How to know if therapy is working for you: Six signs

No two therapy journeys are the same. Everyone's path looks different depending on their reasons to go to therapy and the goals they’re working toward. You can make progress emotionally, mentally, behaviorally, or, for some people, physically. When it’s working, therapy can make you feel lighter or more hopeful. You might notice your new coping strategies are more effective, your behavior is changing, or your relationships are improving.

One way to know if therapy is working is through regular self-reflection and open conversations with your therapist. These are essential for tracking growth and making sure your sessions are meeting your needs. A good therapist will set healthy expectations early on. They’ll ensure you understand that progress looks different for everyone.

#1 You feel more aware of your thoughts and reactions

One of the earliest ways to know if therapy is working is through increased self-awareness. You might start to notice patterns, triggers, or emotional responses as they happen, instead of going through them blindly and having regrets after the fact.

Self-awareness is one of the most powerful impacts of therapy. It means you can make new, better choices and stop falling into old habits. Research shows that becoming aware of emotional patterns is a core positive effect of therapy.

#2 You're handling difficult moments differently

Therapy can’t make all of life’s challenges disappear, but it can help you start responding to difficult people or situations in healthier, more productive ways. One positive change that lets you know therapy is working is if you can bounce back faster after setbacks, such as being more patient and forgiving yourself. You might realize your coping strategies are working and that you’re feeling more confident in setting (and enforcing) boundaries. Unhealthy thought and behavior patterns will likely decrease when therapy is working, too.

#3 Your goals are evolving

As you make progress in therapy, your focus will probably shift. In sessions, you might move from managing urgent, crisis-driven issues to focusing on long-term growth and maintenance. For example, your original goal for therapy may have been to learn how to manage symptoms of anxiety or depression, but after a while, maybe you transition to building confidence or strengthening relationships.

Evolution in therapy is always a positive sign. It means you’re improving and moving forward, and it reaffirms that you’re being supported where you are now, not where you were when you started. Achieving your initial goals and setting new ones with your therapist demonstrates true momentum in your healing journey.

#4 You’re more honest in the room

To have a productive therapeutic relationship, you need trust and honesty. Realizing that you’re sharing more openly with your therapist, especially about messy, embarrassing, or difficult topics, is a sign that you feel safe and are engaged in the process.

When you feel understood and accepted in therapy, you can be your authentic self, which means better outcomes and more profound change. The more honest you are, the more you’ll get out of each session.

#5 You’ve had setbacks and talked about them

Progress in therapy is rarely, if ever, linear. This means things won’t always happen in a straight line or in a predictable way. You might have setbacks, regressions, or tough moments along the way, but it’s important to remember that these are part of the process, not a sign of failure.

What matters most is that you bring your issues to every session and are willing to talk about them. Openly discussing setbacks shows resilience, commitment, and dedication to your healing and growth. Therapists encourage honesty because it often leads to important breakthroughs and offers new strategies to move forward.

#6 Others notice positive changes

It’s fairly common for the people around you to see changes in your behavior before you do. Your closest friends, family, or coworkers might comment that you seem happier, calmer, or more confident after you start therapy. External reflections like these let you know that therapy is working and that it’s making a real difference in your life (even if you’re still trying to get through challenging issues).

Improved relationships and positive feedback from others reflect the inner growth that results from your hard work.

If you’re still wondering if therapy is working, talk to your therapist about it. It’s actually a normal, healthy part of the process. Therapists will help you review your initial goals and identify growth so you can celebrate the progress you’ve made. They also know when to adjust their approach if necessary, such as exploring different types of therapy. Talking openly about what is (and isn’t) working ultimately leads to more productive sessions and better outcomes.

At Headspace, we believe true growth happens both inside and outside of sessions. That’s why we offer therapy, coaching, and daily mental health tools to help you stay grounded and on track. Our science-backed approach combines evidence-based therapy with mindfulness practices so you can build resilience and self-awareness every day. Whether you’re just starting or you’re looking to maintain your mental health, Headspace fits into your daily life seamlessly.

Reach out today to learn more about online therapy from Headspace. We get that therapy is a process, and we’ll help you recognize the signs that therapy is working, so you can see growth, stay motivated, and make the most of your mental health journey.

_Sources:

_{1. Sønderland, N. M., Solbakken, O. A., Eilertsen, D. E., Nordmo, M., & Monsen, J. T. (2023). Emotional changes and outcomes in psychotherapy: A systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 92(9), 654–670. https://doi.org/10.1037/ccp0000814. Accessed April 29, 2025.}