When should you see a psychologist? Understand when it's time to ask for help

Recognizing that we need help from a mental health professional is not always an easy process or an obvious decision. In fact, a systematic review published by the International Journal of Mental Health Systems points out that:

👉 Stigma (i.e., prejudice or negative judgment);

👉 Low mental health literacy;

👉 Thoughts such as “I can handle this on my own,”

are some obstacles to seeking specialized help. Furthermore, some people may not realize this need, even when they are experiencing symptoms.

💭 But does seeking psychological help necessarily imply the presence of a mental disorder? The answer is no.

In fact, there are no specific circumstances or a “perfect time” to seek help from a psychologist. The frequency, intensity, and impact that certain difficulties or events have on your mental and emotional well-being are relevant factors that may motivate you to seek specialized help. 

Throughout this article, we will share some signs that may indicate a need for professional help, who should seek this type of support, what happens in psychology sessions, how to choose a psychologist… and much more. 

Signs that I need a psychologist

Not all of us experience events and situations in the same way, which can make it difficult to recognize when we need a safe space to talk openly about how we’re feeling. This leads us to ask, “When should we seek help? What signs should we look out for?” Here are some examples:

🔸 Deep sadness;

🔸 A feeling of emptiness;

🔸 Irritability;

🔸 Loss of interest in activities previously enjoyed;

🔸 Changes in sleep and appetite;

🔸 Difficulty concentrating;

🔸 Stress and worry that are difficult to control;

🔸 Feeling tired and/or lacking energy;

🔸 Negative thoughts (about yourself or the future);

🔸 Difficulty managing emotions;

🔸 Difficulty keeping up with usual tasks or responsibilities;

🔸 Withdrawing from people close to you, such as friends, family, or other important people.

The presence of these signs does not necessarily mean there is a diagnosis. However, when they are persistent, cause distress, or begin to interfere with your well-being and daily life, it may be important to seek psychological assessment and support.

Furthermore, events such as bereavement, the end of a relationship, professional difficulties, or other significant changes in routine may also lead to seeking this type of help. 

Who should see a psychologist?

Everyone. Psychological support is available for children, adolescents, and adults; anyone can benefit from it. 

It can be a resource for mental health disorders, complex life events, or challenging phases, but also for difficulties such as anxiety symptoms, sadness, stress, grief, fears, attention difficulties, symptoms of depression, relationship or professional issues, as well as for those looking to better understand themselves and develop personal resources.

There is no specific profile or set of circumstances required to seek a psychologist; you simply need to feel the need to better understand what you are experiencing and to receive support. 🫂

What happens in a psychology session?

Every person is unique, and as such, sessions are tailored to individual needs and challenges. However, there are some common stages in psychological support:

🔹 Intake and assessment

An initial stage involving introductions. The psychologist seeks to understand the reasons that led the person to seek help, as well as their personal, family, professional, or academic context. This assessment may involve interviews, observation, and, when necessary, psychological assessment tools, allowing for the identification of difficulties, the assignment of a diagnosis (if applicable), and the definition of goals for the support process.

🔹 Therapeutic process

Throughout the support process, a therapeutic relationship is built, and the goals defined at the beginning are addressed. Sessions may include guided, clinically-focused conversations. The psychologist may assign small tasks, help identify patterns of thought, emotions, and behaviors, and provide strategies to apply in daily life, especially during more difficult or demanding moments.

It is important to emphasize that the therapeutic space aims to provide a safe, respectful, and confidential environment where the person can speak openly about what they are feeling, their difficulties, or their fears, without fear of judgment. The goal of psychological support is to help the person better understand what they are experiencing, develop resources and strategies to cope with their challenges, and promote their well-being.

How to choose a psychologist?

Choosing the right psychologist is not always a linear or immediate process. However, during your initial search, it may be important to verify that the professional is registered with the Portuguese Psychologists Association (Ordem dos Psicólogos Portugueses - OPP) through the OPP Directory, as well as to learn about their area of expertise (anxiety, child psychology, autism, among others), professional specialty, when applicable, or the psychological approach they use.

Beyond training and the approach used, the quality of the therapeutic relationship is also an important factor. Studies even indicate that a good relationship between the client and the psychologist is associated with symptom improvement and positive outcomes in therapy. 

It is important to note that, above all, the client should feel comfortable, safe, and confident enough to share their personal issues with the psychologist. There may be situations where a therapeutic relationship is not established with the first professional consulted during the process of seeking psychological help. Therefore, if you feel there is no good therapeutic relationship or fit, it may be important to look for another professional with whom you feel more comfortable. ⚠️

How to seek psychological help?

There are several ways to access psychological help. This type of support is available at clinics or practices that offer psychology services. It is also possible to request this type of help from a family doctor, who can refer and guide the patient to a mental health professional. 

In crisis situations, there are organizations and helplines available to provide assistance in such circumstances, such as:

Remember that seeking psychological support is not a sign of weakness, but of courage. When our well-being is at stake, asking for help is an important step toward understanding what is happening, learning to better manage emotions, and overcoming the difficulties we may be experiencing. All pain is valid and deserves to be heard and supported. ❤️‍🩹

Psychology at NeuroImprove Clinic

At NeuroImprove, we offer a Clinical Psychology service, with a team of psychologists with experience in various fields. Each client receives individual, personalized care, with rigorous and consistent follow-up.

Our team covers various areas such as ADHD (Attention Deficit Hyperactivity Disorder), Anxiety and Autism in children, adolescents, and adults, using approaches such as CBT (Cognitive Behavioral Therapy), which focuses on the relationship between behaviors, thoughts, and emotions. 

Please know that you do not have to face difficulties or tough times alone. We are here to welcome, listen to, guide, and support you throughout the entire process. 🩵🧡

Final Considerations

✅ Recognizing that we need help from a mental health professional is not always easy.

✅ Stigma, low mental health literacy, and thoughts like “I can handle this on my own” are some of the obstacles to seeking specialized help.

✅ There are no specific circumstances or a “perfect time” to seek help from a psychologist.

✅ The presence of certain signs does not necessarily imply a diagnosis. However, when they are frequent and interfere with your well-being, they may warrant a professional consultation.

✅ Psychological support is available for children, adolescents, and adults, and anyone can benefit from it. 

✅ The therapeutic space aims to provide a safe, respectful, and confidential environment, free from judgment.

✅ Choosing the right psychologist is not always a linear or immediate process. It is important not to give up and to continue your search until you find the professional with whom you feel comfortable.

✅ There are several ways to access psychological help, such as through private practices and clinics, or by requesting a referral from your GP.

✅ In crisis situations, there are organizations and helplines available to provide immediate support.

✅ At NeuroImprove, our team of psychologists supports cases of ADHD, anxiety, and autism using approaches such as CBT.

References

Conde, S., Xavier, M., Conceição, V. (2026). Determinants of mental health help-seeking in Europe: a systematic review based on the behavioural model of health services use. International Journal of Mental Health Systems.20, 15. https://doi.org/10.1186/s13033-026-00707-y 

Flückiger, C., Del Re, A. C., Wampold, B. E., & Horvath, A. O. (2018). The alliance in adult psychotherapy: A meta-analytic synthesis. Psychotherapy (Chicago, Ill.), 55(4), 316–340. https://doi.org/10.1037/pst0000172 

National Institute of Mental Health. My Mental Health: Do I need help?. https://www.nimh.nih.gov/health/publications/my-mental-health-do-i-need-help