Signs Therapy Is Working

You’ve taken the first step. You recognized that something was not quite right, and you decided to seek help. That’s commendable. But now you might be wondering, is my therapy working? Let’s explore that.

What is Therapy

Therapy, in its simplest form, is a talk-based process. It’s a journey you embark on with a professional to navigate emotional, psychological, or behavioural issues affecting your life. But how do you measure progress in therapy?

Therapies can be as diverse as the people who seek them. From cognitive-behavioural therapy (CBT) for managing anxiety and depression to family therapy for resolving conflicts within families, the approach can vary based on your needs, and each has different aims so, the definition of progress varies by the type of therapy used. When evaluating your progress in therapy, it's important to keep your therapy goals in mind. However, having a clear understanding of how therapy works can make it easier to assess your progress.

How Therapy Works

Therapy is not a magic wand. Instead, it’s a process that requires patience, effort, and consistency. So, how does it work?

Therapeutic Relationship

One of the critical aspects of successful therapy is the therapeutic relationship. This is the bond that forms between you and your therapist, grounded in trust, understanding, and mutual respect. It’s not unlike a partnership, where both parties are actively working towards improving your mental health.

The therapeutic relationship extends beyond mere professional interaction. It is a space of emotional safety where you can express your fears, anxieties, and vulnerabilities without judgment. In addition, a strong therapeutic relationship enables open communication, allowing you to explore your deepest thoughts and emotions.

Moreover, your therapist is a supportive and reflective guide, offering insights, tools, and strategies to navigate your mind and life’s challenges. However, remember that the therapeutic relationship is a two-way street. While your therapist provides professional guidance, your commitment to the process is equally vital.

Cognitive Changes

Therapy often involves changing the way you think, a concept central to cognitive therapy approaches like Cognitive Behavioral Therapy (CBT). This process is also known as cognitive restructuring or reframing.

The premise of cognitive changes in therapy is that our thoughts significantly influence our feelings and behaviours. For instance, constantly thinking negatively about oneself can lead to feelings of worthlessness and subsequent depressive behaviours.

In therapy, you’re taught to identify these negative thought patterns and challenge their validity. You might be asked, “Is there evidence to support this belief?” or “Is there a more positive way of viewing this situation?” This process helps you shift from a negative cognitive bias towards a more balanced and healthier thought process.

Emotional Changes

Therapy isn’t just about changing your thoughts; it’s also about better understanding and managing your emotions. This process involves building emotional awareness, learning to express feelings appropriately, and developing effective strategies to cope with emotional distress.

In therapy, you might learn to identify and label your emotions accurately, a skill known as emotional literacy. You might also work on emotional expression, learning to communicate your feelings in a healthy, constructive manner.

Furthermore, you may learn techniques to regulate intense emotions, like deep-breathing exercises for anxiety or mindfulness practices for anger. Again, the goal is not to eliminate feelings but to better manage them so they don’t control your life.

Remember, emotions are a normal part of the human experience, and therapy can help you navigate the often turbulent emotional landscape in a way that promotes personal growth and well-being.

Signs Your Therapy Is Working

Understanding whether therapy is working for you is not always straightforward. It’s not like taking medicine and waiting for the physical symptom to disappear. Psychological changes are often subtle and gradual. Here are some key signs that suggest your therapy is working:

Reduction in Symptoms

One of the most tangible signs of progress in therapy is reducing your symptoms. This could mean feeling less anxious, experiencing fewer depressive episodes, or noticing a decrease in intrusive thoughts.

You might find that the issues that initially led you to seek therapy aren’t as overwhelming or disruptive as they once were. Perhaps you’re sleeping better, or your appetite has returned to normal. These changes can be slow, so journaling your symptoms to track this progress can be helpful.

Improved Relationships

Therapy often has a ripple effect, extending its benefits beyond the individual to their relationships. So if your relationships are improving, it might be a sign that your therapy is working.

You may notice you’re communicating more effectively, asserting your needs better, or handling conflicts healthier. Perhaps you’re feeling more connected to your loved ones, or you’ve begun to establish boundaries in relationships where they were lacking.

Remember, improving relationships isn’t just about resolving conflicts. It can also mean forming more meaningful connections with the people around you.

