How to Know When It’s Time to Seek Therapy: 5 Signs

Life brings challenges, and it’s normal to experience periods of stress, sadness, or uncertainty. But how do you know when what you’re feeling is more than a “rough patch”—when it’s time to reach out for professional support?

Many people wait until they hit a crisis point before seeking therapy, but early intervention can make a huge difference in healing and long-term well-being. Therapy isn’t just for when you’re at rock bottom — it’s a powerful tool for growth, understanding, and recovery.

Here are some important signs that it may be time for therapy:

1. Physical Symptoms You Can’t Easily Explain (Somatic Experiences)

Mental and emotional struggles often show up in the body before we even realize what’s happening emotionally.
You might notice:

• Chronic headaches or migraines
• Tightness in your chest or shortness of breath
• Unexplained muscle pain or gastrointestinal problems
• Fatigue that doesn’t go away with rest

When stress, trauma, or anxiety aren’t processed mentally, the body can “carry” that burden physically. This is sometimes called somatic experiencing — a concept grounded in research showing how unresolved emotional pain can lead to real, measurable bodily symptoms.
(Reference: Levine, P. A., “Waking the Tiger: Healing Trauma”)

If your body feels like it’s sounding an alarm and you can’t find a clear medical cause, it may be time to explore what’s happening emotionally.

2. Increased Pain Intolerance

There’s a close connection between mental health and pain.
Chronic emotional stress can:

• Heighten your sensitivity to physical pain
• Lower your pain threshold
• Exacerbate conditions like fibromyalgia, back pain, and migraines

Research indicates that untreated anxiety, depression, and trauma can alter the nervous system’s ability to regulate pain, making even minor aches feel overwhelming. Therapy can help untangle these interconnected experiences and provide real, lasting relief.

3. Conflict in Relationships

Healthy relationships require emotional resilience and communication skills.
If you notice:

• Repeated arguments with friends, partners, or family members
• Growing feelings of resentment, isolation, or mistrust
• Inability to resolve conflicts without escalation

…it might be time to get support.
Often, relational conflict is a mirror reflecting internal struggles — unprocessed anger, fear of abandonment, or deep-seated wounds that therapy can help heal.

4. Engaging in Risky or Numbing Behaviors

Sometimes, when we don’t know how to process emotional pain, we turn to substances or risky behaviors to cope. Warning signs include:

• Increased drinking or drug use
• Engaging in dangerous or reckless behavior (e.g., unsafe sex, gambling, impulsive spending)
• Overworking, overeating, or extreme exercise as forms of avoidance

While these behaviors might offer short-term relief, they often create larger problems over time. Therapy can help you identify the emotional roots of these patterns and develop healthier ways to cope.

5. Feeling Stuck, Hopeless, or Overwhelmed

Perhaps the most important indicator: you just don’t feel like yourself anymore.
You might feel:

• Like you’re carrying a heavy weight you can’t put down
• An ongoing sense of dread or hopelessness
• Disconnected from activities and people you used to enjoy

When these feelings persist, it’s not a sign of weakness to ask for help — it’s a profound act of strength and self-respect.

Therapy Is a Sign of Strength, Not Failure

Seeking therapy is an act of courage. It says:

“I am willing to face my pain instead of running from it.”
“I believe I deserve better than staying stuck.”
“I am worth healing.”

You don’t need to wait for a crisis. If you’re noticing any of these signs, it might be time to consider connecting with a therapist. Therapy offers tools not just to survive — but to thrive.

Your story matters, and healing is possible.

Understanding Obsessive-Compulsive Disorder (OCD): More Than Just a “Neat Freak

We’ve all heard someone casually say, “I’m so OCD about this!”—usually in reference to being tidy, organized, or particular about how things are done. But Obsessive-Compulsive Disorder (OCD) is much more than a preference for cleanliness or perfection. It’s a complex and often misunderstood mental health condition that can significantly impact daily functioning, relationships, and emotional wellbeing.

This article explores what OCD is and is not, the different types of OCD, the real challenges people face, and the importance of finding the right treatment and support.

What OCD Is—and What It’s Not

OCD is a diagnosable mental health disorder characterized by:

• Obsessions: Unwanted, intrusive thoughts, images, or urges that cause significant anxiety or distress.
• Compulsions: Repetitive behaviors or mental acts performed in an attempt to reduce the distress caused by obsessions.

These thoughts and behaviors are not pleasurable or desired—they are persistent, distressing, and often feel impossible to ignore without completing a ritual.

What OCD Is NOT:

• OCD is not just liking things clean.
• It’s not the same as being a perfectionist or detail-oriented.
• It’s not something a person can “just stop” doing with willpower.
• And it’s not quirky or funny—it can be incredibly painful and disruptive.

Common and Lesser-Known Types of OCD

When most people think of OCD, they picture someone who washes their hands excessively or double-checks locks. While these are valid experiences, OCD comes in many forms, and not all are visible or involve physical rituals.

Contamination OCD

• Fear of germs, illness, or environmental contaminants.
• May involve excessive cleaning or avoiding certain places or people.

