Therapy Myths That Keep People From Getting Help (and What to Do Instead)
Let’s be real: deciding to go to therapy can be hard. There’s still a lot of stigma, confusion, and straight-up bad info floating around. And when you’re already feeling off, the last thing you need is more doubts. So let’s break down the most common therapy myths that stop people from getting help and offer some solid advice if you’re thinking about taking that first step.
Myth #1: “You have to be really messed up to go to therapy.”
Truth: You don’t need to be in a crisis to go to therapy. In fact, going before things get really bad can help you avoid a full-on breakdown. Therapy is for anyone who wants to better understand themselves, process emotions, manage stress, or just feel more grounded.
Advice: If you’ve been feeling “off,” overwhelmed, or stuck—even if you can’t explain why—it’s totally valid to explore therapy. You don’t need a dramatic reason.
Myth #2: “Talking about my problems won’t change anything.”
Truth: It’s not just about talking. Therapy helps you unpack old patterns, manage your reactions, and build emotional resilience. Sometimes just having someone truly listen can shift things more than you’d expect.
Advice: Keep a journal of your thoughts or moods for a week. Notice any patterns. If something keeps showing up; stress at work, people-pleasing, anxious spirals. That’s a great reason to bring it to therapy.
Myth #3: “Therapists just tell you what to do.”
Truth: Therapy isn’t about getting advice, it’s about learning how to trust yourself more deeply. Therapists help you explore your options, process fears, and make decisions that feel right for you.
Advice: Be honest with your therapist. If something they say doesn’t sit right, speak up. Therapy is your space and good therapists welcome that kind of feedback.
Myth #4: “Once you start therapy, you’ll be in it forever.”
Truth: You’re not signing a lifetime contract. Some people go for a few months, others off and on for years. You can pause, restart, or stop therapy anytime.
Advice: How about just start with the idea of committing to 3–5 sessions. That’s usually enough to start seeing whether it's a good fit and if it’s helping.
Myth #5: “Therapists will judge me.”
Truth: We won’t judge you. Therapists are trained to hold space for even your messiest thoughts. Most of them have heard it all, and their job isn’t to judge, it’s to help you make sense of it.
Advice: If you’ve had a bad experience in the past, don’t give up. Finding the right therapist can take time, and it’s okay to “shop around” until it feels like a good fit.
Myth #6: “If I go to therapy, people will think I’m crazy.”
Truth: The idea that therapy is only for “crazy” people is outdated and harmful. Mental health is part of your overall health, and taking care of it is just smart, not shameful.
Advice: Remember, therapy is private. No one needs to know unless you want to share. But if you do open up, you might be surprised how many people quietly go to therapy too.
Myth #7: “I already have friends to talk to—I don’t need a therapist.”
Truth: Friends are amazing, but they’re not trained professionals. Therapists can offer tools, patterns, and insights your bestie might not have, and your relationships might feel lighter when you’re not using them for emotional triage.
Advice: Therapy isn’t a replacement for friendship, it’s a support system for you, which can actually help you be a better friend in return.
Myth #8: “If therapy hasn’t worked for me before, it never will.”
Truth: Maybe it was the wrong fit, the wrong time, or the wrong approach. That doesn’t mean therapy itself isn’t helpful, it just means you haven’t found the right setup yet.
Advice: Think of it like dating or job hunting: sometimes you have to try a few times to find what clicks. It’s okay to try again with someone new or even a different style of therapy (like CBT, EMDR, or somatic therapy).
Myth #9: “Therapy is just about the past I want to focus on the present.”
Truth: While some types of therapy do explore your past, many are super present- and future-focused. It’s about what you need, whether that’s processing old wounds or navigating today’s stress.
Advice: If you want a more action-oriented approach, look for therapists who specialize in solution-focused therapy or cognitive behavioral therapy (CBT). Be upfront about your goals.
Myth #10: “I need to have everything figured out before starting therapy.”
Truth: That’s actually what therapy is for. You don’t need a perfect explanation or a neatly wrapped “issue” to bring. Just show up as you are.
Advice: You can literally walk into your first session and say, “I don’t even know where to start.” That’s more common than you think and a great place to begin.
Bonus Myth: “Therapy means I’m weak.”
Truth: Asking for help is actually a bold, courageous move. It takes strength to be vulnerable, face your emotions, and want better for yourself.
Advice: Reframe therapy as self-maintenance, like going to the gym or brushing your teeth. You’re not broken, you’re human.
How to Get Started with Therapy
Ask Around: If you feel comfortable, ask friends or family if they know any good therapists. Personal recommendations go a long way.
Use a Directory: Try sites like Psychology Today or Open Path, to search by location, specialty, or identity.
Don’t Overthink It: Your first therapist doesn’t have to be your forever therapist. You’re allowed to change and look for that therapist you feel comfortable with and who understands you. But what matters most is starting.
If You're on the Fence…
If you’re unsure whether therapy is “worth it,” ask yourself:
Do I feel stuck in the same patterns?
Do I often feel overwhelmed or emotionally drained?
Do I want more clarity, confidence, or peace of mind?
If the answer is yes, even just a little, that’s enough reason to give therapy a try.
Final Note: You Deserve Support
Life can be heavy sometimes. You don’t have to carry it all alone. Therapy isn’t about being or getting “fixed” it’s about feeling more like you. More present, more connected, more whole. Whatever you’re going through, you’re not alone and there’s help out there that can make a real difference.
If you want to give therapy a try, we can help.
1. Contact Sunrise Counseling
2. Meet with one of our caring therapists
Mental Health Services at Sunrise Counseling in Dallas, TX
Sunrise Counseling offers a variety of mental health services in our Dallas TX-based therapy office and offers telehealth therapy to those residing in Texas and Colorado. Mental health services we provide at Sunrise Counseling include: