
If it has been useful to you on other occasions, it can help you again. Even if you have decided to see a therapist for a different reason, don't forget that it has already been effective and can continue to be effective. Think about the benefits it has offered you and consider how it could improve your situation.
Contact the therapist himself to see if he can make an appointment for you
Step 7. Find out if you have a problem reflecting on your problems and putting them out
It needs to be made clear that psychotherapy is not the best method of treatment for everyone and that people manage and solve problems in a variety of ways. However, be aware that it can be helpful if you feel better when you talk about your problems, are asked relevant questions, and open up to others.
