How do I know if therapy is working?

Therapy: Are You Making Progress?

Ever feel like you’re spinning your wheels in therapy? You’re not alone. Many people wonder if all that time and effort is actually making a difference. But how can you tell? Let’s break it down.

What Does Progress Look Like?

Progress in therapy isn’t always obvious. It’s not like recovering from the flu where you can track your symptoms disappearing day by day. Therapy is about making gradual, lasting changes in your thoughts, feelings, and behaviors.

A good analogy is learning a new language. At first, you struggle to put sentences together. But with practice, it starts clicking into place. One day, you realize you’re holding entire conversations without constantly translating in your head. That’s progress!

Signs Therapy is Working

Here are some signs that your hard work is paying off:

• You’re gaining self-awareness. You understand your patterns, triggers, and motivations better.
• You’re developing new coping skills. You have tools to manage difficult emotions and situations.
• Your relationships are improving. You communicate better and have more fulfilling connections.
• You feel more self-acceptance. You’re kinder and more compassionate towards yourself.
• You’re making concrete changes. You’re following through on goals and dropping unhealthy habits.

3 Surprising Insights

• Progress isn’t linear - there will be ups and downs. That’s normal!
• Feeling worse before better is common as you process difficult emotions.
• Your therapist’s role is to guide you, not “fix” you. The work happens between sessions.

Tracking Your Journey

To gauge your progress:

• Take note of any shifts, even small ones
• Review goals periodically with your therapist
• Use a mood/symptom tracker app
• Ask loved ones if they notice changes

Be patient and trust the process. Real growth takes time.

Learn More

• Therapy Techniques: From CBT to EMDR, explore different therapeutic approaches.
• Self-Care Strategies: Healthy habits to support your mental health journey.
• Mindfulness Meditation: This ancient practice can enhance therapy’s benefits.