Are you undergoing psychological therapy and sometimes wonder if the therapy is really working? If you are advancing? How to find out? First of all, we encourage you to let yourself feel; go by your instinct. Ask yourself: what notes have you made progress on? Can you objectify certain changes since you started the psychotherapeutic process? Has your general well-being improved?
It is normal for you to wonder how to know if psychological therapy is working or not. For this reason, in this article we give you some tips to assess your improvement if you are going to psychological therapy, as well as some tips so that you can know if everything is going well and if you are making progress.
Therapy: an enriching path, but also a challenge
- It is important to stop here and remember that starting a therapeutic process can be a bit intimidating, but keep in mind that it is the ideal path to self-awareness. It may not always be easy or pleasant, but it will make you have a better quality of life. And if you have already started psychological therapy or are thinking of doing so, you will surely have some doubts about it.
- You must remember that therapy is not a linear process. When starting therapy, it is common for many people to believe that the progress process will be consecutive. When this is not the case, they assume that the therapy is not working and sometimes abandon it.
- It is necessary to understand that the process of psychological therapy is not linear, it is not a continuous advance in which improvements are felt every day. There are times when therapy addresses certain delicate issues that can cause some level of discomfort.
- This is in no way an indicator that the therapy is not working, it is just part of it. You can understand it as if it were a kind of roller coaster: in some moments you will be up and in others you will fall down, but you will always be moving forward, even if you don’t notice it!
- It is usual for therapists to make changes regarding the therapeutic process depending on the type of progress achieved in the sessions. So don’t be surprised if there is a change in the approach. If you don’t feel comfortable, discuss it with your therapist.
Why do some psychological therapies work and others don’t?
- Some researchers have taken on the task of understanding why psychological therapies are successful or not, coming to understand that there is no single answer to this question. There are several factors that play a fundamental role in the fact that psychological therapy has good results.
- Currently, cognitive behavioral therapies are one of the most applied, since their effects have proven to be positive. However, according to a study by Luciano et al. (2016), more and more therapists and patients are leaning towards third-generation therapies (the newest therapies).
- The reason for this lies in the fact that the approach to private matters is carried out with a functional vision, that is, from the understanding of memories, thoughts, feelings, etc., understanding the way that the person organizes them.
- The fact that a therapy works for you or not will depend on aspects inherent to the style of approach that is presented, the qualities of the therapist himself, the level of confidence you have and even your own commitment to the therapeutic process.
How to know if psychological therapy is working?
Before you can determine if psychological therapy is working or not, keep in mind that it takes time to see changes and progress. You won’t be able to tell if you’ve only attended therapy a couple of times.
How long do you have to wait for this? There is no single answer, however there are several tips that may be useful to determine it:
- Compare how you feel
Ask yourself introspection questions in relation to how you feel since you started until now. If you have noticed changes, ask yourself what things have improved, if they continue to affect you in the same way that bothered you when you started, etc.
- Be honest with the therapist
Speak clearly in relation to what you expect from your psychological therapy. For example, if you want to lower stress levels, let them know. Having clear objectives can help you determine whether or not you see favorable results.
- Take notes
Recording what you feel, think and do since you start the therapeutic process can be of great help to see if you have made progress or not. Many times it is difficult to be really objective with yourself. There are many ways to do this, it can be with formats provided by your therapist or free records (written, voice notes, etc.).
- Keep it real
You need to be realistic about what you want to achieve in therapy. In a couple of days not all problems will disappear, and anxiety, stress or depression are not magically eliminated. They require continuous and committed work on your part to make progress.
- Talk to the therapist
If you feel like you haven’t made progress, talk about it. You may have made significant progress and not noticed it, but your therapist did. If despite this you do not feel that it is working, talking can help to change the work plan or referral to another therapist.
Keep in mind that the fact that psychological therapy does not work does not mean that there is something wrong with you. Simply that this type of approach is not the one for you. Nor does it imply that the therapist is not good at his job. Remember that there are many factors that influence and not all therapists are for all patients.
How do you know if the psychologist you go to is a good therapist?
- It is common when looking for a therapist to lean towards other people’s recommendations. But it bears repeating that just because it worked for a friend, family member or coworker does not guarantee it will work for you.
- While it’s important to search for a qualified therapist, keep in mind that titles aren’t everything. The number of master’s degrees, doctorates, etc., does not necessarily imply that he is the best therapist.
- The human quality and the way you feel with your therapist is fundamental. It is useless to be in therapy with someone with three doctorates who does not inspire confidence, with whom you cannot open up emotionally and you feel judged.
- This does not mean that you will always have a good time with your therapist, as the process is not easy and can sometimes be a bit tough. It is then about feeling comfortable and at this point, your instincts and how you feel will guide you.
- Within psychological therapy there may be some changes as it develops. This should respond to a change in method in order to help you achieve your goals. Therapists are human beings and they can make mistakes, but they can also rectify, improve and grow with you in the process of psychological therapy.
- Be very careful when looking for a therapist. Seek help from professionals graduated in psychology, specialized in health and who are collegiate. Currently there are many people who, without being real therapists, offer psychological advice. This can be counterproductive, because by not being qualified they can cause more harm than good. Consult the official pages of your country (schools, federations, etc.).
