Is Therapy Working? Measure Progress in Therapy with these 5 Key Signs
Rebecca Sidoti, LCSW
VR Therapist
OCD & Anxiety Expert
Kristin Justice, LAC
Grief & Loss
Women’s Mental Health
Stress & Adjustments
Caroline Goodhines
Maria Rice
Denise Spivey
Therapy can be a game-changer when it comes to personal growth and emotional healing. But, often clients wonder how to actually tell if they’re making progress in therapyl? Unlike taking medication, where you might feel immediate changes, therapy tends to operate on a more subtle, long-term level. So, if you’re questioning whether you’re making progress in therapy or just venting your frustrations, you’re not alone. In fact, it’s one of the most common concerns people have about therapy.
Why Progress in Therapy Can Feel Elusive
Therapy doesn’t follow a linear path—there’s no “instant fix” or one-size-fits-all solution. Many people go through therapy hoping for quick relief, only to feel unsure when they don’t see immediate results. But here’s the thing: progress in therapy addresses deeper, long-standing issues, and that takes time. Just because you don’t leave every session feeling like you’ve had a life-changing epiphany doesn’t mean it’s not working. Progress in therapy is gradual.
1. You Notice Reduced Symptoms Over Time
One of the more obvious signs that therapy is working is when you start to notice a reduction in the symptoms that brought you to therapy in the first place. Whether it’s anxiety, depression, or trauma, you may begin to feel a shift, even if it’s gradual. For example:
- Anxiety: Are you feeling less triggered by situations that once gave you intense anxiety?
- Depression: Maybe you’re having fewer depressive episodes, or they don’t feel as overwhelming as they used to.
- Sleep Issues: Are you sleeping better or finding it easier to relax before bed?
Therapists often use tools like symptom trackers or assessments (such as the PHQ-9 for depression) to help monitor progress. You can also track your symptoms on your own—just jot down how you’re feeling each day on a scale of 1 to 10 to see if there’s any improvement. Keep in mind, the path to healing isn’t a straight line, so focus on long-term trends rather than day-to-day fluctuations.
2. You’re Making Noticeable Behavioral Changes
Therapy not only helps you gain insight into your challenges, but helps you change behaviors that no longer serve you. Behavioral shifts—no matter how small—are often a sign that therapy is having a lasting impact. For instance:
- If you’re battling depression, you might find yourself more motivated to complete daily tasks like cooking, showering, or going for a walk.
- With anxiety or OCD, maybe you’re reducing unhealthy coping mechanisms, like avoidance or compulsive behaviors.
- In cases of substance abuse or eating disorders, you may be cutting back on harmful behaviors like binge-eating or excessive drinking.
- Even seemingly minor changes, like getting out of bed when it feels impossible or finally tackling that project you’ve been putting off, are victories worth celebrating.
Progress might feel slow, but these behavioral shifts signal that your hard work in therapy is paying off.
3. You’re Becoming More Self-Aware
One of the most profound benefits of therapy is the increase in self-awareness. Often, therapy helps you recognize patterns in your thoughts, feelings, and behaviors that you may not have noticed before. This deeper understanding is crucial because it equips you with the tools to manage challenges more effectively in the future. You might find yourself:
Identifying triggers for your anxiety or depression that you didn’t realize before.
Recognizing patterns in your relationships that may be contributing to conflict or stress.
Becoming more aware of your emotional responses and how they influence your actions.
Self-awareness is a key marker of progress because it empowers you to make conscious decisions, rather than reacting impulsively to emotions or stressors. The more insight you gain into yourself, the better equipped you are to manage life’s ups and downs.
4. Your Relationships Are Improving
Whether you entered therapy to work on relationship issues or not, improved relationships are often a byproduct of personal growth. As you become more self-aware and emotionally grounded, you might notice that your relationships with others begin to improve. Here’s how:
- Healthier Communication: You may find that you’re better able to express your needs and feelings without bottling them up or exploding in frustration.
- Boundary Setting: Therapy often helps people establish healthier boundaries with friends, family, and coworkers, which can lead to less stress and more balanced relationships.
