How to Know If You’re Making Progress in Therapy

Therapy progress isn’t always obvious, especially when you're working through deep or long-standing issues. Sometimes it feels like you’re just talking in circles, and you might wonder, “Is this even helping?”

The truth is, progress in therapy often happens quietly. It’s not always a lightning bolt; it’s more like a gradual shift. Here are a few signs you are making progress, even if it doesn't feel dramatic:

1. You respond instead of react.

You notice a pause between trigger and response, and that pause is power.

2. You’re more aware of your patterns.

Even if you haven’t changed them yet, recognizing them is the first step to healing them.

3. You start using tools outside of sessions.

Whether it’s breathwork, boundary scripts, or grounding exercises, therapy is bleeding into your daily life.

4. Your inner critic softens — even a little.

Maybe you still get anxious, but you’re kinder to yourself about it. That’s huge.

5. You feel more emotionally connected to yourself and others.

Even painful feelings are signs of reconnection, especially if you were previously numb or disconnected.

Progress isn’t about “fixing” yourself. It’s about becoming more you, more aware, more self-compassionate, more grounded. And that doesn’t happen in a single session.

If you’re showing up, being honest, and doing the work, trust that you’re moving forward.