Checking OCD

• Fear of harm or catastrophe due to forgetfulness or carelessness.
• Repeatedly checking doors, stoves, or even one’s own memory.

Symmetry and Ordering OCD

• Intense discomfort if objects aren’t aligned or arranged a certain way.
• May feel the need to repeat actions “until it feels right.”

Religious or Moral OCD (Scrupulosity)

• Obsessions around morality, sin, or offending a higher power.
• Excessive prayer, confession, or mental rituals.

Relationship OCD (ROCD)

• Constant doubt about one’s relationship or feelings toward a partner.
• Seeking reassurance or mentally analyzing the relationship endlessly.

Harm OCD

• Intrusive thoughts about causing harm to oneself or others.
• These thoughts are horrifying to the person and are the opposite of their values.

Pure O (Primarily Obsessional OCD)

• Obsessions without visible compulsions.
• Mental rituals like reviewing, neutralizing thoughts, or reassurance-seeking.

The Challenges of Living with OCD

Living with OCD can be exhausting. Many people with OCD are fully aware that their thoughts and behaviors are irrational, but that doesn’t make them any easier to stop. The mental gymnastics required to manage or suppress intrusive thoughts can lead to:

• Chronic anxiety or depression
• Social withdrawal and isolation
• Impaired work, school, or relationship functioning
• Shame or guilt, especially if the obsessions are taboo in nature (e.g., sexual, violent, or blasphemous)

The Importance of Proper Diagnosis and Treatment

One of the biggest challenges with OCD is that it’s often misunderstood or misdiagnosed. Some people spend years thinking they’re just anxious, overly moral, or “too sensitive.” Others are dismissed or told to “just relax.”

Getting the right diagnosis is critical. OCD doesn’t go away on its own, but it is highly treatable—especially when the right tools are in place.

What to Look for in an OCD Treatment Provider:

• ✔️ Specialized experience in treating OCD (ask directly—general therapy experience is not always enough)
• ✔️ Training in Exposure and Response Prevention (ERP), the gold-standard therapy for OCD
• ✔️ Comfort with treating all types of OCD, including taboo or harm-related themes
• ✔️ Willingness to collaborate and create a non-judgmental, supportive space
• ✔️ Optional: familiarity with medication management, especially SSRIs, which are often used alongside therapy

Why Empathy and Understanding Matter

Many people with OCD suffer silently. They might hide their compulsions or keep intrusive thoughts to themselves out of fear of being judged, misunderstood, or labeled. That’s why empathy is everything.

If someone you know is struggling with OCD:

• Don’t joke about being “so OCD” unless you truly understand the weight of it.
• Don’t minimize their thoughts with phrases like “just don’t think about it.”
• Don’t pressure them to “just stop” their rituals.
• Instead: Listen, learn, validate—and encourage treatment.

Their behaviors may seem confusing, but they are often desperate attempts to manage overwhelming fear and distress.

Final Thoughts: OCD Is Real, Painful, and Treatable

Obsessive-Compulsive Disorder is not a personality trait—it’s a mental health condition that deserves serious attention, proper treatment, and compassionate support. While it may never completely disappear, many people go on to live full, meaningful lives with the right combination of therapy, medication, and community.

If you or someone you love is struggling with intrusive thoughts or repetitive behaviors that interfere with daily life, know that help is available—and healing is possible.

Women’s Mental Health: Finding Balance Through Sleep, Creativity & Connection

Let’s explore how three vital elements sleep, creativity, and connection—play an essential role in women’s mental health, and why addressing negative thoughts and hormonal health must be part of the conversation too.

Why Women’s Mental Health Deserves Unique Attention

Women are nearly twice as likely as men to experience depression and anxiety, according to the National Institute of Mental Health (NIMH). Biological differences, societal expectations, caregiving roles, and hormonal fluctuations all play a role in this disparity. While therapy and medication are often part of mental health care, women also benefit from daily practices that support their emotional and physical equilibrium.

 

1. Sleep: The Foundation of Well-being

Let’s start with the basics: sleep.

Women are more likely than men to experience insomnia and disrupted sleep—especially during hormonal shifts such as pregnancy, menstruation, and menopause. Lack of sleep affects cognitive functioning, emotional regulation, and physical health.

Research from the Sleep Foundation reveals that women need slightly more sleep than men—about 20 minutes more on average—because their brains are more active during the day due to multitasking and complex decision-making.

✨ Tip: Prioritize a wind-down routine. Avoid screens an hour before bed, engage in calming activities like journaling or deep breathing, and honor your need for rest as a non-negotiable.

 

2. Creativity: A Healing Outlet

Creativity is often overlooked as a wellness tool, yet it can be profoundly healing. Whether it’s painting, dancing, gardening, or writing, creative expression helps process emotions that may be hard to verbalize.

Studies show that engaging in creative activities reduces cortisol (the stress hormone), boosts dopamine (the “feel-good” hormone), and increases overall life satisfaction. Women, who often carry the emotional labor in their relationships and communities, benefit greatly from having an outlet that is just for them.

✨ Tip: Make time—even 10 minutes a day—for creativity without judgment or pressure. Think of it as emotional hygiene.

