Caring for your mind is not a sign of weakness. It is the bravest thing you can do.
We live in a culture that prizes productivity, resilience and “toughing it out”. But mental health deserves the same attention we give our bodies — and we do not need to be in crisis to ask for support.
1 in 5
Portuguese people have a diagnosed mental disorder
73%
of those who saw a psychologist were satisfied with the results — higher than with a GP (49%)
40%
reduction in annual medical costs for people who received psychological support, compared with those who did not
Sources: OPP / Portuguese Psychologists Order, 2023; Multicare, 2024; Chiles et al., meta-analysis, 1999
What is mental health, really?
The World Health Organization defines mental health as a state of wellbeing in which each person can realise their potential, cope with the normal stresses of life, work productively, and contribute to their community. In other words — mental health is not merely the absence of illness. It is quality of life.
In Portugal, the numbers are clear: around 20% of the population has a diagnosed mental disorder, and 50% have had or will have one in their lifetime. Mental disorders account for 11.8% of the country’s total disease burden — more than cancer. This is not a niche topic. It is a public health issue.
Source: Multicare / WHO, 2024
What actually happens in a session?
The first session
The first appointment is usually an assessment and a chance to get to know each other. The professional will want to understand what brought you in, your story and how you feel. There are no right or wrong answers. You do not need to arrive “prepared”. You can show up exactly as you are.
The therapeutic process
Therapy is not just venting — though it can be that too. It is a structured process with goals, techniques and a thread you define together. Over time, the professional helps you see patterns you missed, build tools that stay with you, and make changes that last.
The right pace for you
There is no single ideal frequency. Many people start with weekly sessions and space them out as they progress. The pace is agreed together, based on your goals and availability. Even one session a month can make a difference — the important thing is to start.
Psychologist, psychotherapist or psychiatrist?
One of the biggest questions for people seeking help is who to turn to. The answer depends on what you are going through — and the three professions complement each other more than they exclude one another.
Clinical psychologist
Trained in Psychology and works in assessment, diagnosis and intervention in mental health. Uses conversation, self-knowledge tools and therapeutic techniques to help you understand and change patterns of thought and behaviour. Does not prescribe medication. In most situations — anxiety, burnout, grief, relationship difficulties, personal growth — this is often the right first choice.
Psychotherapist
A psychologist (or, in some cases, a physician) with advanced training in a therapeutic approach — such as Cognitive Behavioural Therapy (CBT), Schema Therapy, EMDR, or humanistic approaches. Psychotherapy goes deeper than general psychological support: it works on personality structures, trauma, relational patterns and deep-seated ways of seeing the world. For more complex or long-standing issues, a psychotherapist can make a real difference.
Psychiatrist
A doctor specialising in mental health. The key difference: they can prescribe medication. They are especially relevant when there is a biological component that needs assessment — severe anxiety or depression, severe sleep disorders, suspected ADHD or autism spectrum conditions. In practice, psychologists and psychiatrists often work together for more complete care.
You do not need to be struggling to ask for help.
A persistent myth is that therapy is only for people in crisis — that it only makes sense when you “can’t take it anymore”. Yet the best athletes have coaches. The best leaders have mentors. Anyone can benefit from a space for reflection, support and growth. Preventive therapy is increasingly recognised as one of the most effective tools for long-term wellbeing.
Psychological support can help when: you want to understand yourself and what drives you better; you are going through a life transition (work, relationship, moving city); something feels off even if you cannot name it; you want to improve your relationships or communication; or you simply want a safe, confidential space to think.
What actually happens in a session?
The first session
The first appointment is usually an assessment and a chance to get to know each other. The professional will want to understand what brought you in, your story and how you feel. There are no right or wrong answers. You do not need to arrive “prepared”. You can show up exactly as you are.
The therapeutic process
Therapy is not just venting — though it can be that too. It is a structured process with goals, techniques and a thread you define together. Over time, the professional helps you see patterns you missed, build tools that stay with you, and make changes that last.
The right pace for you
There is no single ideal frequency. Many people start with weekly sessions and space them out as they progress. The pace is agreed together, based on your goals and availability. Even one session a month can make a difference — the important thing is to start.
Frequently asked questions
Ready to take the first step?
You do not need to know exactly what you want. You only need to start.
The content on this page is for information only and does not replace clinical advice or diagnosis by a healthcare professional. In an emergency, call 112 or SNS24 (808 24 24 24).