Depression: 5 ways to know your therapy is working
If you are reading this after a few sessions with your therapist, then give yourself a tap on the back and congratulate yourself! The biggest step towards healing is admitting you need help and looking for someone qualified to offer it. It’s the same in every aspect of life.
Before we talk about the 5 ways to know your therapy is working, I feel you should first know the therapy goals so you can even measure the progress yourself. Good therapy should help you:
- Start feeling better by learning to process your emotions in a healthy way
- Heal from past traumas by learning to confront them without fear
- Learn new coping skills to tackle daily challenges without feeling anxious
If you have this three, then you have a breakthrough! And your life will never be the same again. The following are just little signs to tell you that you are making progress.
How Do I know my Therapy is Effective?
- Your moods and emotions will improve
This is one of the quickest ways to know; it happens almost instantly for most people. You need to ask yourself…how was I feeling before therapy? …how do I feel now? If you were sad and depressed, do you feel happier? Are you less anxious than before? Never underestimate feelings. They are the best indicators of what is going on inside.
- Your way of thinking has changed
Thoughts, and to be more specific, negative or destructive thoughts, are the primary cause of stress and anxiety. We are always causing disturbance for ourselves through our irrational thoughts. A good counselor should help you become more optimistic in your thinking. Rather than thinking about things you can’t change, you should now be realistic in setting goals for the things you can change.
Thoughts lead to actions, so as your thinking changes, your behaviors follow suit.
- Your behaviors have changed.
We look at behavior change in two ways:
- Old behaviors you need to stop
- New behaviors you need to develop
For example, if your response to feeling depression is drinking too much alcohol, then you shop and stop and find other healthier ways to deal with it. On the other hand, if most of the problems come from putting other people’s needs before yours, then your counselor can help you develop self-assertiveness.
- Healthy relationships
Another good way to know you’re doing well is by how you relate with those around you. Beginning with those close to you like your spouse, lover, children, family & friends…to your co-workers, and even members of your ‘Chama.’ If you are doing well, then you don’t have to ask. There will be a ton of compliments directed to you. Also, check if the number of conflicts you had with has reduced.
- Satisfaction.
With better conflict resolution skills and stress management, your life will increasingly become satisfying. You will feel that you are getting more out of life. With more satisfaction, you will be motivated to keep working on yourself to become the best you can be.
We must warn you that these signs do NOT mean you have healed. Healing is gradual. Also, everyone responds differently to a treatment. Some change instantly, and others take time. It all depends on how deeply rooted your problem is. However, you should see at least ONE of these changes after your third session. If not, consider changing your counselor.
Effective treatment is not a one-time event. We recommend at least four to eight sessions, depending on the situation’s complexity. Feel free to leave a comment, question, or concern in the dialog box. We would love to hear from you.
