How Do I Know if Therapy Is Working?
If you’ve ever sat in therapy and wondered, “Is this even helping?”, you’re not alone. Progress in therapy isn’t always a straight line, and it doesn’t look the same for everyone. Some weeks you might feel like you’re making huge breakthroughs, other weeks might feel slower or even frustrating. So how do you know if therapy is actually working for you?
Let’s break it down.
1. Set Clear Goals and Expectations
Therapy works best when you know what you’re working toward. In your early sessions, talk with your therapist about your goals: What do you hope will feel different in your life? Is it less anxiety in social situations? Better communication in your relationships? Feeling more confident in setting boundaries?
Clear goals give you a way to track progress over time. They also help you and your therapist stay on the same page, so you’re not just meeting each week without a sense of direction.
2. Expect Different Types of Sessions
Therapy isn’t one-size-fits-all from week to week. You’ll likely have a mix of these session types:
Lightbulb Moments – These are the “Ohhh, that makes sense now” sessions. You connect the dots between past experiences and current patterns, and it feels like a weight has lifted.
Vent Sessions – Sometimes you just need to unload the stress, anger, or sadness you’ve been carrying. It might not feel like “work,” but processing in a safe space is still progress.
The “Is This Helping?” Sessions – We all have these. You might leave feeling unsure or even frustrated. If you’re having a lot of these moments, that’s a sign to bring it up with your therapist.
3. Talk About the “Is This Helping?” Question
If doubt creeps in often, don’t keep it to yourself. A good therapist will welcome that conversation and help you explore what’s feeling stuck. Maybe your goals need adjusting, or maybe the approach needs to shift. Sometimes, that check-in is what gets therapy moving forward again.
Signs Therapy Is Working (Even If It’s Subtle)
You notice changes in how you react to stress.
You’re more aware of your feelings and needs.
You’re making choices that feel more aligned with your values.
People close to you notice changes (even before you do).
Therapy isn’t a magic wand, and progress doesn’t mean you feel amazing after every session. But if you’re moving toward your goals, feeling more self-aware, and your life is shifting in ways that matter to you — it’s working. And if you’re not sure? That’s exactly the kind of conversation therapy is meant for.
Therapy doesn’t have to feel like guesswork. If you’re ready for a space where you can be honest, explore what’s on your mind, and figure things out at your own pace, let’s connect.
Virtual sessions are available in Ohio, Illinois, New York, Kentucky, South Carolina, and Florida.
**The content on this blog is for informational and educational purposes only and is not a substitute for professional therapy, counseling, or medical advice. While I strive to provide valuable insights and resources, the information shared here should not be used as a stand-alone solution for mental health concerns or personal challenges.
If you are experiencing significant emotional distress or mental health issues, please seek the guidance of a licensed therapist or healthcare professional. If you are in crisis, please contact emergency services or a crisis hotline in your area.
Your well-being matters, and professional support can make a meaningful difference.**
Element Counseling offers specialized support for the following:
