Why go through the trouble of finding a professional when I can just talk to a friend that I already trust and know? Talking to a friend may seem just as good or maybe even better than talking to a therapist at times. It can be hard and uncomfortable to open up to a stranger. How do I know I can trust this person? What if I don’t know what to say? What if they judge me or worse, make me feel stupid?

If you are weighing whether to speak to a therapist or a friend, here are 5 reasons therapy may offer something uniquely helpful:

1. Therapists receive specialized training to support mental health

A good friend may know what to say and how to help but sometimes, friends can be just as uncertain as we are. Unlike friends, therapists receive formal training to understand and support the emotional challenges people experience. This can ease some worry about burdening another person with your problems. Another common concern about starting therapy is not knowing what to say or how to explain your struggles. A therapist’s training can help you process your feelings and put your experiences into words. Therapists are also trained to gently challenge you when necessary, helping you to see how you might be contributing to problematic patterns, and they can do this in a way that feels respectful and supportive.

2. Therapists can provide a safe space to work through uncomfortable feelings and topics

Oftentimes, if we know what to expect from a situation, we can feel better about going into it. Friends can be attentive, kind, and supportive, but sometimes they have bad days too. Therapists are also human, but during your session, their focus is on you. Therapists are trained to listen, be objective, and supportive to you. This can make uncomfortable conversations seem a little more predictable and therefore safer to broach.

3. Therapists can offer an unbiased perspective

Friends can have a personal investment in our lives. They care about us and may feel heavily impacted by our emotions. They may also be affected by our decisions around certain issues. This can lead to a range of responses. A friend may feel strongly about our actions and judge us because they care and want the best for us. Or they may try to sway us to make one decision over another because of how it may affect them even if it isn’t in our best interest. Talking to a therapist can remove this risk from your attempts to receive help. You have the power to make your own choices and more boundaries exist between your life and your therapist’s.

4. Therapists are not allowed to share your information with others

Therapists have an ethical and legal obligation to maintain confidentiality. This means that they cannot share your information with others unless there is a serious threat to your safety or the safety of others. This includes information you share during your sessions and even the fact that you are working with them.

5. You may feel more comfortable being your true self

Because our lives are intertwined with our friends, we can sometimes shy away from being fully honest about our emotions and challenges. We may not want to feel judged by people we are close to and interact with on a more regular basis. Even though it can still be hard to be honest with a therapist, therapists are not a part of our daily lives. This can make it easier to open up to them. Because therapists must maintain your privacy and confidentiality, you may also feel more comfortable taking risks. This can include exploring new ideas, avoided emotions, or even different versions of yourself.

To be clear, talking to a friend can be incredibly helpful and sometimes, it’s exactly what you need. In addition to the aforementioned points, it’s worth considering what kind of support you’re looking for. If you’re dealing with a one-time issue or just need a listening ear, a good friend may be enough. But if patterns keep repeating, or if you’re dealing with something ongoing or intense, working with a therapist can offer deeper, more consistent support.