How to recognize progress in therapy: signs you’re moving forward

Progress in Therapy Isn’t a Straight Line

My therapist once shared an image I’ll never forget: a spiral.

They explained that progress in therapy isn’t linear. It’s not a straight path from problem to solution, and it’s not a circle that traps you in endless loops.

Instead, therapy moves like a spiral. You revisit old patterns, feelings, or challenges, but each time you return, you’re slightly higher, slightly wiser, and able to see things you couldn’t before. Change is gradual, layered, and often subtle, and that’s completely normal.

How to Actually Notice Growth

So, how do you recognize progress in therapy?

Start by tuning into your body. Notice tension, tightness, or a flutter, and try to name the emotion behind it: frustration, sadness, joy, or fear. Pause before reacting. Reflect on your choices. Respond differently.

You might start setting boundaries, speaking up, or approaching situations with curiosity instead of falling into old patterns.

These small, embodied recognitions — noticing feelings, naming them, feeling them move through your body — are quiet evidence of growth. You’re learning to witness yourself. Each spiral upward gives you a deeper connection to your inner life.

Progress Often Shows Up in Subtle Moments

Growth in therapy isn’t always dramatic. More often, it appears in subtle, almost invisible moments of awareness and presence.

It’s the pause before reacting, the curiosity instead of judgment, the gentle recognition of your own feelings. These tiny shifts are proof that you’re moving forward.

Reflective Prompt: What small shift have you noticed in yourself recently?