 

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3. Connection: We Are Wired to Belong

Humans are social beings, but women are especially wired for connection and bonding, thanks in part to the hormone oxytocin. When we nurture relationships with people who make us feel seen and safe, our brain releases oxytocin, reducing stress and enhancing feelings of well-being.

However, the opposite is also true: isolation can significantly increase the risk of depression and anxiety. The quality—not just quantity—of our relationships matters.

✨ Tip: Seek out communities that support you. Whether it’s a friend group, a spiritual community, or a therapist, healthy connections help us stay grounded.

 

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Understanding Negative Thought Patterns

Our thoughts don’t just stay in our heads—they impact our emotions, behaviors, and even our bodies. Negative thought patterns like catastrophizing, overgeneralizing, or self-criticism can trigger the stress response, increase inflammation, and contribute to chronic fatigue, anxiety, and low self-esteem.

Learning to challenge and reframe negative thoughts is an essential life skill. Techniques like Cognitive Behavioral Therapy (CBT), mindfulness, and self-compassion exercises help break the cycle.

✨ Tip: When you notice a harsh thought, ask: “Is this true? Is this helpful?” Then gently redirect your mind toward something kinder and more grounded.

 

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Don’t Ignore Hormonal Health

Hormones have a massive impact on mental health. Fluctuations in estrogen, progesterone, and thyroid hormones can influence everything from mood and energy to anxiety and sleep.

Conditions like PMDD, PCOS, or perimenopause can often mimic or worsen mental health symptoms—and yet, many women are dismissed or misdiagnosed.

✨ Tip: Advocate for yourself. Find a doctor—whether a gynecologist, endocrinologist, or integrative health provider—who listens to your concerns and looks at your whole health picture. Hormonal balance isn’t a luxury—it’s a necessity.

 

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The Bottom Line: Balance Is a Daily Practice

Women’s mental health is nuanced and dynamic. Sleep, creativity, and healthy connections are more than nice-to-haves—they’re core components of balance and vitality. Add in mental training to counter negative thoughts and attention to hormonal health, and you’ve got a powerful, holistic foundation for wellness.

You deserve to feel whole, rested, and emotionally well. And that starts with tuning into your body, your needs, and building a lifestyle that honors them daily.

 

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Need support on your journey? You’re not alone. Reach out to a licensed mental health provider who understands the unique landscape of women’s wellness—you’re worth it.

 

Valentine’s Day Resolution for Couples: A Spark for Your Relationship

Valentine’s Day Resolution for Couples: A Spark for Your Relationship

If you are like most Americans you set out in the new year with a New Year’s Resoltion with the hope and goal of making significant and lasting changes in your personal life.  But what about a resolution for you and your significant other as a couple? Valentine’s Day is right around the corner and is the perfect time to make a relationship resolution.  One that aims at strengthening your bond with your partner and cleaning up any bad habits that have snuck in to your relationship creating some form of disconnection. 

Apathy and Complacency: The Silent Relationship Killers
Over time, apathy and complacency can sneak into relationships, causing partners to drift. The good news? Real change is possible with intention and effort.

Check-In and Reconnect
When was the last time you just sat with your partner and really looked at them? Not rushing, not distracted—just together. Take a moment to remind yourself: this is the person you chose—and continue to choose every day. Life gets busy, but taking time to reconnect can help you remember the spark.

Change the Routine: Shake Things Up!
If you want change, something has to change. Maybe it’s a regular date night, long walks, or simply unplugging. The key isn’t in ticking off tasks, but in creating quality moments. Even 15 minutes a day of authentic connection is more valuable than hours of busy work. Cultivate real moments of love, not just more to-do lists.

We Need Some Help: A Little Support Goes a Long Way
Maybe you’re feeling like your relationship is in such a disconnected and contentious place that you can’t even remember why you chose your partner in the first place. Perhaps the idea of sitting across from them and gazing into their eyes seems more daunting than romantic You might not even remember the last time you laughed together or felt a sense of true friendship. Couples often wait 6 years before getting therapy (Gottman, 2023), but it’s never too late to heal. A qualified couples therapist can help guide you back to a healthy place, and if you’ve tried therapy before, give it another shot. Your relationship deserves it—this new year can bring new hope.

References

Gottman, J. (2023) What predicts divorce: The relationship between marital processes and marital outcomes. Routledge

Kim North, Master’s Level Therapist, has a passion for relational healing and a keen understanding of relationship dynamics. She is an understanding and highly skilled counselor, trained in Level 1 Gottman Couples Counseling and Certified in Prepare and Enrich, an assessment tool aimed at improving relationship satisfaction. She utilizes this expertise to assist couples in identifying their strengths and growth areas, facilitating transformative conversations that can lead to meaningful change in their relationships.

Driven by her profound interest in couple’s therapy, Kim has dedicated her counseling practice to help partners find restoration and healing. Her empathetic approach allows her to connect deeply with her clients, supporting couples as they navigate challenges and rediscover harmony in their relationships.

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Top 15 Tips For Supporting Your Mental Heal