Therapy: How to Tell It's Actually Working

Therapy isn’t a one-size-fits-all approach. Instead, it’s personalized—it’s about the discovery, goals, and path you create with a trusted therapist to explore yourself and your issues.

Whether you're feeling stuck in life, dealing with everyday struggles like anxiety and depression, navigating relationship problems, or deeper psychological issues stemming from past trauma or unhealthy dynamics—therapy can address it all.

So, once you start therapy, how do you tell if therapy is actually working? Here are some signs to look out for, illustrated with examples ( names have been changed for confidentiality) from our team at Benchmark so you can get under the hood with us:)

Symptom Relief- Your symptoms aren't calling the shots anymore.

One of the more straightforward measures of progress is your ability to manage symptoms better. For example, someone with anxiety might notice fewer panic attacks or find that their anxiety is less disruptive to their daily life.

Maria used to experience panic attacks several times a week. After regular therapy sessions, she noticed a significant decrease in her panic attacks, now occurring perhaps once a month. When anxiety does flare up, she feels more equipped to handle it using the breathing exercises and thought-reframing techniques she learned in therapy sessions.

Behavioural Changes- You're stepping up.

Behavioural shifts are a key indicator that the work you are doing in therapy is making a difference in your life. These could range from improved social interactions to better personal habits that enhance well-being.

Alex would have RSVP'd “NO” to his own birthday party. He struggled with social anxiety and avoided social gatherings because he felt overwhelmed at the thought of attending them. He worked on gradual exposure to social situations through therapy and positive reinforcement techniques. Reinforcing productive behaviour helped build a positive association with social interactions, making them less daunting. For example, Alex rewarded himself after achieving his weekly social interaction goal: initiating conversations with three people in one week. When he did this, he treated himself! Something like a movie or his favourite meal. Over time, Alex slowly started attending more events and felt less anxiety about striking up conversations with new people, which helped improve his social life, network and well-being.

Self-Awareness and New Insight.

You develop a deeper understanding of yourself, recognize the patterns, triggers, and personal histories, and get insight into the WHY behind what you do. This is a marker of growth and success with therapy.

Akira began therapy to understand her patterns of sabotaging relationships. Thanks to old abandonment issues, she used to set traps in her relationships unknowingly. Through discussions and reflective exercises, she uncovered a fear of abandonment that stemmed from her childhood. This new insight has helped her recognize when she might be projecting old fears onto current relationships, allowing her to address these feelings constructively with her partners.

You're implementing strategies like a pro.

You’re applying what you've learned in therapy sessions to your everyday life, which is a clear sign of progress. Maybe you're setting better boundaries, managing stress more effectively, or reducing harmful behaviours you may be struggling with.

Sai dealt with burnout from a demanding job and was extremely stressed in his life. He learned various stress management techniques in therapy, such as mindfulness and setting realistic goals. He started applying these techniques daily, especially during work, which has helped him manage stress more effectively and improved his productivity and job satisfaction.

You're learning how to adapt.

This is particularly relevant today; the ability to adapt to changing circumstances and tolerate uncertainty can sometimes be less visible but is an essential part of progress.

Lisa's career path felt like a rollercoaster, and she faced significant anxiety due to an uncertain job market. Her therapy sessions focused on developing psychological flexibility and resilience. Now, she's handling the ups and downs with newfound ease, ready to welcome new opportunities without a meltdown, and better able to face career uncertainties without excessive worry. She's learning to adapt by exploring different career paths and remaining open.

Everyone’s therapy journey is unique, but the shared destination? Major personal growth. Whether you’re dodging life’s curveballs better than before, changing behaviours, enhancing self-awareness, applying new coping strategies, or becoming more adaptable, therapy can help your transformation. If you see these changes in yourself, it's a good sign that your therapy sessions are working for you and that therapy is doing its thing! Remember, the journey is yours, and these milestones are signs that you are navigating this path and setting yourself up for success ✌️

Book your therapy session today and take the first step towards a healthier, happier you.