How to Know if Therapy is Working

How to Know if Therapy is Actually Working

7 signs your counseling process is helping — even if progress feels slow

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When you are in therapy, it is common to feel uncertain about the process, including whether actual progress is being made. Many people believe that there will be immediate solutions and relief, but good therapy does not look this way. Meaningful change comes in gradual phases of growth that can sometimes look like set backs. In general, progress in therapy can be seen if we know the subtle ways its showing up. Read along to learn to understand the small shifts to notice. 

 

1. You’re Becoming More Aware of Your Patterns

One of the easiest signs that therapy is working is that you notice the early emotional and physical signs of being triggered. You have become more insightful around the “why” behind your actions. This emotional awareness is now a part of your inner dialogue. 

2. You Recover Faster After Difficult Moments

Those negative emotions that we go through – Anxiety, Sadness, Anger, Stress, etc; They still happen. The healing is being seen in the shorter spirals of those emotions. You are now able to experience the emotional pains, but your recovery time is swifter. A mentality of emotional resilience is in place, and this mentality is stronger than emotional perfection. 

3. Your Relationships Begin to Shift

How you show up in your relationships is another tell-tell sign that therapy is working. People report that they are able to say “no” more easily and set healthier boundaries as they progress in their therapy journey. Sharing needs and wants come easier and more honestly as you improve your emotional wellness. Furthermore, not feeling responsible for others emotions is allowing you to be more authentic in your commitments and comments.

 

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4. Avoidance Starts Decreasing

As you build skills in managing emotional loads of anxiety or depression, our avoidance cycles start disappearing. Life feels more manageable, in addition to increased confidence in dealing with difficult conversations, attending events, and managing responsibilities. 

5. You’re Reacting Less Automatically

As time goes along in your therapeutic journey, you are noticing less impulsivity in your reactions. This calming space between events in your life and your reactions has lead to more informed and thoughtful reactions. Decisions are more in line with your values, and overall your emotional regulation is in check. You may still feel anger, fear, or sadness — but they no longer control every decision.

6. You Feel More Comfortable Being Honest in Therapy

Are you more real with your therapist now? That’s growth. Trust with your therapist is at an all time high – You know you can say exactly what you’re thinking with greater openness and vulnerability than ever before. This opens the door to addressing harder topics over time. Ultimately therapy is going emotionally deeper and deeper over time. 

7. Your Goals Are Changing

As you settle into addressing issues that initially brought you into therapy, now your goals are transitioning from crisis management to growth in other domains of your life. You are potentially conceptualizing your self worth and valuing that first in all things you do in your life. Your mindset is now on valuing fulfilling relationships, recognizing identity, and fulfilling your purpose.

 

What If Therapy Doesn’t Feel Like It’s Helping?

If you are not feeling change, it’s important to discuss this with your therapist. Sometimes a shift in approach might be just the thing to help you make gains. Another issue of consideration is the importance of therapist fit. Your therapist is like an outfit, what fits well on one person may not fit well on another. It is possible that a different therapist with another personality, therapeutic approach may be needed. 

Another factor may be that the goals that are set out do not fully align with your needs. If this is the case, it is important to discuss this with your therapist. Again, the open conversation with your therapist is important as well as is OK! A good therapist will want to have this discussion with you to help make sure your therapy experience is valuable and oriented to your needs. 

 

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Conclusion

Truthfully, no change or growth in life is linear. Recognizing these small signs of growth will be reassurance in that therapy is working. We also want you to know that small changes are what matter! These are the building blocks for lasting, healthy patterns in your life that will create large shifts. Remember, being stuck could be a part of the process, but it could also be an opportunity for more insight and ultimately change. Talk it over with your therapist. 

If you’re considering therapy or wondering whether your current approach is helping, our team at Miracles Counseling Centers is here to help you find a path forward.