What Progress Really Looks Like in Therapy (And What It Doesn’t)

Therapy can be liberating, validating, and healing. But, when the process takes time, it can also cause frustrations. So how do you know if you’re really making progress in therapy?

Signs of Progress

Healing looks different for everyone but, some general signs to look for are:

• Increased self-awareness. You’re becoming more aware of the thoughts and feelings behind your behaviours and reactions. You’ve learned what situations are difficult for you, and the reason behind it. 
• Deeper emotional understanding. The safety of a therapeutic relationship allows you to explore emotions beyond anger, sadness, and happiness. You better understand more complex feelings such as jealousy, grief, excitement, and joy.
• Better coping skills. Healthier coping methods have become a bit easier and more natural to employ. 
• Improved relationships. The skills you work on therapy, such as communication, self-esteem and understanding past traumas often extend to bettering current relationships. 
• More honesty. Being honest with yourself, your therapist, and others is a sign of self-acceptance and willingness to change. 

How Quickly Does This Happen?

Pressuring yourself with a timeline adds unnecessary stress to your process. There are many complex factors that tie into therapy, which take time to unwind. Every individual has a different background, story and reason to be in counselling, so comparing yourself to others is bound to be ineffective.

Remember that progress, however you choose to measure it, naturally contains setbacks and plateaus. There will be times where you feel you’ve made little advancement, or have even moved backwards. This is completely normal and part of healing. 

When It’s Time For a Change

If you’ve been in therapy for months and have not seen any results, including subtle ones, it may be time to discuss your treatment plan. Some signs of stagnation include: 

• You and your counsellor have not set out clear goals you are working on. The first few sessions may be dedicated to figuring out priorities, and understanding your background. However, if there’s still no defined treatment plan or objectives, this is something to discuss with your therapist. 
• You vent during sessions, but don’t receive any coping mechanisms or advice in return. Some sessions can absolutely just focus on getting some stress off your chest. But if there’s never any feedback or insights, this may indicate a problem.
• You find yourself holding back due to feeling judged or invalidated. A safe space is crucial to fully opening up. If this is not provided, it’s difficult to get to the root of problems. 

For more information about the types of therapy we provide, and what that may look like for you, book a free consultation here.