Life is filled with all sorts of highs and lows, but does that mean we need professional support?
Life can look okay on paper and still feel heavier than expected. Maybe you’re functioning just fine but still feel off. Maybe you’re wondering, ‘Do I need therapy?’ — and you’re not quite sure if what you’re feeling is just part of life or something more.
Therapy really doesn’t have to be about being sick or in crisis. Sometimes life can be overwhelming and learning coping skills or just venting can be a great help. Everything from symptoms of anxiety, depression, or PTSD, to stress, burnout, relationship difficulties, grief, or simply wanting to understand yourself better can be addressed by therapy.
In Ireland, we’re getting better at talking about mental health – the statistics show that the number of people attending counselling has tripled between 2019 and 2023. Well-known figures such as Bressie, the former sportsman and musician, and GAA stars have inspired many people to seek help.
Still, taking that first step can feel huge, can’t it? Whether you’re thinking about HSE services, private counselling, or online therapy from home, this guide is here to help you decide if therapy could be right for you — and, more importantly, what to do next.
A Quick Self-Check: Do I Need Therapy?
Rather than starting with labels or checklists, let’s begin with a moment of reflection. The twenty questions below are designed to help you notice how you’ve been feeling. There’s no score to tally—this isn’t a test. If you find yourself agreeing with more than a few, it may be worth talking things through with a professional.
Consider how you’ve been feeling over the past few weeks (not days):
- Do you sometimes feel like your emotions don’t match the situation—like crying randomly or feeling nothing at all?
- Do you feel emotionally “numb”; not sad or happy, just flat?
- How often do you have trouble sleeping (falling asleep, staying asleep, or sleeping too much)?
- Do you avoid certain people or situations because you “don’t have the energy” to engage?
- Do you frequently feel guilty for saying no—even when you’re overwhelmed?
- Do you ever think, “I should have figured this out by now,” but don’t know what ‘this’ even is?
- Do small tasks feel insurmountable lately?
- When something good happens, do you feel like you can’t fully enjoy it?
- Are you using alcohol, food, or other substances to cope more than usual?
- Has your work or study performance dropped noticeably?
- Are you experiencing physical symptoms (headaches, stomach issues) with no clear medical cause?
- Do you feel that you sometimes hold back what you really feel or need?
- Do you find yourself overthinking past conversations or future what-ifs late at night?
- Do you often put on a “fine” face even when you’re not okay inside?
- Are relationship conflicts becoming more frequent or intense?
- Have you been experiencing sudden mood swings you can’t explain?
- Do you feel stuck in patterns you want to change but can’t (relationships, habits, thinking)?
- Has grief or loss been affecting your ability to function for months?
- Do you feel disconnected from the things you used to love doing?
- Would you describe yourself as feeling hopeless about the future?
If several of these resonate, you’re not alone. And more importantly, help is available.
Red Flags: When to Get Help Immediately
If you’re thinking about ending your life, have made plans to harm yourself, or feel at risk of acting on these thoughts, please reach out for help now. You’re not meant to carry this alone, and support is available immediately.
In Ireland, you can contact:
- Emergency: Call 999 or 112
- Samaritans: 116 123 (free, 24/7)
- Text Support: Text HELLO to 50808 (free, 24/7)
- Pieta: 1800 247 247 (free, 24/7)
If you feel unable to keep yourself safe, please go to your nearest A&E department. Asking for help at a time like this is an act of care and strength.
What Therapy Can Do for You
Therapy isn’t about lying on a couch telling a bearded professor about your childhood. In fact, most therapists are women, there’s rarely a couch involved, and many therapists focus on the present rather than digging deeply into your past.
A good therapist will be able to challenge your entrenched thinking, help you uncover other angles which change your perspective and help you discover new things about yourself. They will also be able to see unhealthy thought patterns you may not even be aware of, sometimes dating back to the very earliest childhood, and help to heal them through a variety of techniques in which they are trained.
For some people, therapy gives them a safe place to talk about things they’ve never shared with anyone before. For others, it’s about getting support for a particular challenge, like going through a divorce, feeling overwhelmed at work, or adjusting to being a new parent. Research shows that therapy can help reduce anxiety and depression, improve your relationships, and even change the way your brain handles difficult emotions.
Types of Therapy
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy helps you understand how your thoughts affect your feelings and actions. You work with a therapist to notice unhelpful or negative patterns, question whether they’re accurate, and try out new ways of thinking or behaving. It’s very practical: you’ll usually leave sessions with small exercises to try in everyday life. Over time, these changes can help reduce stress, improve mood, and make problems feel more manageable.
Person-Centred Therapy
This type of therapy is all about you and your experiences. The therapist listens without judgment and helps you explore your feelings at your own pace. There’s no homework, and it’s less structured than CBT. People often find it comforting when they just need to be heard and understood.
Psychodynamic Therapy
Psychodynamic therapy looks at how your past experiences and relationships influence how you feel and behave today. It’s often longer-term and helps you understand patterns in your thoughts, feelings, and relationships. It’s great if you want to explore why you react a certain way in life or relationships.
Solution-Focused Therapy
Solution-focused therapy is about finding practical ways to move forward rather than digging into the past. Sessions focus on your goals and what you want to change. It’s usually short-term and action-oriented, so it can be very motivating if you want concrete steps.
Family or Couples Therapy
Family or group therapy involves two or more people — partners, family members, or housemates. The focus is on improving communication, understanding each other, and solving conflicts. It’s practical, and often you’ll leave with tools to manage tricky situations at home or in relationships.
How to Find a Therapist in Ireland
If you’re thinking about seeing a therapist in Ireland, there are a few routes. The public HSE services can be a good starting point, especially if cost is a concern. Ask your GP for a referral to counselling or mental health services in your area. Be prepared for waiting lists – sometimes months long.
Private therapy usually has shorter waiting times, but you’ll need to consider the cost. Check if your health insurance covers therapy sessions – some policies include a certain number per year.
Accredited therapists can be found through the Irish Association for Counselling and Psychotherapy (IACP) or the Psychological Society of Ireland (PSI), and many offer a short phone call before your first session to see if it’s a good fit. Ask about their approach, experience with your issues, fees, and cancellation policies. It’s completely normal to take your time finding someone you feel comfortable with.
What happens at your first session?
If you’re feeling anxious about your first therapy session, know that this is completely normal — therapists expect it from first-time clients. The first session is usually about getting to know you: what brings you to therapy, your goals, a little about your mental health history, and an overview of your life. Some people like to bring a notebook to jot down things they want to remember or discuss.
If you’re feeling pressure to have things to talk about, or if the idea of starting therapy makes you anxious, that’s okay — you can even start by saying that. Try something simple like: “I’m really anxious about starting therapy. I don’t know where to begin or what to say.” Your therapist will guide the session from there, helping you feel comfortable and supported as you get started.
You might worry about crying or showing strong emotions. That’s okay. Your therapist will ask questions to help understand the feelings you’re experiencing, and it can feel emotional to talk about them. They’ve seen it all before. The most important thing is to be yourself and be as honest as you can — you don’t need to perform or have it all figured out.
Taking the Next Step with BetterCare
If you’ve read this far, it might be your sign to take the next step — whether that’s reaching out for a free consultation, exploring therapy options, or just giving yourself permission to ask for support. BetterCare offers counselling and psychotherapy across locations in Ireland, plus online sessions.
We know it can feel daunting to reach out. That’s why we offer a short, free consultation — a chance to talk about what you’re experiencing and see if we’re the right fit for you. No pressure, no judgment, just an honest conversation.
Ready to take that step? You can book online, call us directly, or simply send an enquiry.
