Finding the right mental health treatment can feel like a slow process. You might expect dramatic shifts, but progress often involves small steps that build over time. Noticing these incremental gains can help on your healing journey.

One study found that taking responsibility and ownership of your mental health—not solely relying on your psychiatrist or therapist—drives better mental health outcomes.

Here are 10 ways to know if your mental health treatment is working so you can continue to improve. These signs may come as gentle shifts rather than huge transformations, but they’re powerful proof that you’re on the right track toward better therapy outcomes.

10 SIGNS MENTAL HEALTH TREATMENT IS WORKING

Common treatment options for mental health problems include helpful forms of therapy, natural solutions, nutritional supplements, lifestyle changes, and psychiatric medication (when needed). If you want to know if your treatment program is leading to better therapy outcomes, look for these signs.

1. You’re more aware of your feelings and triggers.

One of the first signs that mental health treatment is working is increased self-awareness. You may find yourself more attuned to your emotions and start identifying specific triggers that influence your mood.

This awareness can help you navigate challenges with greater understanding and control. Once you start to feel more in control of your emotions and be more aware of your moods, it can be easier to implement the new strategies you learn in therapy.

2. You’ve adopted healthier coping strategies.

Effective mental health treatment often involves learning and using healthy coping strategies. If you notice that you’re replacing old unhealthy habits with new ways that reduce stress, calm anxiety, and alleviate low moods, this is a great indicator of progress.

You’ll most likely start to look forward to implementing practices instead of turning to less helpful outlets. Here are a few things you may start using:

• Diaphragmatic breathing to self-soothe and take control of your anxieties
• Journaling to identify your triggers and track what works and what doesn’t
• Motivation to enjoy movement or the mental energy to exercise again

3. You respond more thoughtfully to others.

Progress in your healing journey can also reveal itself in how you respond to people around you. Rather than reacting impulsively with anger, anxiety, or negativity, you might find yourself pausing before responding to choose a more measured reaction. This growth in your emotional regulation is a key indicator that you’re getting better.

Reactive mood disorders, such as borderline personality disorder and certain forms of depression, often involve intense responses to triggers. Gaining control over these automatic reactions shows that your treatment plan is helping you manage emotions in a healthier way.

This can help you improve interactions with others, mend relationships with loved ones, and strengthen your resilience in challenging situations.

4. You engage in kinder self-talk.

Mental health treatments often involve reshaping how you talk to yourself. If you catch yourself using gentler language and being less critical of yourself, it’s a sign you’re on the path to improvement.

Negative self-talk can be one of the hardest habits to break, so every step toward compassion in your inner dialogue is a positive sign of mental growth.

5. You have fewer automatic negative thoughts (ANTs).

In the early 1990s, Amen Clinics founder Dr. Daniel Amen coined the mnemonic ANTs—for automatic negative thoughts—to explain the different kinds of unwanted and unhelpful thoughts that get stuck in your mind. These ANTs crawl around and undermine your mental well-being.

If your mental health treatment is working, you may notice these ANTs are less frequent or less intense than before.

This doesn’t mean they will disappear completely. It does mean that you’re getting better at challenging them. Questioning your negative thoughts is the best way to help you break the cycle of self-doubt and gain a better perspective of your circumstances.

6. You have more energy.

​​The right treatment for mental disorders can make noticeable improvements in your energy levels by addressing underlying issues that drain your physical and mental stamina.

Mental health conditions like clinical depression, anxiety disorders, and chronic stress often come with symptoms of exhaustion, burnout, trouble focusing, and a lack of motivation. With an effective treatment plan, you may find that you have more enthusiasm to engage in activities you once enjoyed.

As your mood improves, that low-energy state starts to lift, and you can feel more energized to take on daily tasks without feeling overwhelmed. This is an encouraging sign that your treatment is helping. As stress decreases, your body conserves energy and you’ll feel refreshed and more resilient through your mental health journey. 

7. Your relationships are improving.

Mental health doesn’t exist in a vacuum—it affects your relationships too. If your connections with family, friends, or partners are becoming stronger and less stressful, it’s a clear sign you’re getting better.

Working with a mental health professional may be improving your communication skills and providing deeper self-awareness. This shows that the positive changes within you are extending outward.

The ripple effect of better personal relationships can reach your professional life as well. This can reduce the amount of stress you need to juggle on a daily basis and allows you more space to invest in your social life as well.

8. You have more mental clarity.

Progress in your mental wellness brings a greater sense of clarity in your thoughts and actions. If you notice your mind is feeling less cluttered and you’re able to focus better, you’ll also be able to organize your thoughts and reduce mental fog.

You’ll find it easier to make decisions and stay engaged in activities without feeling mentally drained. The importance of clear goals for effective mental health treatment cannot be overstated.

A 2020 study found that people who felt unclear about their therapy goals tended to feel less connected to their therapist, experienced more severe symptoms, required more sessions, and felt less reliant on their therapist.

Overall, this shift in focus and organization is a powerful sign that your mental health treatment is helping you feel more in control and grounded in your daily life.

9. You’re noticing more micro-moments of happiness.

If you find yourself noticing more little moments of happiness—whether it’s a smile from a stranger, a warm cup of tea, or the sound of birds singing—these are powerful signs of positive mental health progress.

Remember, progress isn’t about perfection; it’s about small, positive changes that add up over time. Take time to care for your mental, physical, social, and spiritual health so you can enjoy those personal happy moments without overthinking.

10. You feel more hopeful.

One of the most rewarding indicators of a successful mental health journey is an increase in hope. If you find yourself looking forward to the future and believing that things can improve, you’re experiencing a profound mental shift.

Feeling hopeful is a cornerstone of better therapy outcomes in an effective mental health treatment. It fuels the courage you need to keep going and gives a clearer perspective on your journey with the confidence to keep moving forward.

NOTICE YOUR MENTAL HEALTH PROGRESS

Every moment matters in your growth toward healing. You can use these insights to guide your next steps in the right direction on your roadmap to healing and growth.

It can be easy to overlook these signs when you’re focused on everyday struggles, but they’re worth celebrating. If you’re noticing even a few of these changes, it’s a good sign that your mental health treatment is moving you in the right direction.

Reviewed by Amen Clinics Inc. Clinicians