The Subtle Wins: How to Tell If Therapy Is Working for You

Therapy can be transformative, but progress doesn’t always look like a straight line, a breakthrough, or a dramatic "aha" moment. More often, it’s the quiet, consistent shifts—the ones you almost don’t notice—that signal real growth.

If you've ever wondered, “Is this even working?”—you’re not alone. Progress in therapy is not always linear or clear because it tends to happen slowly and over time. Knowing what to look for can help you stay encouraged, consistent, and engaged. Here’s how to recognize the signs and how to be more proactive in your healing journey.

Signs You’re Making Progress in Therapy

1. Increased Self-Awareness

You start noticing your patterns, triggers, and emotional responses more clearly. This is a huge win—awareness is the first step to change. remember: we can't change what we don't acknowledge!

2. Shifts in Reactions

Maybe you don’t lash out when angry, or you pause before shutting down during conflict. Even small changes in how you respond to stress or discomfort are major signs of growth.

3. You Use Tools from Therapy in Daily Life

Whether it's breathing techniques, journaling, or setting boundaries, applying what you’ve learned outside the therapy room means it’s sticking.

4. You’re More Compassionate Toward Yourself

You begin to recognize the inner critic voice, challenge it, and extend kindness to yourself instead of defaulting to self-blame or shame.

5. You're Talking About Deeper Things

In the beginning, you may have skimmed the surface or focused on immediate stressors. Progress often looks like diving deeper, even into the hard or painful stuff.

6. You Notice a Reduction in Symptoms

This can look like fewer panic attacks, improved sleep, more stable moods, or even just having more “okay” days than bad ones.

7. You’re Setting and Keeping Boundaries

If you’re saying no without guilt, advocating for your needs, or distancing yourself from toxic dynamics—that’s progress.

How to Be More Proactive in Your Therapy

Therapy works best when it’s a collaboration. Here are a few ways to get more out of your sessions:

1. Set Clear Goals

Know what you want from therapy—whether it’s to reduce anxiety, go deeper and advance in your healing from trauma, or learn coping skills. Your therapist can help you refine or revisit these goals over time.

2. Keep a Therapy Journal

Write down key takeaways after each session, track emotions or patterns during the week, and jot down questions you want to bring up or new insights you're having between sessions. This creates continuity between sessions and deepens your understanding and self-awareness.

3. Be Honest, Even When It’s Hard

Your therapist doesn’t expect perfection. If something isn’t helping or if you feel stuck, share it in session. Being open helps your therapist adjust and support you better. The therapeutic relationship is at the core of the work you do in therapy.

4. Do the “Homework”

Whether it's practicing a skill, reading something, or reflecting on a question, doing the work between sessions reinforces what you're learning.

5. Reflect on Your Progress

Every so often, take stock: What’s changed since you started therapy? Celebrate even the small wins—they add up and move you towards your therapeutic goals.

6. Stay Consistent

Change takes time. Regular attendance and commitment help build momentum. Even if a session feels “meh,” showing up matters. At times, when resistance to attend therapy increases, it's time to tell your therapist and talk about it. There might be hidden feelings, barriers, and limiting beliefs that are getting in the way of progress and coming out as a lack of motivation.

7. Ask for Feedback

You can ask your therapist things like, “Do you notice any patterns in my progress?” or “Where do you think I’m growing the most?” Therapists can often spot change before you can.

Final Thoughts

Therapy isn’t about becoming someone else—it’s about becoming more you. When you feel a bit more grounded, a bit more resilient, a bit more aware, you’re on the right path. Progress might be slow, but that doesn’t mean it’s not meaningful. Stay engaged, stay curious, trust the process, and remind yourself that even the smallest shifts can lead to big change.

Mental health challenges are far more common than many people realize, and no one should have to face them alone. Whether healing begins through therapy, support groups, open conversations, or simply feeling truly seen, one thing remains constant: healing starts with connection.

This May, in honor of Mental Health Awareness Month, let’s commit to speaking more openly about mental health. Every shared story and supportive gesture helps reduce stigma and reminds others they’re not alone.

If you’ve been thinking about starting therapy—or are simply curious about what it might look like—now is a great time to explore your options. At Home For Balance, we’re here to answer your questions, help you understand the therapy process, and support you in finding the right fit and offer resources that enhance our journey because healing and growing are within reach and fully possible!

Our dedicated team offers compassionate, personalized care to meet a wide range of mental health needs. Whether you’re taking the first step or continuing your journey, we’re honored to walk beside you.

📞 Call us at 561.600.1424

📧 Email info@homeforbalance.com

✨ Schedule your FREE 30-minute consultation today.

Because it’s never too early—or too late—to prioritize your well-being.