- Less Reactivity: If you’re less reactive in arguments or stressful situations, that’s a major sign of progress. Instead of flying off the handle or shutting down, you might find yourself able to stay calm and navigate conflict more effectively.
Improving relationships can be a powerful indicator that therapy is working because our relationships often mirror our internal states. As you grow emotionally, it naturally reflects in how you interact with others.
5. You Feel More Resilient in the Face of Challenges
One of the long-term goals of therapy is to help you build emotional resilience—the ability to bounce back from setbacks and stress. Over time, therapy should equip you with tools and strategies to better cope with life’s challenges. If you find that you’re handling tough situations with more grace and less overwhelm, that’s a sign therapy is working. Some examples of increased resilience include:
- Handling stress more effectively without turning to unhealthy coping mechanisms like drinking or withdrawing from social situations.
- Dealing with uncertainty without feeling paralyzed by fear or anxiety.
- Managing emotions in a healthy way, even when life throws you a curveball.
Feeling more resilient means you’re better prepared to face life’s inevitable ups and downs, which is a huge victory in your mental health journey.
What If Therapy Progress Feels Stalled?
It’s completely normal to hit a plateau in therapy where progress feels elusive. This doesn’t mean therapy isn’t working—it might just mean you’re in the “processing” phase, where your brain is working through deeper issues that take time to surface. If you’re feeling stuck:
- Talk to your therapist about it. They can help you identify where you are in the process and adjust your goals or treatment plan if necessary.
- Revisit your goals: Are the same goals still relevant, or have you discovered new ones along the way?
Remember, therapy is a journey, and it doesn’t always move at a consistent pace. Some weeks will feel like major breakthroughs, while others may feel stagnant. That’s all part of the process.
The “Feeling Worse Before Feeling Better” Phenomenon
Interestingly, one of the paradoxes of therapy is that sometimes it can feel like you’re getting worse before you get better. This is actually a common part of the process, especially if you’re digging into past traumas or confronting painful emotions. It’s often referred to as the “dip before the rise.” When you start working through buried feelings, it can stir up discomfort before it leads to healing.
If you ever feel worse after a session, don’t be afraid to bring it up with your therapist. They can help you make sense of why these emotions are surfacing and offer coping strategies for managing the discomfort.
Setting Clear Goals with Your Therapist
One way to ensure you’re staying on track is by setting clear, actionable goals with your therapist. At the start of therapy, work with your therapist to define what success looks like for you. Regularly revisiting and adjusting these goals helps keep both you and your therapist aligned on your progress.
Final Thoughts on: Is Therapy Working?
Therapy is an ongoing journey of self-discovery, healing, and growth. Progress may not always be obvious or feel linear, but by recognizing the subtle signs—like reduced symptoms, behavioral shifts, increased self-awareness, improved relationships, and greater resilience—you’ll start to see how therapy is benefiting you over time.
It’s important to keep the lines of communication open with your therapist, especially if you’re ever unsure about your progress. Remember, therapy isn’t about “curing” your problems but equipping you with the tools to handle life’s challenges more effectively.
Stick with it, be patient, and trust the process. Real growth takes time—but when it happens, it’s absolutely worth it.
Ready to Start Therapy?
Frequently Asked Questions
About Online Therapy at Mind by Design Counseling
Where are you located? I need a therapist near me
We are fully online, which means that your therapy sessions will be help via video call on our HIPAA compliant Platform. Anyone in New Jersey can access our therapy services
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page shares a small blurb about Why We Left Insurance Panels
What are out-of-network benefits?
When using OON benefits, patients typically pay the full cost of the treatment upfront and then file a claim with their insurance company for reimbursement. The amount of reimbursement can vary depending on the plan, but it can sometimes be as high as 90%. Call your insurance to see if you have OON benefits or click here to call us and we can check for you!
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that teletherapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether teletherapy is working for you.
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
Feeling comfortable talking to your therapist
Your therapist respects boundaries
You’re moving towards your goals
You feel listened to
You’re doing better in life
Your self-esteem is getting better
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
