How to Know if Your Therapy Is Working

I often hear people ask, “Is this even working?” when they’ve been in therapy for a while. 

It’s an honest, important question. 

Therapy is an investment—of your time, your energy, your vulnerability—and you want to know that it’s helping. 

But unlike a broken bone that can be measured on an X-ray, mental health progress doesn’t always have such a clear marker.

So how do you know if your therapy is working?

Let’s talk about what progress actually looks like, how to check in with yourself, and what to do if things don’t feel quite right.

Therapy Progress Is Often Slow—and Not Always Obvious

Sometimes people expect therapy to feel like instant relief. 

And yes, there can be sessions that feel like breakthroughs. 

But for most of us, therapy works more like small, steady steps in the right direction. Whether the struggle is with ADHD or depression, some signs of progress are subtle, and they build on each other over time.

You might notice:

• You recover from stress faster than you used to.

• You’re more aware of your thoughts, emotions, and patterns.

• You’ve stopped avoiding something that used to trigger anxiety.

• Your relationships feel more stable or honest.

• You use coping skills in the moment instead of after the fact.

• You feel more hopeful or self-compassionate, even if your situation hasn’t changed.

These are big wins—but they don’t always feel big in the moment. 

So it’s helpful to look back and compare how you felt a few weeks or months ago. 

What has shifted? 

Where have you grown?

Questions to Ask Yourself

To figure out if your therapy is helping, try checking in with yourself regularly.

You can even journal about it or talk through these questions with your therapist.

Ask yourself:

• Am I more aware of what I feel and why?

• Am I acting more in line with my values?

• Have my symptoms—like anxiety, anger, or sadness—lessened, even a little?

• Do I feel supported, respected, and understood in sessions?

• Am I applying anything from therapy in my daily life?

You don’t need a “yes” to all of these to know therapy is helping.

But if you’re answering “no” to most of them, it might be time to make a change—and that’s okay.

A Therapist Guides You—But You Still Have to Walk the Path

This part is hard to hear, but it’s true: therapy is a two-way street.

A good therapist can give you tools, insight, encouragement, and a safe space to explore your pain. 

But you have to do the work. 

You have to show up honestly, try the coping skills, speak up when something isn’t working, and take the hard steps in your daily life.

Sometimes people say, “Therapy isn’t working,” but really, it’s that they haven’t been able (or ready) to fully engage. 

That doesn’t make you a failure—it makes you human. 

Life is overwhelming. 

But if therapy feels stuck, it might be time to ask yourself what’s getting in the way.

Are you avoiding certain topics? 

Do you dismiss your feelings? 

Are you waiting for your therapist to solve the problem for you?

If so, you’re not alone—and it’s something you can talk about in session. 

Sometimes the most powerful therapy moments come when we finally bring that stuff into the room.

When to Consider Making a Change

If you’ve been in therapy for several months and you still feel unclear, uncomfortable, or stuck, it’s worth asking yourself (and your therapist) a few questions:

• Do I feel emotionally safe in this space?

• Do I trust my therapist?

• Do I feel like we’re working toward something clear?

• Am I being open—or am I holding back?

• Have I talked about how I feel therapy is going?

If the relationship doesn’t feel right—or the therapist’s style just isn’t a fit—it’s okay to look elsewhere. 

Therapy isn’t one-size-fits-all. 

You might need a different approach, a new energy, or someone with different training. 

That’s not failure—that’s wisdom.

What I Tell My Own Clients

When someone asks me, “Is this working?”

I usually say: Let’s look together. 

I ask them what they’ve noticed in their life, where they feel stuck, and what progress would look like to them. 

We make a plan and adjust things if we need to.

If you’re wondering whether your therapy is helping, talk to your therapist about it. 

A good therapist won’t get defensive. 

In fact, that kind of open, honest conversation is often a sign of progress in itself.

Final Thoughts

Therapy isn’t magic. It’s a process of change—and change takes time, effort, and courage.

It’s not always easy to measure, but it is possible to track your progress.

You deserve to feel seen and supported. And you also deserve to have therapy that feels meaningful and effective.

If you’re feeling stuck, let’s talk about it.

Whether that means making adjustments, trying new approaches, or even switching therapists, don’t give up. Your healing is worth the work.

If you’re unsure if your therapy is working—or thinking about starting therapy for the first time—I’d love to talk with you.

Morrisville Counseling offers free 15-minute consultations to help you figure out what’s next.