Many people resort to therapy only after something goes wrong. But you shouldn’t wait to seek mental health care until you’re at your breaking point. In today’s fast-paced, high-pressure world, seeking therapy can be a proactive way to build skills, deepen self-awareness and prevent challenges in your life from getting to the breaking point and becoming overwhelming.
Jennifer Powdrill, LCSW, a program therapist with Memorial Hermann who works at the Memorial Hermann Sugar Land, Katy and Cypress Hospital campuses, says progress has been made in reducing stigma around mental health, but some remain hesitant to pursue therapy. “People still tend to wait too long before seeking out therapy,” she explains. “Folks try to push through on their own, and there’s this persistent idea that asking for help or having support is and admission of weakness.”
Powdrill emphasizes that needing support is part of being human. “The reality is that we are communal creatures. People need connection and support; you don’t need to wait until you’re really struggling before you reach out.”
What Therapy Really Is
For people who have never been to therapy, misconceptions can influence your decision to avoid starting therapy. Powdrill explains that counseling today looks very different from how it used to. “There are so many different kinds of therapy,” she says. “There’s walk and talk therapy, sand tray therapy or therapy where you sit in a room and talk. There is one constant across all types of varieties, though: Therapy is confidential and should be a safe place to share.”
She adds that many impressions of therapy that come from outdated media are no longer accurate. These days, you can find a therapy environment that fits your needs. Some good strategies for finding a therapist right for you include:
- Reading therapists’ bios on their websites
- Viewing office photos to get a feel for the environment
- Watching video introductions to get a sense of a potential counselor’s personality and whether there’s a chance of connection
Another thing to remember is that therapy is not a haphazard conversation; it is structured and built around research-based questions and guidance. Powdrill defines it this way: “Therapy is guided by a trained, licensed professional who helps individuals understand, manage and change the thoughts, behaviors and emotions that are causing them distress and interfering with daily life. A therapist’s approach is not fly-by-night. It is supported by peer-reviewed research that is proven to evoke change.”
Understanding, Managing and Changing Patterns
One of the most powerful aspects of therapy is uncovering why patterns keep showing up. “Therapy should help you better understand the ‘why’ behind certain behaviors,” Powdrill says. “And that’s where transformation happens, when you can get underneath and figure out what is driving specific actions.”
Therapy offers different approaches to support this process. Some of the more common styles include:
- Cognitive behavioral therapy (CBT) focuses on the relationship between thoughts, emotions and behaviors.
- Dialectical behavior therapy (DBT) emphasizes mindfulness, distress tolerance and interpersonal skills.
- Acceptance and commitment therapy helps people build psychological flexibility.
- Other approaches can include somatic therapies, eye movement desensitization and reprocessing (EMDR) and parts work, which addresses how experiences are stored in the body and nervous system.
“These therapy approaches are some of the most well-researched and evidence-based,” Powdrill says. “They’ve been around for a long time and are the gold standard when looking at treatment and care.”
Signs It May Be Time to Reach Out
Remember, therapy does not have to begin with a crisis. Often, early signs of struggle are subtle, which is why Powdrill encourages people to notice shifts away from their baseline. “You need to know what your normal is,” she says. “Then, check in with yourself by asking, ‘Have I moved away from what’s normal for me?’”
Some common early indicators may include:
- Changes in sleep, whether sleeping much more or much less than usual
- Increased irritability or feeling “off”
- Difficulty focusing or changes in productivity
- Loss of interest or enjoyment in activities that once felt good
“If these symptoms are persistent for two weeks or more, they might be something to pay attention to,” Powdrill says. “Remember: The changes don’t have to be big; they could just be unsettling enough to the point where you notice you are feeling different.”
Therapy Is Not Reserved for Problems
Another common misconception is that therapy is only for fixing something that is broken. Powdrill sees therapy as a space for growth. She explains that therapy can help people deepen relationships, improve performance and fine-tune skills. “There doesn’t have to be a problem in a relationship to seek out therapy. You can leverage therapy to further enrich your connections,” she says.
Others may use therapy for support with goals like motivation, stress management, public speaking or athletic performance. “You’re already great,” she says. “But if you want to polish specific skills, therapy can be really helpful.”
Red Flags That Require Immediate Support
While many concerns can be addressed in scheduled therapy sessions, some situations require urgent help. Powdrill is clear about what warning signs to look for, which include difficulty caring for yourself, missing work, risking job loss or trying to maintain relationships that are falling apart. “Those are all pretty big red flags,” she says.
Furthermore, she says that if you’re having thoughts or intentions of self-harm, you need to reach out right away for emergency, professional help. If you or someone you know is experiencing thoughts of self-harm, contact the 988 Suicide and Crisis Lifeline by calling or texting 988, or seek immediate emergency care.
Healing Happens Through Relationship
Powdrill likes to describe therapy as a space where healing happens through connection. “In therapy, a good counselor will have unconditional positive regard for you and will allow that therapy is a safe space where you can genuinely share your experience. They are not there to judge you.”
The therapy room isn’t just for talking, either. Patients get to practice skills in real time, such as calming and regulating their nervous system. “It’s a place where we get to practice boundaries and healthy communication,” Powdrill says.
She describes the role of therapist as supportive rather than directive. “My aim isn’t necessarily to fix or change anyone,” Powdrill says. “I want to provide individuals the opportunity to explore, to learn. They’re the ones doing the changing and growing—I’m just helping them along.”
Powdrill wants to leave people with a simple but powerful message about starting therapy. “It’s never too late to start,” she says. “It’s good to come in when things are still developing, early on, but it’s never too late to come in. Even when things are feeling huge and overwhelming, don’t hesitate to reach out. There’s never a point where it’s not going to be helpful anymore.”
Finally, Powdrill reminds everyone that seeking therapy is not a sign of weakness. It is a step toward understanding yourself better, building resilience and creating a healthier path forward.
