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How to Know If Therapy Is Working

Starting therapy can feel like a big step toward improving your mental health—but once you’ve been going for a while, you may wonder: Is this actually helping? It’s a common and important question. Therapy is not a quick fix, but effective therapy does lead to meaningful shifts over time. So how do you know if you’re making progress in therapy, or if something isn’t working? Here are some clear signs that therapy is working, as well as what to do if you're unsure.

Stages of Improvement in Therapy

-Awareness -Emotional Mastery -Personal Growth and Resilience

  1. You Start to Feel More Awareness

One of the first signs therapy is working is an increase in emotional awareness. You might notice you're identifying your thoughts or feelings more clearly—or catching yourself before reacting automatically. Even if you haven’t “solved” your problems yet, this awareness is a huge step forward.

  1. Feel More in Control of Your emotions and triggers

As you put new skills into practice, you should notice a new sense of competence emerging. As you work toward mastery, you will develop confidence in your new ability to manage emotions. You  should feel less reactive to old triggers.

  1. Symptom Improvement

You will notice an improvement in your mood or a reduction in symptoms (i.e. less panic attacks, less obsessive thoughts, less rumination). You may feel lighter, laugh more, or more relaxed.

  1. Personal Growth and Resilience

Another positive sign is when insights from your therapy sessions start influencing your real-life behavior. Maybe you’re setting boundaries, pausing before reacting, or using tools from session to manage anxiety. Even small changes—like saying “no” more often or practicing deep breathing when overwhelmed—are signs of progress in therapy.

You Might Experience Emotional Ups and Downs Along the Way (and That’s Okay)

It’s a myth that therapy always feels good. Sometimes, working through painful experiences or confronting difficult truths can cause you to feel worse before you feel better. That doesn’t mean therapy is failing—it means you're doing the work. As long as those moments are paired with support, insight, and a sense of movement, you’re likely on the right path. Change isn’t always linear: It often involves progress, setbacks, and revisiting earlier stages, especially according to the Stages of Change model- Every stage matters: Whether you're exploring motivations, acting on goals, or internalizing change, each phase contributes to deeper, sustainable progress. Therapy is dynamic and individualized: These models serve as a map, but real-world journeys vary — your pace, priorities, and experiences are unique. Therapist alignment is key: Ideally, your therapist tailors interventions to your current stage—like using motivational techniques during contemplation or behavioral tools during action—to support movement forward

What If You’re Not Sure It’s Helping?

It’s okay to have doubts—especially early on. If you’ve been attending regular therapy sessions for a while and haven’t noticed any positive changes, it’s worth discussing with your therapist. Open conversations about what's working and what isn't are part of the process. In some cases, it might mean trying a different type of therapy, a new therapist, or even exploring online therapy if your current setup doesn’t feel accessible or supportive. A good therapist will be open to this conversation and help guide your next step.

Progress Tracking & Formal Measures

  • Journaling or mood‑rating (e.g. using 0–10 scales) allows you to look back and see how you’ve shifted over time
  • Using tools like goal reviews, self-assessment scales, or psychometric questionnaires can provide objective markers of progress
  • Systems like the Outcome Rating Scale (ORS) and Session Rating Scale (SRS), used in Feedback-Informed Treatment (FIT), have been shown to enhance outcomes and reduce deterioration by tracking client wellbeing and therapeutic alliance at each session

Therapy That Meets You Where You Are

At Silver Lake Psychology, we believe therapy should meet you where you are—whether you're just beginning to start therapy or evaluating your progress in therapy after several months. We offer both in-person and online therapy to make support more accessible. Our licensed professionals are trained in a variety of types of therapy, including cognitive behavioral therapy (CBT), trauma-informed care, and mindfulness-based approaches. If your current therapy isn’t working, we can help you find a good fit so you get the support you deserve.

Final Thoughts

Therapy is a journey—and like any journey, the path won’t always be linear. But if you’re growing in self-awareness, applying new skills, and feeling safe in your therapeutic relationship, you’re on the right track. If you’re ready to begin or revisit therapy, Silver Lake Psychology is here to help. With locations across California and flexible online therapy options, we make it easy to find care that fits your life. Visit silverlakepsychology.com to get started today and take the next step in your mental health journey. Unhappy woman on a vacation staring into the distance