How do I know if therapy is actually 'working'?

Deciding to pursue psychotherapy is a significant step and takes time to bear fruit. It's natural to find yourself questioning the effectiveness of your therapy sessions. "How do I know if therapy is working?" is a common concern that can lead to anxiety about whether the time, money and effort invested are yielding the desired results. In this blog post, we will explore several signs that can indicate your psychotherapy is making an impact, drawing insights from reputable sources.

How do I know if the therapy is working?

1. You Feel Better in Your Daily Life

One of the most straightforward indicators that therapy is working is if you notice a general improvement in your mood and daily functioning. This doesn’t mean feeling euphoric; it can simply manifest as feeling more manageable or less burdened by emotional pain. For instance, you may find joy in activities that once felt dull or begin to appreciate the beauty around you. 

Key Indicator:

- Are you experiencing a noticeable shift in your overall mood and engagement with life?

2. You Are Developing Greater Self-Awareness

Therapy often helps individuals uncover blind spots in their thoughts and behaviours. If you start recognising patterns in your life that previously went unnoticed, this is a sign of progress. Self-awareness enables you to make informed choices rather than reacting out of habit. 

Key Indicator:

- Are you identifying and understanding your emotional triggers and responses more clearly than before?

3. You Notice Behavioural Changes

As therapy progresses, you may recognise changes in your behaviours. This could include adopting healthier coping mechanisms or making choices that align better with your values. For instance, you might find yourself setting boundaries or communicating more effectively in relationships. 

Key Indicator:

- Are you taking positive actions that reflect the insights gained during therapy?

4. Your Relationships Are Improving

Good therapy often leads to improved relationships. As you learn to communicate better and understand your own needs, you may notice that your interactions with friends, family, and partners become more fulfilling. 

Key Indicator:

- Are your relationships characterised by increased understanding, empathy, and connection?

5. You Feel Supported by Your Therapist

Feeling a sense of support from your therapist is crucial for therapeutic progress. If you find that you can trust your therapist and feel safe discussing difficult topics, it’s a strong sign that therapy is working. A therapeutic relationship built on trust can foster deeper exploration and healing.

Key Indicator:

- Do you feel safe and supported in discussing your thoughts and feelings with your therapist?

6. You're Making Small Changes

Therapy is a process, and change often comes gradually. You may start to notice small shifts in how you think or behave. For example, you might find that you are less reactive in stressful situations or that your perspective on problems is shifting.

Key Indicator:

- Are you able to appreciate and acknowledge the small changes you’re making in your thoughts and behaviours?

7. Increased Hopefulness

A vital sign of progress in therapy is a growing sense of hope. If you begin to feel more optimistic about the future and your ability to achieve your goals, it shows that therapy is fostering positive growth. This sense of hope is essential for motivating you to continue working towards your objectives.

Key Indicator:

- Do you feel more hopeful about your future and your ability to create meaningful change in your life?

Conclusion

Understanding whether psychotherapy is effective for you involves a combination of self-reflection and awareness of your emotional and behavioural changes. Recognising these signs can help reinforce your commitment to the therapeutic process. If you're starting to observe any of these indicators, it’s likely that your psychotherapy sessions are making a positive impact. But remember, improvement can take time, so be patient with yourself and don't hesitate to discuss any concerns about your progress with your therapist, as they can provide additional support and clarity.