Do I Need Therapy? Signs, Benefits, and When to Take That Step

Ever wondered if your feelings are just a passing cloud or something that needs more attention? Ever stared at the laptop screen wondering why am I doing this? Were socialising with friends or colleagues but felt disconnected? Always felt tired and fatigued even after ample resting?

In our Indian households, we are often taught to keep our emotions packed away tighter than last year's Diwali decorations. "Adjust a little," they say. "Learn to compromise", “Everything will fall in place”, “Give it some time”  But sometimes, it doesn't get better on its own, does it?

Let's have an honest talk about therapy. Not the over dramatic kinds you see in films where someone lies on a couch talking about their childhood for hours. Real therapy. The kind that's helping thousands of Indians navigate their mental health journeys every day.

How Do I Know If I Need Therapy? Look Out For These Signs

Nobody walks around with a mental health meter showing when they're running low on emotional well-being. Especially in mental health a lot of signs and symptoms are hidden, not very obvious, and not very well known because of lack of awareness.

It's not like checking your phone battery, right? But there are some signs that might make you think, "Hmm, maybe I could use some professional help." 

Your Emotions feel chaotic and overwhelming

If your emotions regularly feel crowded and chaotic, it might be time to talk to someone.

When I shifted to a new city for work, I felt so overwhelmed that even small tasks like paying bills became mountains to climb. I didn't realize this wasn't normal until a friend who was observing me for a few days got extremely concerned and gently suggested that I visit a therapist just for a check-up. I especially cannot forget the first time I had a panic attack when it came to filing taxes for the first time. Something trivial but really took a toll on me.

That "Spark" Inside You Has Gone Missing

Remember how excited you used to get about weekend cricket matches, trying new recipes from YouTube or trying out that new local restaurant? How about feeling really excited going shopping, or feeling extremely motivated to work on a new project at work? If these things now do not bring any pleasure or do not excite you any more, something might be off.

This feeling—psychologists call it ‘anhedonia’—is when activities that once brought joy now feel empty. It's as if someone dimmed the brightness and hopefulness that you had towards life.

My colleague Vikram was a brilliant programmer who used to stay up coding personal projects with such enthusiasm. Then gradually, he just... stopped. His laptop gathered dust. His promotion at work didn't excite him. Even his weekend trips with friends felt like an obligation rather than pleasure. "I'm just going through the motions," he told me during a coffee break. Six months into therapy, he texted me about a coding hackathon he'd joined. The spark was slowly returning.

You Feel Disconnected From Everyone Around You

Does your family conversation during dinner feel like they're speaking a language you don't understand? Do you nod and smile at your best friend's stories while feeling miles away? When was the last time you didn't feel like an outsider in your own life?

This disconnect isn't about being physically distant—many of us have felt utterly alone in a room full of relatives during festivities. It's that feeling of being behind a glass wall, watching life happen around you without truly participating.

Deepa, a schoolteacher from Chennai, described it perfectly: "I would sit in the staff room with colleagues I'd known for years, listening to their jokes and stories. They thought I was just quiet. But really, I felt like I was watching them on a TV screen—present but not really there. My therapist helped me understand this was depression, not just my 'quiet personality' like everyone assumed."

Sleep Has Become Your Enemy 

Are you sleeping too much? Not enough? Sleeping more than 8 hours but not feeling rested? Sleep disturbances are often our body's way of waving a red flag.

Many of us think not sleeping is just part of our "hustle culture." But it's not. Your body needs time off so that it can recharge and reset itself.

Your Relationships Are Suffering

When was the last time you had a conversation with a loved one without feeling drained, irritated, or completely disconnected? If maintaining relationships feels like solving a complex math problem or feels like too much effort, therapy might help you find the balance.

My cousin noticed she was snapping at her children for small things. What she discovered in therapy was that her own unresolved childhood experiences were triggering these reactions.

You're indulging in unhealthy Coping mechanisms 

Be honest – have your coping mechanisms become problems themselves? Whether it's that extra indulgence with alcohol, cigarettes or even food for that matter, endlessly scrolling social media, or working until you're practically living at the office. Unhealthy coping mechanisms are like severe warning signals. And no you cannot justify them under the guise of stress. You can talk to a therapist about your unhealthy coping mechanisms without judgment.

Life's Big Changes Feel Impossible to Navigate

Job loss. Marriage. Divorce. New baby. Moving cities. Death of a loved one. Major health diagnosis.

Life throws curve balls, sometimes we need help developing the skills to hit them out of the park – or just to survive the innings.

Take the 5-Minute Mental Health Test

Are you feeling off lately? Find out if there is some deeper concern

Take assessment

"But What Will People Say?" – Overcoming the Stigma

In our Indian society, seeking therapy still carries a stigma. Your dadaji might say In our time, nobody went to therapists!

True, but in their time, people also wrote letters instead of sending WhatsApp messages, work was limited to 7-8 hours per day, screen time was limited to TV during dinner. Times change. Perspectives evolve.

