How Do You Know If Therapy Is Working – and How Long Will It Take?

One of the most common questions people ask when embarking on counselling is how do I know if therapy is working? In my practice as a psychotherapist in Oxford, I also need to understand the signs of progress as counselling unfolds. And I have had my own experience of therapy as a client. Measuring progress in mental health is not always easy – the mind isn’t like a physical ailment that can be assessed objectively by x-rays, symptoms or blood tests. I think of it as a collaborative effort.

Signs Therapy Is Working

Therapy is a deeply personal experience. Progress varies from person to person and in different phases of the engagement, but there are some core indicators that therapy is helping. These include:

• Self-Awareness: You’re better able to identify and understand your emotions, thoughts, and behaviours.
• Coping Skills: You manage stress and challenges more effectively.
• Relationships: You improve how you communicate and relate to others.
• Resilience: You bounce back from setbacks more easily without becoming overwhelmed.
• Empowerment: You feel more in control of your life and confident in your ability to change.

How I Measure Progress

I use different methods to track progress, depending on the therapeutic approach. As an integrative therapist, I draw from multiple perspectives. Indicators include growth in self-awareness, acceptance, confidence, independence and emotional insight.

Your ability to dig deeper and explore difficult topics in a safe space is also a key sign. Understanding how your past shapes your present can help you break recurring thought patterns and shift perspectives.

But often, the most telling sign is simply that you feel better.

How Long Does Therapy Take?

This varies significantly from person to person and depends on the issues we are addressing. Short-term therapy typically lasts 6–12 sessions and is goal-oriented – such as managing stress or mild depression.

Long-term therapy can extend over months or years and is often more exploratory, addressing deeper-rooted concerns like trauma, long-term anxiety, loneliness or self-worth.

Progress is rarely linear. Change takes time, patience, and commitment – but also the right support and a therapeutic space where you feel safe and understood.

Every journey starts with a single step. Book a free 15-minute video consultation with me here to see whether therapy feels like a good fit.