Therapy offers some powerful mental health benefits, but it can take time to see results.
Progress is personal and varies from person to person. For example, it might involve increased self-awareness or learning to set boundaries.
If you feel like therapy isn’t working, let your therapist know. It may be time to revisit your goals or try a new treatment approach.
Most people have a specific reason for starting therapy. You might want advice on navigating a major life event, creating personal growth, or managing distressing mental health symptoms. Whatever the reason, it’s understandable to wonder when you’ll see results. You may have even asked your therapist, “What does making progress in therapy feel like?”
When it comes to therapy, it’s hard to predict when you’ll see change and growth. Many people notice improvements within six months [1], but it varies by person. While this can be frustrating, and even impact the way you approach therapy, it’s important to remember that the journey is part of the process.
Therapy wins that might not feel like progress
Therapy can be a powerful tool for anyone who wants to prioritize their mental and emotional health.
During your first therapy session, you’ll meet with your provider to discuss your health history, current challenges, and reasons for seeking support. You might set some short and long-term goals and reflect on what you hope to gain from your time together.
While it makes sense to focus on those original goals, you may also find that you’re growing in ways you weren’t expecting.
Here are some less obvious therapy wins:
1. You’re more comfortable with your provider
The client-therapist relationship is an important part of the therapeutic process [2]. As you begin to build trust with your therapist, you may feel more comfortable opening up and discussing sensitive topics.
2. You feel lighter
For many people, therapy is a chance to process their emotions and validate their experiences. After a few sessions with your therapist, you may notice that your conversations help you feel a little happier or lighter.
3. You sometimes feel worse after therapy sessions
Therapy can bring up a range of intense emotions, including some that are painful and distressing. This may feel like a step backward, but it’s actually a sign that you’re putting in the emotional work needed to heal and move forward.
4. You’re doing the work
Therapy is a commitment to yourself. When you continue to show up and participate in sessions, you’re showing yourself that you’re willing to create lasting change. You may not have achieved your goals yet, but you’re putting in the necessary work to do so.
5. You're more self-aware
Self-awareness is a key component of therapy approaches like cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT). As you continue working with your therapist, you may become more aware of the way your thoughts, feelings, and behaviors impact your overall well-being.
Signs you’re making progress in therapy
Starting therapy is a commitment. You’re investing your time, energy, and money — and you want to know it’s paying off. While you may be hoping for a major “a-ha moment,” it’s also important to recognize steady growth and celebrate small wins [3] along the way.
Here are some signs you’re making progress in therapy:
1. Your symptoms are improving
If you've noticed any symptom improvement, there's a good chance you’re making progress in therapy. As you continue working with your provider, you may notice that your symptoms are less intense or that episodes don't last as long as they used to.
2. You’re using your new skills
Therapy provides people with the tools to improve their daily functioning. You might learn how to manage big emotions or focus on the present moment. When you notice yourself applying these skills outside of therapy, you know that you’re making progress.
3. You’re setting clear boundaries
Boundaries are an opportunity to define how you want to be treated by others. Learning to identify and communicate your needs can help you strengthen your relationships and live a life that feels right to you.
4. You’re more present
Therapy can help you become more grounded and present in your everyday experiences. While it may not feel like a big deal, learning to practice mindfulness is key to coping with a wide range of challenges and concerns.
Why it might feel like you’re stuck
Multiple factors can influence treatment success, including the type of therapy, intensity of your symptoms, and how willing you are to commit to the process.
If you feel like therapy isn’t helping you, it’s worth considering the following:
Are you working with the right provider? Your relationship with your therapist can have a huge impact on your experience. If your therapist doesn’t have the right expertise or cultural understanding, you may find that it limits your progress.
Are you open to change? Therapy requires a willingness to learn and grow. If you’re not ready to challenge your current way of thinking, you’re less likely to see meaningful results.
Do you need to change your goals or approach? It's important for your treatment to align with your preferences and goals. If you feel like you're not making progress, consider adjusting your therapy goals or trying a new type of therapy.
Ways to check your progress in healing
Part of being in therapy is recognizing what’s working and what’s not. If you’re unsure if you’re making progress, look for ways to monitor your growth on a regular basis.
One example is keeping a journal. Try responding to daily writing prompts, like:
“What emotions did I feel today?”
“What challenges did I face?”
“What’s one thing I did well?”
It can be even simpler, such as rating your daily mood on a scale of 1–10.
You can also consult your provider about your progress [4]. While asking for feedback may feel uncomfortable, remember that you’re both focused on helping you reach your goals.
You might say something like, “I’m not sure I’m making much progress lately. Can we talk about it?” or, “Can you share any improvements or growth you’ve noticed during our time together?” This conversation can also be an opportunity to schedule more regular check-ins moving forward.
If you determine that you’re feeling stuck and not making the progress you’d hoped for, you have several options for how to move forward. You could revisit your mental health goals or ask your provider about trying a new treatment approach. In some cases, you may even decide that it’s time to find a new therapist or take a break from therapy altogether.
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A shift I listen for is when people move from speaking in absolutes to speaking with more nuance. Instead of, ‘This always happens’ or ‘I’m just like this,’ they start saying, ‘I notice this comes up in certain situations.’ That kind of language reflects awareness and creates room for change, even if the distress is still there.
Brandy Chalmers, LPC
Clinical reviewer
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Therapy is a powerful tool for improving your mental health and overall well-being, but your journey may not always go as planned. If you’re struggling to recognize progress or growth, ask your therapist for their perspective. They can help you understand how to measure growth and when to adjustment your treatment plan.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Understanding psychotherapy and how it works https://www.apa.org/topics/psychotherapy/understanding
- Psychotherapy and Therapeutic Relationship https://www.ncbi.nlm.nih.gov/books/NBK608012/
- Science Behind Therapy https://mhanational.org/resources/science-behind-therapy/
- Using Progress Feedback to Enhance Treatment Outcomes: A Narrative Review https://pmc.ncbi.nlm.nih.gov/articles/PMC11703940/#Sec13
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
