How to Know if Counselling Is Working
As a client, it’s natural to wonder, “Am I making progress?” Many people have this question, especially in the early weeks of therapy. Counselling is a process, and progress doesn’t always feel linear. Here’s how to recognize signs that your therapy is helping and what to expect along the way.
1. You’re Starting to Understand Yourself Better
One of the first signs that counselling is working is a deeper awareness of your emotions, patterns, and triggers. You might notice:
Recognizing when certain situations cause stress or overwhelm
Understanding why you react the way you do in relationships
Becoming more aware of your thoughts and feelings without judging yourself
Even small moments of insight are meaningful. Therapy helps you see your life through a lens of curiosity rather than self-criticism.
2. You’re Learning New Ways to Manage Emotions
Counselling isn’t just about talking — it’s about discovering strategies that help you feel calmer and more in control. You might notice:
Feeling less overwhelmed during stressful moments
Using coping strategies introduced in therapy (like grounding or breathing exercises)
Responding to challenges with more patience or confidence
Even if old habits don’t disappear overnight, these small shifts indicate real growth.
3. Relationships Begin to Shift
Therapy often improves not just how you feel internally, but also how you relate to others. Signs include:
Communicating more clearly or assertively
Feeling more connected or open with people you care about
Setting healthy boundaries without guilt or fear
Relationships can be a mirror for progress — noticing changes here is a strong sign your therapy is working.
4. You Feel More Able to Take Care of Yourself
Counselling can help you reconnect with your needs and values. You may notice:
Prioritizing self-care without feeling selfish
Making decisions that align with your well-being
Feeling more grounded and resilient in daily life
Self-care isn’t just bubble baths — it’s recognizing and honoring your emotional and mental needs.
5. You Notice Growth Even in “Small” Ways
This one is so important (and is easily overlooked)! Progress often shows up in subtle ways:
You respond differently to an old trigger
You offer self-compassion instead of self-criticism
You notice small shifts in your mood or perspective over time
Therapy is a journey, and every step counts — even the ones that feel tiny. As a client, it’s so important to celebrate even the wins that feel “small” to you. It’s the collection of all of these “small” shifts that lead to big change!
💡 Remember: Therapy Is a Process
It’s normal for counselling to feel challenging at times. You might feel more emotional, confront difficult memories, or struggle to implement new skills. These moments don’t mean therapy isn’t working — they often indicate that meaningful growth is happening beneath the surface.
Tips for Tracking Your Progress
Keep a journal to notice patterns and small wins
Share your reflections with your counsellor; they can help you see progress you might overlook
Celebrate milestones, no matter how small — even understanding yourself a little better is progress
Counselling works best when it’s consistent and collaborative. If you ever feel stuck or unsure about your progress, talking openly with your counsellor about your experience can provide clarity and direction.
Embody Counselling in Langley, BC offers trauma-informed, attachment-based therapy for individuals, youth, and couples. We support clients in managing anxiety, navigating relationships, and building deeper emotional understanding. If you’re wondering whether counselling might be helpful for you, reach out for a free consultation to explore your options.
