How Do I Know I Need Therapy?

Geenishka Khanna

Navigating life in a new country comes with its unique set of challenges. If you’re a South Asian student or part of the diaspora, you might find yourself juggling academic pressures, cultural expectations, and personal aspirations—all while adapting to a different environment.

It’s natural to wonder: Do I need therapy?”

Let’s explore this together.

But first let’s understand therapy

Therapy isn’t just for those in crisis. It’s a space to:

  • Reflect on personal experiences
  • Navigate life transitions
  • Develop coping strategies
  • Enhance self-awareness

Whether you’re dealing with homesickness, academic stress, or cultural adjustments, therapy can provide support tailored to your needs.

Engaging in therapy can help you:

  • Understand and manage emotions
  • Build resilience and coping mechanisms
  • Navigate interpersonal relationships
  • Align personal goals with cultural values


Here Are Common Signs You Might Need Therapy

It’s not always about having a “diagnosable” mental illness. Therapy is helpful for a wide range of emotional experiences. Here are some common, culturally relevant signs:

  1. You Feel Emotionally Exhausted

Living away from family, adjusting to a new education system, dealing with financial pressures, and working part-time can wear you down. If you feel drained even after resting or find yourself crying without knowing why, therapy could help.

  1. You’re Struggling with Identity or Cultural Guilt

Balancing two worlds—your South Asian identity and the Western lifestyle—can lead to confusion, guilt, or shame. Whether it’s dressing differently, eating meat, dating, or pursuing a different career than your parents wanted, therapy can help you unpack these emotions safely.

  1. You Feel Constant Pressure to Be “Perfect”

Academic and career pressure is real. Many South Asian students are pushed to achieve high grades, get scholarships, and land high-paying jobs. If you feel you’re never “good enough” or are burning out from overwork, talking to a therapist might help reduce this internal pressure.

  1. Your Sleep or Appetite Has Changed

If you’re sleeping too much or too little, eating excessively or barely at all—these are signs your mind and body are not in balance. Therapy can help identify the emotional roots of these changes.

  1. You Feel Isolated Even When Surrounded by People

Do you feel like you’re wearing a mask around friends or family? Like no one really knows what you’re going through? Therapy provides a space where you don’t have to pretend.

Do I need therapy?

Now that we have identified common signs, let us understand the barriers to seeking help or support for your mental health. .

Stigma: therapy is often seen as a last resort or an admission of failure. But mental health, like physical health, needs regular check-ins.

“What Will People Say?”: Has this question stopped you from doing what you always wanted to do because of fear of judgment? Or you might worry your family or friends will judge you. Remember—you are not alone and your growth and healing is your responsibility.

Therapy Is for Everyday Struggles Too

There is a common misconception that therapy should be resorted only when there is a problem, however, as we navigate our lives on a foreign land there are everyday issues we may experience for the first time such as:

  • Trouble concentrating on task at hand or assignments/project
  • Conflicts with roommates or partners
  • Career indecision
  • Academic anxiety
  • Homesickness
  • Fear of disappointing parents
  • Dealing with racism or microaggressions
  • Feeling like you’re “faking it” or have imposter syndrome


Whether you’re dealing with something big or small, therapy helps you understand your feelings and build better coping skills.

What to do next?
Finding a therapist who understands your cultural background matters. South Asian therapists or culturally sensitive professionals can grasp the nuances of:

  • Joint family dynamics
  • Arranged marriage pressure
  • Caste, class, and religion
  • Being the “eldest son” or “only daughter”
  • Immigration and visa stress

Platforms like ours specialize in connecting you therapists who get you. Please feel free to check ‘Our Therapist’ section here and book a 15 minute complimentary session with a therapist of your choice

So now you have decided to book a session, let’s take a look at what to expect in your first therapy session

Many people are nervous before their first session. Here’s what actually happens:

  • You talk about why you came in
  • Your therapist asks questions to understand your background
  • You set goals together—like managing anxiety, improving confidence, or building boundaries

It’s okay to feel unsure. The first session is a starting point, not a test.

You’re Not Alone—Real Stories from South Asian Students

“I was having panic attacks before exams and didn’t even know they were panic attacks. Therapy helped me understand my body’s signals and not judge myself.” — Maya, India

“I thought therapy was for weak people. But when I hit my lowest point, I realized even strong people need help. Therapy helped me reconnect with my inner strength.” — Zain, Pakistan

“As a queer South Asian, I always felt like I had to hide. My therapist helped me come out to myself first—and that was life-changing.” — Ravi, Sri Lanka

Final Thoughts: Healing Is for You, Too

If you’ve made it this far in the blog, shows you’re already doing the work of self-reflection and growth.

Therapy isn’t about fixing something “broken.” It’s about nurturing something precious—you.

As South Asians, we come from a lineage of resilience. But resilience doesn’t mean you do it alone. You deserve support, peace, and healing—just as much as anyone else.