How Do You Know if Therapy is Working?

You've made the decision to start therapy. You've searched and searched for a therapist who is a fit. You've been going to sessions, working on healing, doing all the things. You might wonder if all this work is, well, working. So, here are some ways that could indicate that therapy is working!

1. You notice more awareness

   
   

Often, one of the first shifts when people start going to therapy is an increase in awareness. You might notice triggers more, or start to notice your feelings, or how your current struggles might be related to past experiences. Awareness is often the foundation for change.

2. You're responding differently

   
   

Part of becoming more aware is responding differently. When you become aware of a trigger, you can slowly start to implement skills to cope with the trigger. Maybe it's repeating a mantra, sensory grounding, deep breaths, or pausing before responding. These might seem small, but add up to big changes. If you can pause before yelling at your kids, for example, over time that creates a more regulated household.

3. You think different thoughts

Changes in the way you think are subtle (as are most of these!) but over time, you may start to realize that you are thinking different thoughts. Situations that previously felt hopeless feel different. You might be less likely to judge yourself (or others). You may consider trying something you previously wouldn't have.

4. Your physical health improves

Stress, anxiety, depression, trauma, and other mental health issues have an impact on your physical health. As your mental health improves, your physical health may start to improve as well. This can look like getting more sleep, drinking more water, eating more nutrient-rich foods, exercise, seeing doctors regularly, etc.

5. You're hitting your therapy goals

People enter therapy often with a desired goal or outcome in mind - even if it's hard to specify. If you came to therapy for fear of snakes, and last week you were able to touch a snake? That's progress. If you came to therapy for marital difficulties and you and your partner are starting to communicate better, that shows you are putting in the hard work!

6. Other people notice

It's not uncommon for other people to notice and comment on differences you're implementing - maybe you seem happier, more connected, and your friend notices. That is often a sign that therapy is working!

Maybe you've noticed, but therapy isn't magic. You are the secret sauce! You put in the work, keep showing up, even when you don't want to, you are the one doing the work. If you are not seeing progress, it's totally okay to discuss that with your therapist. Your therapist should be a safe space to say "hey, I don't feel like I'm making progress." Your therapist should be able to point out their perspective on progress you've made, or be open to trying something different.

So there we go! What are some ways you can tell you've made progress in therapy?