The reality? Seeking help is a sign of strength, not weakness. Would you feel embarrassed about seeing a doctor for diabetes? Mental health deserves the same normalized approach. Look at therapy as a self-investment in getting better at managing your emotions, understanding your triggers, understanding or accepting yourself better, becoming a better listener or learning how to respond rather than react.

Benefits of Therapy that are lesser known

It's Not Just About "Fixing Problems"

Many people think therapy is only for when something is "wrong" or you have been through a crisis. But therapy can be preventive too! It's like going to the gym for your mind. You don't wait until you're completely out of shape to start exercising, right?

You'll Become a Better Communicator

One unexpected benefit of therapy is how it improves your communication skills. The tools you learn in the therapy room can transform your relationships at home, work, and beyond.

After six months of therapy, my colleague found she was getting better projects at work. Why? Because she had learned to express her needs clearly and set boundaries – skills she developed in therapy.

It Provides a Truly Neutral Space

Where else in life do you get 50 minutes dedicated entirely to you, with someone who has no personal agenda or bias? Not your spouse, not your mum, not your best friend – all these people (lovingly) have their own interests at heart.

A therapist's only goal is your wellbeing. That's rare and valuable. They will change your perspective and teach you how to handle negative experiences positively.

You'll Connect Dots You Never Knew Existed

"Why do I always date people who are emotionally unavailable?" "Why do I panic when my boss calls me into her office?" "Why does visiting my hometown fill me with dread?"

Therapy helps you see patterns and connections you might have missed. It's like finally finding the missing pieces of a puzzle you've been working on for years.

When to Seek Therapy – Timing Matters

Prevention is better than cure

You don't have to wait for a crisis. If you're entering a challenging phase of life or life has thrown you an odd ball – maybe you're getting married, starting a new job, or becoming a parent – therapy can give you tools before you need them desperately.

When your friends and family are not enough

Friends and family are precious, but they're not trained professionals. When your regular support network is trying their best but can't provide what you need, a therapist can fill that gap.

Plus, sometimes we need someone outside our circle to help us see situations clearly. Our loved ones are too close to be objective. A therapist can be neutral and provide you an outside perspective without being biassed.

When You've Tried Everything Else

Have you read self-help books? Tried meditation apps? Changed your diet? Increased your exercise? If you've exhausted your self-help options and still feel stuck, it might be time for professional guidance.

When You Just Know Something's Not Right

Sometimes, you can't explain it. You just have a feeling that something's off. Trust that instinct. Our minds, like our bodies, send us signals when something needs attention.

Finding the Right Therapist in India – Practical Tips

How do you actually find a good therapist in India?

1. Ask for recommendations - If you're comfortable, ask friends who've been to therapy. Their experiences can guide you.
2. Use online platforms - Websites like Practo, Amaha, Moodspace etc connect Indians with qualified and trained mental health professionals. Amaha has offline clinics in Bangalore, Delhi and Mumbai as well so you can choose location as per your convenience.
3. Check credentials - Look for therapists with proper qualifications like an M.Phil or PhD in Clinical Psychology, or an MD in Psychiatry.
4. Consider logistics - Think about location, fees, and timing. Some therapists offer in-person as well as online sessions.
5. Trust your gut - It's okay to change therapists if you do not feel the connection or the comfort with the therapist. The therapist-client relationship is important, and you should feel comfortable.

But How Much Will It Cost?

Therapy in India typically costs between ₹1300-3000 per session, depending on the therapist's experience and location. Some considerations:

• Check if your health insurance covers mental health services (more policies are including this now)
• Consider online therapy options, which can sometimes be more affordable

Getting the most out of therapy: What nobody tells you

Starting therapy is one thing, but making it work for you? That's where the magic happens. Therapy is not a quick fix solution, you will have to put in the effort yourself and let the therapist be a guide. 

Being Patient is of utmost importance

In India, we're used to wanting quick results. We want instant solutions like our 2-minute Maggi noodles. But therapy isn't like that.

Expecting therapy to work immediately can actually backfire. Think of it like gardening – you don't expect it to grow overnight, right? You water it daily, give it sunlight, and eventually, it flourishes.

My friend Priya expected her anxiety to disappear after two sessions. When it didn't, she almost quit. Six months later, she's glad she stuck around. "It's like learning a classical dance," she told me. "You don't become an expert in one week."

Your Therapist does not have all the answers about your life

Many Indians go to therapy expecting a panditji who will tell them exactly what to do. "Should I take this job?" "Should I marry this person?" But therapists aren't there to predict your future, science does not think that is possible.

Instead, when you ask, "What should I do about my controlling mother-in-law?" and your therapist responds with "What do you think you should do?" – they're not being difficult. They're helping you find your own voice, often buried under years of “what will people say” thinking.

They provide tools, not instructions. Like teaching you how to cook rather than serving you a meal.