Better Coping Strategies

Developing better-coping strategies is a key goal of many therapeutic approaches, and achieving this is a good sign that your therapy is working.

Are you handling stress more effectively than before? Have you developed new strategies to manage anxiety or to cope with depressive episodes? Maybe you’re more resilient in the face of setbacks, able to bounce back quicker.

The ability to cope effectively with life’s challenges significantly contributes to our overall well-being and is a good indicator of progress in therapy.

Increased Self-awareness

Increased self-awareness is a significant marker of therapeutic progress. This involves recognizing your patterns, understanding your triggers, and knowing your strengths.

Through therapy, you may have gained insights into your behaviours and understand why you react in certain ways. For example, you might have identified triggers that escalate your anxiety or behaviours that contribute to your depressive moods.

Furthermore, therapy often helps individuals recognize their strengths and resources, which they can leverage to cope with challenges. So if you’re noticing these changes in self-awareness, it’s a good sign that your therapy is working.

What If Therapy Isn’t Working?

Therapy, like any other treatment, doesn’t guarantee a one-size-fits-all success. Sometimes, you might find yourself in a position where you’re not noticing any improvement or, in some cases, feeling worse. What should you do if you do not see the signs we discussed earlier or feel therapy isn’t working?

Possible Reasons

Firstly, it’s essential to understand that there could be several reasons why you feel your therapy isn’t working. It could be related to the type or treatment approach, the therapeutic relationship with your therapist, or external factors like stressors in your personal life.

One possibility is that the therapeutic approach isn’t well-suited to your needs. Different therapeutic approaches work better for various issues. For instance, cognitive-behavioural therapy might work well for someone with anxiety but not as effective for someone with complex trauma.

Another possibility is the therapeutic relationship. The bond between a therapist and a client plays a significant role in the success of therapy. If you’re uncomfortable with your therapist, don’t trust them, or are unable to open up to them, it can hinder your progress.

Discussing Concerns with Your Therapist

If you feel your therapy isn’t working, the first step is to communicate this to your therapist. Open communication is the cornerstone of effective therapy. Discuss your concerns, express your doubts, and don’t shy away from voicing your feelings.

Your therapist can provide valuable insights into your concerns. For example, they can adjust the therapeutic approach to better suit your needs, suggest different techniques or strategies, or modify the frequency or duration of your sessions.

Remember, it’s common to hit a plateau in therapy, where progress seems to stall. Sometimes, discussing these concerns can help you and your therapist navigate through this and set new therapeutic goals.

Considering a Different Approach

After discussing your concerns, if you still feel stuck or dissatisfied, consider a different approach or therapist. It’s important to remember that not every therapist will be the right fit for every person, and it’s perfectly okay to seek a different professional who might better align with your needs.

Different therapists have different specializations, therapeutic approaches, and styles. For example, some might be more directive, while others might take a more supportive and empathetic approach. Finding a therapist whose approach resonates with you can significantly impact the effectiveness of your therapy.

In conclusion, being patient with yourself during the therapeutic process is important. If you feel like therapy isn’t working, don’t lose hope. Instead, explore your options, communicate openly, and remember that finding the right approach to your mental health is a journey, not a race.

FAQs

1. Q: How long does it typically take to see results from therapy?

A: The time it takes to see results from therapy can vary widely depending on the individual, the type of therapy, and the issues being addressed. Some people may start seeing changes within a few sessions, while others may take months.

2. Q: What if I don’t feel comfortable with my therapist?

A: If you don’t feel comfortable with your therapist, expressing this concern is essential. It may be beneficial to seek a different therapist with whom you feel more comfortable.

3. Q: Can therapy make things worse?

A: Therapy can sometimes be uncomfortable as it often involves addressing difficult emotions and experiences. However, this is part of the healing process. If you feel that therapy is making your symptoms worse, discussing this with your therapist is crucial.

4. Q: How often should I attend therapy sessions?

A: The frequency of therapy sessions can vary based on your needs and therapist’s recommendations. It could range from several times a week to once a month (or less).

5. Q: Can I stop therapy once I start feeling better?

A: While it’s a positive sign if you start feeling better, discussing ending therapy with your therapist is essential. They can guide you in maintaining progress and deciding when to end treatment.