Understanding Therapy Progress: Signs of Positive Change

We often have this idea that therapy progress should be dramatic and noticeable. Completely transformational! We picture ourselves having a breakthrough moment, suddenly free from all our problems. While that sounds incredible, the reality is that progress in therapy is often much more subtle and gradual.

It's in the quiet moments.

Sometimes, the most significant progress occurs when you notice that things have become a little more quiet, less chaotic, and easier to handle. When you notice you’re approaching new challenges with more resilience and calmness, and that you relate to ordinary, everyday experiences with greater ease, openness, and presence. When you notice that you feel more present in your life for all of what it has to offer and you feel more hopeful about what’s ahead.

It's about gradual growth.

There is a reason why so many of us refer to therapy as a “journey.” It truly is a process of personal growth, and it's important to remember that growth takes time and patience. This is a good thing because we don’t have to rush. We get to keep trying new things, take small steps, and relax knowing that changes take time. And through consistency, each one of those small steps leads to significant change over time.

It’s about self-kindness & respect

Developing greater self-kindness and self-respect is a huge sign of progress. This involves treating yourself with compassion, understanding, and acceptance. It means recognizing your strengths and acknowledging your limitations without self-judgment.

As you progress in therapy, you may notice that you're becoming more gentle with yourself, more forgiving of your mistakes, and more capable of accepting yourself for who you truly are. This newfound self-kindness and self-respect can have a profound impact on your overall well-being and tends to translate to all aspects of your life.

It’s about catching yourself in habitual patterns

Another important aspect of therapy progress is becoming more aware of your habitual patterns of thought and behavior. By noticing these patterns, you can begin to challenge them outside of therapy and make conscious choices about how you want to respond.

This can involve catching yourself when you're engaging in negative self-talk, noticing when you're avoiding difficult emotions, or recognizing when you're falling back into old, unhealthy coping mechanisms. By becoming more aware of these patterns, you can begin to break free from them and develop healthier ways of coping.

Remember

Don’t discount the small, gradual improvements. Don’t underestimate the power of giving yourself weekly space that is just yours. If you're feeling discouraged by a lack of dramatic breakthroughs, remember that progress is often found in the subtle shifts. Trust the process and celebrate the small victories along the way.

Ask yourself:

What small shift and progress have you overlooked? Can you appreciate the act of showing up for yourself by going to therapy? What specific shifts have you noticed in yourself over time? How do you “measure progress?