This seems to be a good resource for working out if you need therapy or not.
It talks about:
\- Frequency
\- Extent
\- Duration
\- Intensity
And how if you have a problem, you can consider these aspects as a way to work out if you should go to therapy or not.
https://www.healthtechtom.com/thoughts/how-do-i-know-if-i-need-therapy-fedi