8 Signs You’re Healing in Therapy

By: GGC clinician Michaela Zoppa 

Do you ever find yourself wondering, “Am I really healing, or am I stuck in the same old
patterns?” Or maybe you even wonder whether therapy is "working" The truth is, progress is
not always speedy or linear. Signs of healing are often more subtle, and it can be hard to notice
the ways you're growing if you don't take the time to look at where you started. If you're unsure,
this post can help you recognize some signs that you're making progress and where you might
still be growing.

Here are some signs that you're healing in therapy:

1. You're Quicker to Notice When You Feel “Off”: Self-awareness can be a huge part of
therapy. As therapy helps to process emotions, you'll be more attuned to when something doesn't
feel quite "right" or you just don’t feel like yourself. You might realize that you're able to
identify emotions faster and can better understand where that feeling is coming from.

2. Thought Patterns Are Shifting: Another key sign of healing is that you find your thought
patterns shifting. If you've been stuck in negative or self-critical thinking, therapy can help you
become more aware of and challenge these patterns. Over time, you may find a trend toward
more balanced and realistic thinking. Maybe you're quicker to catch a "what if?" spiral, or you're
starting to see things in shades of gray instead of seeing everything as black or white.

3. Uncomfortable Emotions Feel a Little More Tolerable: Another huge step in healing is
being able to sit with discomfort. You may learn in therapy that emotions, even uncomfortable
ones, pass. As you heal, emotions will start to feel a little more tolerable, and you'll be more
capable of moving through them rather than avoiding or suppressing them. You will still feel
discomfort, but you’re more likely to allow yourself to feel it and let it pass, knowing that it
won’t last forever.

4. The Inner Critic Is Gentler: Many people have an inner critic that can sound harsh and
unforgiving. Healing often involves a shift toward a more compassionate and gentle voice. You
may find yourself more able to be kind and understanding with yourself, and less judgmental.

5. You're Setting Boundaries and Expressing Your Needs: Therapy often helps you learn to
advocate for yourself and set boundaries. You may find that it becomes more natural to say "no,”
and you'll feel more equipped to let others know what you need. Boundaries may still feel
uncomfortable to set, but they don't feel as impossible as they once did.

6. You Develop More Self-Care and Coping Habits: Self-care is so important to healing, and
therapy can help you recognize its significance. You may develop more self-care habits and
coping mechanisms, and these habits become part of your life and daily routine.

7. You're More Aware of Body Sensations: Healing isn’t just about your thoughts and
emotions. Therapy can also help you become more attuned to how your body sensations relate to
your emotions. You might notice that when you feel anxious, your chest tightens, or that you
clench your jaw when you’re stressed- things you may have never realized before.

8. Triggers from Past Trauma Feel Less Intense: Recovery from trauma doesn't happen
overnight, but you'll recognize that you're making progress when reminders or triggers from the
past don't feel quite as overwhelming. You may work through traumatic events in therapy and
develop coping mechanisms to handle these memories. As a result, you'll notice that those
triggers—people, places, or situations—lose some of their power.

Even as you celebrate these changes, you might also notice areas where you’re still feeling stuck.
That’s normal too! Here are some signs that your growth is still unfolding:

1. Certain Situations Still Feel Very Triggering: If certain interactions, comments, or
situations consistently provoke an intense emotional response (like anger, shame, or anxiety),
there’s likely still unresolved wounds beneath the surface.

2. You Still Struggle to Identify or Express Your Needs: If you have trouble knowing what
you need in the moment or expressing those needs to others, that might be an area where you can
continue growing. There might be more to unpack around self-worth, past experiences where
your needs weren’t met, or boundary setting.

3. Self-Criticism is Still Loud: If your inner critic continues to sound overly harsh, judgmental,
and unforgiving, it can be a sign that you might still have work to do around self-compassion,
self-worth, or perfectionism.

4. You Feel Stuck in Certain Patterns: Even after making some progress, you might notice that
you still get stuck in certain patterns, like: overthinking, avoiding conflict, seeking external
validation, procrastinating, or people pleasing. These patterns may be signs that you’re still
growing.

5. You Still Avoid Certain Emotions or Memories: If there are feelings, memories, or parts of
your past that feel too overwhelming to face, that might be a sign that there’s unresolved trauma
or past experiences that still need your attention.

Final Thoughts
Healing is something that happens over time, and there are probably days when you wish you
could just fast forward the process. But notice these subtle changes and how they add up. Every step, no matter how small, counts! Remember, healing isn’t about perfection—it’s about
progress. Celebrate how far you’ve come, and give yourself grace for the journey ahead.