How do We Know Therapy Is Working: Guide on How to Recognize Progress

Therapy is often described as a journey—a path that can be winding, sometimes steep or difficult, and at other times smooth and easy. When embarking on this journey, one of the most common questions people ask is: "How do I know if therapy is working?" Progress in therapy doesn’t always come in dramatic breakthroughs or sudden moments of clarity. More often, it unfolds slowly, through subtle shifts in thoughts, emotions, and behaviors. Recognizing these signs can be empowering, helping you stay motivated and engaged in your healing process. In this blog we will highlight major points to keep in mind when asking oneself if therapy is working.

 Recognize Changes in Our Thoughts

One of the earliest signs that therapy is working is a shift in the way you think about yourself, your experiences, or your challenges. You may notice:

·      Increased Self-Awareness: You catch yourself recognizing patterns in your thoughts or behaviors—sometimes even in the moment. You might say, "I notice I’m getting anxious right now," rather than just feeling overwhelmed by emotion. Having that awareness can be starting point of better managing anxiety or depression. More on common triggers for anxiety.

·      Changing Unhelpful Self-Talk: The way you talk to yourself becomes less harsh or critical. Unhelpful self-talk can change to a more compassionate and balanced inner voice. Therapy can help one be more aware of this inner voice and how it affects one’s mood.

·      New Perspectives: Problems that once felt insurmountable seem more manageable. You see alternative ways to approach situations and are more open to new solutions. Therapy can help with increasing your ability to problem solve as self-esteem improves one can be more confident in managing challenges.

Notice Emotional Changes: Feeling and Processing Differently

Therapy isn’t about erasing all difficult emotions but rather learning to experience and manage them in healthier ways. Signs of progress include:

·      Improved Emotional Regulation: You’re able to manage strong emotions—anger, sadness, anxiety, disappointment—without feeling out of control or resorting to old, unhelpful coping mechanisms. More on coping skills for anxiety

·      Allowing Yourself to Feel: You notice you are more accepting of your emotions, letting yourself feel sad or anxious without judgment or avoidance. Therapy in often one of the best places to practice “feeling feelings” that are uncomfortable.

·      Reduced Emotional Distress: Upsetting situations still happen, but their impact feels less intense or shorter-lived.

Behavioral Changes: Acting on What You Learn

Therapy is effective when insights gained translate into actions in your daily life. This might look like:

·      Improved Communication: You find yourself expressing needs, setting boundaries, or having difficult conversations more effectively.

·      Breaking Old Patterns: You notice you’re no longer repeating the same self-defeating behaviors or, if you do, you catch yourself more quickly and course correct.

·      Taking Action: Tasks or conversations that once felt overwhelming are now manageable. You’re more willing to try new things or take risks for your well-being.

The Strengthening of Relationships

Personal growth in therapy often radiates outward, positively impacting your relationships. You might observe:

·      Healthier Boundaries: You’re more comfortable saying “no” or asserting your needs, and you respect the boundaries of others.

·      Deeper Connections: Relationships feel more authentic and supportive. You may feel less isolated or misunderstood.

·      Less Conflict: Arguments or misunderstandings decrease as communication skills improve, and emotional reactivity lessens.

 Increased Coping Skills and Resilience

Over time, therapy equips you with tools to handle life’s challenges more effectively. Signs of strengthening resilience include:

·      Utilizing Coping Strategies: You find yourself using techniques learned in therapy—mindfulness, journaling, grounding exercises more on grounding here—without needing reminders.

·      Adaptability: When faced with setbacks, you recover more quickly and feel less defeated. More on unlocking resilience.

·      Resourcefulness: You know where to seek support and aren’t afraid to ask for help when needed.

 Experience Greater Self-Compassion

Self-compassion is a cornerstone of emotional health. You’ll know therapy is working when you:

·      Forgive Yourself More Easily: You no longer berate yourself for mistakes but instead treat yourself with the same kindness you’d offer a friend.

·      Feel Worthy of Care: Self-care no longer feels selfish; you recognize its importance in your life and prioritize it. More of self compassion

Setting and Achieving Goals

Therapy often involves setting specific, measurable goals—whether related to mood, relationships, work, or personal growth. Progress is evident when:

·      Goals Feel Attainable: What once seemed impossible now feels within reach, and you’re making steady, realistic progress toward your objectives. It is common for unresolved trauma to get in the way of developing healthy self-worth and in turn the ability to create goals for oneself.

·      Celebrating Wins: You take note of your achievements, big or small, and allow yourself to feel proud. Being able to manage anxiety, depression and heal from trauma can improve one’s ability to celebrate progress and achieving all our goals.

 Checking In with Your Therapist

A good therapist will regularly invite you to reflect on your progress. This collaborative process might include:

·      Reviewing Initial Concerns: Periodically revisiting why you started therapy can highlight how far you’ve come. I often ask clients: What did life look like before you started therapy? As a way to notice the progress and changes they have made in therapy.

·      Seeking Feedback: Sharing openly with your therapist about what feels helpful or not can refine your work together and further your growth.

·      Reviewing measures in session can also be helpful to do with your therapist as a way to track progress one has made

When Progress Feels Slow or Invisible

It’s important to acknowledge that progress isn’t linear. There will be periods when growth feels stagnant or old issues re-emerge. Here’s how to navigate those moments:

·      Reflect on Subtle Changes: Even small shifts are meaningful. Maybe you react with less intensity or recover more quickly than you once did.

·      Ask Trusted Others: Sometimes friends or family notice changes before you do. Their observations can offer perspective on your progress.

·      Resist Comparison: Everyone’s therapeutic journey is different. Avoid comparing your process to others’ or to an imagined ideal.

Therapy is rarely a quick fix. It is a process of discovery, healing, and growth that unfolds over time. The signs of progress are often subtle—sometimes felt more in hindsight than in the moment. Celebrate your victories, no matter how small, and remember that setbacks are a natural part of the journey. Trust the process of therapy, keep communicating with your therapist, and honor the courage it takes to seek help and invest in your well-being. We are here to help in your path towards healing Anxiety and Trauma. Contact us for your free 15-minute consultation (909) 206-4613 we offer virtual and in person therapy info@pattymunoztherapy.com.

 *blog written with the help of copilot AI