Is Therapy Actually Helping? Key Things to Consider.

The Unexpected Plateau

Sarah had been attending therapy for six months, committed to uncovering the root causes of her anxiety. She'd poured her heart out in sessions, explored painful childhood memories, and practiced new coping mechanisms. Yet, lately, things felt...stuck. The anxiety was still there, sometimes even worse. Was therapy truly helping, or was she just spinning her wheels? This is a common question, and one many people grapple with as they navigate the often-unpredictable journey of therapy.

This feeling of stagnation, the perception that therapy isn't "working," is a significant hurdle for many. It's important to approach this with a critical eye, looking at factors beyond the immediate sense of progress. Therapy isn't a quick fix; it's a process, a journey of self-discovery, and sometimes, progress looks different than we expect.

Is Therapy Helping? Questions to Ask Yourself:

1. What are your expectations?

Are you expecting a dramatic shift overnight? Therapy is a marathon, not a sprint. Realistic expectations are crucial. Small, consistent progress is often a more accurate measure of success.

2. What are you feeling?

Honest self-reflection is key. Are you feeling frustrated, discouraged, or even relieved that things haven't changed drastically? These feelings are valid and can be helpful in understanding the process.

3. Have you communicated with your therapist?

Open communication is essential. Share your concerns, questions, and feelings with your therapist. They are there to guide you, and they need your input to tailor the therapy to your needs.

4. Are you actively practicing what you've learned?

Therapy provides tools and insights. Are you consistently applying these strategies in your daily life? Integration of learned skills is crucial for lasting change.

5. Is there something else going on?

Sometimes, life stressors outside of therapy can impact your progress. Job changes, relationship issues, or financial pressures can all contribute to feelings of stagnation. Identifying and addressing these external factors can be a valuable part of the therapy process.

Important Considerations:

*Therapy is a partnership: You and your therapist are a team. Open and honest communication is critical.

*Progress isn't linear: There will be ups and downs. Expect challenges and setbacks. These are opportunities for learning and growth.

*Seek support from others: Talking to trusted friends, family members, or support groups can provide valuable perspective and encouragement.

*Don't give up: Therapy is a journey, not a destination. Patience, persistence, and a willingness to be vulnerable are key to success.

If you're feeling uncertain about the effectiveness of your therapy, remember that you are not alone. Talking openly with your therapist is the first step towards navigating these feelings and ensuring you're getting the most out of your journey.

12 signs and ways to gauge whether therapy is effective for you:

1. Improved Symptoms: If you sought therapy for specific mental health concerns or symptoms (e.g., anxiety, depression, OCD), monitor whether those symptoms are improving. You may not see immediate changes, but gradual improvement over time is a positive sign.

2. Increased Self-awareness: Therapy often helps you gain a deeper understanding of yourself, your thought patterns, and your behaviors. If you find that you're becoming more self-aware and can identify why you react or think in certain ways, this suggests progress.

3. Enhanced Coping Strategies: Effective therapy equips you with coping strategies to deal with life's challenges. If you're using these strategies and finding them helpful in managing stress, emotions, or situations, it's a positive outcome.

4. Improved Relationships: Therapy can help improve your interpersonal skills and relationships. If you notice healthier interactions with others, better communication, and improved relationships, this is a sign that therapy is working.

5. Increased Emotional Regulation: If you're better at managing your emotions and can prevent them from overwhelming you, it indicates therapeutic progress. You may still experience intense emotions, but you have more control over them.

6. Goal Achievement: Setting specific therapy goals and achieving them is a strong indicator of progress. Discuss and establish clear goals with your therapist so you can track your journey.

7. Feeling Supported: A therapeutic relationship should provide you with a sense of support, understanding, and safety. If you feel heard and respected by your therapist, it's a positive sign.

8. Decreased Negative Behaviors: If you entered therapy to address harmful behaviors (e.g., addiction, self-harm), a reduction in these behaviors is a clear indication of improvement.

9. Improved Quality of Life: Pay attention to changes in your overall quality of life. If you're experiencing greater life satisfaction, increased productivity, and an improved sense of well-being, therapy is likely contributing to these positive changes.

10. Consistency and Commitment: Your willingness to attend sessions regularly, engage in homework or self-help exercises, and invest in the therapeutic process can also indicate whether therapy is working. Staying committed to the process is crucial.

11. Feedback from Others: Sometimes, friends or family members may notice positive changes in your behavior, attitude, or overall well-being. Their observations can provide valuable insights into your progress.

12. Open Communication with Your Therapist: If you're comfortable discussing your concerns, questions, and feedback with your therapist and they are responsive and open to your input, it's a good sign of a productive therapeutic relationship.

    
    

Remember that therapy is a gradual process, and improvements may not always be linear--or easy to see day-to-day. It's normal to have ups and downs during therapy. If you have concerns about your progress, it's essential to discuss them with your therapist. They can provide insights, adjust the treatment plan, explore different therapeutic approaches to better meet your needs, or even help you get connected to a different therapist who might be a better fit. *Names in this post are fictional and do not represent any one person.

With compassion & courage,

Jen McNeil MSW, LICSW, CCTP