Starting therapy is a big step—and one that can come with questions. One of the most common we hear at Mind and Match is: "How do I know if therapy is actually working?" That's a great question, and the answer can vary from person to person. Here are some signs to look for, plus a few tips to help you track your progress.

1. You Feel Heard and Understood

One of the most important signs that therapy is working is that you feel safe, respected, and understood by your therapist. A strong therapeutic relationship—also known as the "therapeutic alliance"—is a foundation for change. Even if you're tackling tough issues, it should feel like you're working with someone who is on your side.

2. You're Noticing Small Shifts

Change in therapy is often gradual. You might find yourself:

• Responding differently to stress
• Being more aware of your thoughts and feelings
• Communicating more clearly with others
• Making decisions that align with your values

These may seem like small shifts, but they're meaningful indicators of progress.

3. You're Better Able to Handle Difficult Emotions

Therapy isn't about eliminating all distress—it's about building the tools to manage it. If you're noticing that you can better cope with anxiety, sadness, anger, or overwhelm, that's a strong sign that therapy is helping.

4. You're Setting and Reaching Personal Goals

Whether your goals are related to relationships, work, confidence, or healing from past trauma, making progress on the things that matter to you is a key measure of success. Your therapist should be checking in with you regularly about what you want to work on and how it's going.

5. You're Experiencing More Insight or Clarity

A big part of therapy is learning more about yourself—your patterns, your triggers, your values, your needs. Many clients report "aha" moments where something clicks. Over time, this increased self-awareness can lead to healthier choices and greater peace of mind.

6. Things Might Get Hard Before They Get Better—and That's Okay

Sometimes, digging into painful or unresolved issues can bring up discomfort at first. This doesn't mean therapy isn't working—it can be a normal part of the process. If you're feeling overwhelmed, let your therapist know so you can navigate it together.

7. You're More Engaged in Your Life

Another subtle but powerful sign of therapeutic progress is feeling more present and connected—in relationships, at work, and with yourself. You may feel more motivated, more hopeful, or more aligned with your values.

How to Track Your Progress

At Mind and Match, we use measurement-based care to help track how you're doing over time. That means using short, evidence-based tools to check in on symptoms like anxiety, depression, and stress. Your therapist will be tracking these measures over time and checking in with you about your scores. But just as important is your subjective experience—how you feel about your growth, your goals, and your therapeutic journey.

Therapy is a collaborative process. If you're ever unsure about your progress or want help clarifying your goals, bring it up! A good therapist will welcome that conversation and help you reflect on what's been working and what might need to shift. At Mind and Match, this feedback is important to us. We're here to help you get the most out of your care in every way.