Speak up and voice your feelings

We Indians are experts at bargaining but sometimes terrible at expressing our needs in professional settings. In therapy, you need to channel your inner voice and make yourself feel heard.

Don't like your therapist's approach? Tell them. Feeling like sessions aren't addressing what matters? Speak up. Feedback and open communication are going to help you immensely in your healing journey.

Pooja, a software engineer from Bangalore, spent three sessions talking about work stress when what she really wanted was help with her marriage. When she finally admitted this, her therapy transformed. "I was paying for it, but behaving like I needed permission to discuss what I actually wanted," she laughed.

Therapy should be designed around you

There's no single type of therapy for everyone. With the expertise of a seasoned therapist they will be able to design a therapy and recovery experience as per your personality, your past experience, your triggers, your concern and even your cultural background for that matter.

If you've experienced trauma like surviving the 2008 Mumbai attacks, you might need a different approach than someone dealing with relationship issues. If talk therapy isn't clicking, maybe art therapy or cognitive behavioural therapy will.

Don't be afraid to try different therapists and approaches until you find your match. Many mental health centers now offer various therapy styles.

The first therapist might not be "the one"

Finding the right therapist can be like finding the perfect marriage match – sometimes the first introduction just doesn't click. And that's perfectly okay.

You might need to "interview" several therapists before finding your mental health partner.

Do It For Yourself, Not Your Family's WhatsApp Group

Therapy works best when you're there for yourself, not because your partner threatened divorce or your parents are worried about what relatives will think of your "behavior."

Even if someone else suggested therapy, make it your own journey. Remember when your parents forced you to take those IIT coaching classes you hated? How did that work out? Exactly.

That which is said, if a trusted friend of yours has brought up the topic of therapy do give it an open ear. Maybe they have seen in you what you might completely ignore. That you have not smiled since your father went into the other world, that you’ve been shying away from social functions as if they were Monday morning commutes

The Bottom Line: Therapy Is Self-Investment

Think of therapy as an investment, not an expense. Just like you'd invest in a good education or a health insurance policy, therapy is an investment in your mental wellbeing – which affects literally everything else in your life.

Also bear in mind that asking for help is not a sign of defeat; it is taking back control. In a society which from childhood preaches self sufficiency we as a people do have a hard time reaching out for help. But at times putting out what you need is the strongest thing you can do.

So, do you need therapy? Only you can answer that. But if you've read this far and something has resonated with you, perhaps it's worth exploring. Your future self might thank you for taking that first step.

Speak to our Care Team

Have doubts? Not sure about your symptoms? Consult a profession and they can help you figure out the right approach to therapy

Book a free call

Frequently Asked Questions

How do I know if I need therapy or just need to talk to a friend? 

While friends provide valuable support, consider therapy if your challenges persist despite friendly advice, if you're uncomfortable sharing certain issues with friends, or if you need specific coping strategies that friends aren't equipped to provide. Professional therapists offer unbiased perspectives and specialised techniques that friendship alone can't replace.

Will therapy actually make a difference for me? 

Research consistently shows therapy's effectiveness for various mental health concerns. About 75% of people who enter therapy experience some benefit. The key is finding the right therapist and approach for your specific needs. Many notice improvements within 3-7 sessions, though this varies based on individual circumstances and goals.

How much does therapy typically cost in India? 

Therapy costs in India range from ₹500-3000 per session depending on location, therapist qualifications, and format (online vs. in-person). Many therapists offer sliding scale fees based on income, and some insurance plans now cover mental health services. Various NGOs and mental health initiatives also provide affordable or free counselling services.

Do I need therapy or counselling or psychiatry? 

Start with therapy or counselling - they're essentially the same thing, just different names. If you're experiencing severe symptoms like suicidal thoughts, hallucinations, or can't function daily, consider psychiatry for medication evaluation alongside therapy.

Do I need therapy or medication? 

Therapy alone is often helpful. A majority of people benefit from just attending therapy sessions and learning various tools, strategies and resources for emotional regulations, trigger management, and better communication. If your symptoms are severe your therapist will recommend you to talk to a psychiatrist. However, if you're facing severe anxiety, depression, or persistent symptoms that hinder daily life, combining medication and therapy can lead to better outcomes.

Can I do therapy online, or does it have to be in person? 

Online therapy has proven effective for many conditions and offers advantages like convenience, accessibility for those in remote areas, and comfort of familiar surroundings. Research shows comparable results between online and in-person therapy for many issues. However, severe conditions might benefit more from in-person sessions, and some therapeutic techniques work better face-to-face.

How long will I need to be in therapy? 

The duration varies widely depending on your goals, the issues you're addressing, and your therapy type. Short-term therapy for specific issues might last 8-12 sessions, while complex or longstanding challenges might benefit from longer treatment. Many people find that even a few sessions provide valuable insights and coping strategies. Ultimately, you and your therapist will collaboratively determine the appropriate length of treatment.