Small Signs of Progress in Therapy: How to Know Your Healing Is Working
By: Suki O Huallachain, MA CCC | Port Coquitlam, BC
Key Points:
Therapy progress is not always visible in big breakthroughs
Small shifts in behaviour and reactions are signs of healing
Recognizing these changes can improve motivation and confidence
Healing is gradual and personal, often shown through new patterns
Therapy helps your brain and body build lasting coping skills
Why You Might Feel Like Therapy Isn’t Working
Have you ever sat in therapy and thought, “Am I really making progress?”
It is a common concern. Many people expect breakthroughs or dramatic changes, and when they don’t happen, it can feel discouraging. But therapy progress is often quieter than we expect. It shows up in subtle ways, the small shifts in how you think, feel, and respond in everyday life.
These small shifts are proof that your brain and body are learning new patterns. Even if you cannot see a major change yet, your nervous system is adjusting.
What Therapy Progress Really Looks Like in Daily Life
Progress is not always about big “aha” moments. It often appears in the everyday choices you make:
Pausing before reacting in stressful situations
Feeling less drained after a tough day
Recovering faster from something that used to spiral you
Naming your emotions instead of pushing them away
Speaking up when you normally would stay silent
Each of these small actions is a sign that therapy is helping your brain create healthier patterns. Over time, these subtle changes add up to meaningful, lasting growth.
Why We Often Overlook Small Wins in Therapy
Humans tend to focus on dramatic results. We expect change to be instant and obvious. When that does not happen, we assume therapy is not working.
But healing takes time. Your brain and nervous system are gradually learning to respond differently. Small wins are essential they build the foundation for larger, more noticeable changes.
The National Institute of Mental Health (NIMH) reminds us that mental health recovery is a gradual process. The Mental Health Commission of Canada also emphasizes that real improvement is often measured in everyday life, not only in sessions.
The Science Behind Tiny Changes in Your Brain and Body
Your nervous system stores old patterns from past experiences. When therapy helps you respond differently, even slightly, your brain rewires itself. This process, called neuroplasticity, is how new, healthier habits are formed.
EMDR and somatic therapies use this principle to help you release old patterns and create new coping strategies. Each small shift, like pausing before reacting or feeling calmer after a triggering event, strengthens these new pathways.
Learn more about how trauma affects the body and why small changes matter on our trauma support page or read our post on healing anxiety patterns.
How to Notice Your Own Progress in Therapy
Because change is subtle, you may need to pay attention to see it. Here are ways to notice your progress:
Keep a journal: Track your reactions and feelings to spot patterns over time
Check in with your therapist: They often notice shifts before you do
Observe your energy: Feeling less exhausted or bouncing back faster is a sign of growth
Celebrate small wins: Each step matters
When Therapy Feels Stuck: Understanding Slow Progress
There will be moments when therapy feels like it is not moving forward. This does not mean you are failing. It is part of the natural healing process. Your brain may be consolidating the new patterns it has learned before showing noticeable change.
Remember, therapy is measured not only by big breakthroughs but also by the small, consistent wins that accumulate over time.
FAQ About Therapy Progress: How to Recognize Healing
Q: How do I know if therapy is working for me?
A: You know therapy is working when you notice small shifts, like pausing before reacting, feeling less drained, or recovering faster. These small wins show that your brain and body are learning new patterns.
Q: Why does progress in therapy feel so slow?
A: Progress in therapy can feel slow because healing is gradual. Your brain and nervous system need time to form new habits and pathways. Even small changes are meaningful.
Q: Do I need a breakthrough for therapy to help?
A: You do not need a dramatic breakthrough for therapy to help. Many people see the most lasting improvement through small, steady changes that build over time.
Q: What if I feel therapy is not working?
A: Feeling like therapy is not working is normal. Sometimes progress is happening in subtle ways you do not notice yet. Looking for small wins can help you recognize the growth you are already experiencing.
Next Steps: How to Support Your Healing Journey
Therapy is about small, steady changes, not just dramatic breakthroughs. Each tiny shift adds up to meaningful growth and more freedom in your life.
If you are wondering whether therapy is helping you, take a moment to notice the small signs of progress.
At Serenity Counselling BC, we support adults in building new patterns and releasing old ones through therapies like EMDR and somatic work. You can book a consultation to explore what healing could look like for you.
