Have you ever reached a milestone in your therapy journey, perhaps a moment of clarity or a breakthrough with a long-standing issue, and felt a sense of accomplishment wash over you? Maybe you finally spoke about something you've held back for years, or perhaps you managed to use a new, healthy coping mechanism in a challenging situation. These moments, big or small, are worth celebrating! 

As a therapist, I often see individuals downplaying their progress, instead opting to focus on the challenges that lie ahead. Whilst knowing that some hard work is still required, it’s equally as important to recognise and celebrate every step forward that you take. After all, acknowledging your successes in therapy can be just as important as the therapy itself. 

What Does Success Look Like? 

Success in therapy is a unique and personal experience and you shouldn’t compare your journey to others. It’s not just about the absence of symptoms, it’s about knowing that you are stronger than your mental health issues and seeing positive change and growth in your life.  

This might look like a reduction in anxiety symptoms for one person, whilst for another, it could be improved communication in close relationships. Perhaps you’ve started to alleviate OCD compulsions, challenge negative thought patterns, or you’re feeling a bit more freedom from past trauma. You might find yourself setting healthier boundaries, managing your anger, or feeling more confident in yourself and your decisions. Whatever it is, your success is personal to you. 

Success can also manifest in different ways depending on the nature of your therapeutic work. If you started therapy because of struggles with depression, success may be experiencing more feelings of joy and increased motivation. Or, if you are going through EMDR for childhood trauma, it could mean feeling safer and more secure in your present life. For those navigating relationship issues, success might involve improved communication and deeper connection with loved ones. 

Throughout your journey, you should acknowledge the small victories. Whilst these might seem insignificant at first, they are the stepping stones towards lasting change. Did you manage to look at a situation in a more positive light than usual? Were you brave, in a moment you didn’t really want to be? Did you manage to calm yourself down, when you might’ve previously lost your temper? These shifts, whilst subtle, show that you’re moving in the right direction.  

As an example, imagine a young adult struggling with social anxiety, who’s currently in the process of receiving young people’s counselling. An achievement for them might mean attending a social event, such as a party or sleepover, that they might have previously avoided. However, in the initial stages of therapy, even a smaller step such as making and maintaining eye contact during a conversation, or initiating a conversation with a new person, are equally important milestones worth celebrating. 

Why Celebrate? The Benefits for Your Mental Health 

Celebrating successes both large and small during your therapy journey isn’t just about acknowledging how far you’ve come, it's also a vital part of maintaining good mental health and encouraging yourself to continue. When you acknowledge your achievements, you boost your self-esteem and reinforce constructive behaviours. Each celebration is a reminder of your strength, resourcefulness and determination, motivating you to take the next step towards your goal. 

Every time you celebrate a win, you’re basically telling yourself “I can do this!”. This constructive reinforcement can be incredibly powerful, especially in the face of setbacks or challenges. Celebrating yourself will not only help you to overcome obstacles, but it will also improve your self confidence, rather than relying on others’ encouragement.  

This can also deepen your self-awareness. Taking the time to reflect on your achievements allows you to understand yourself better, identify your strengths, and recognise the strategies that have worked for you - so you can continue to use these in the future. This increased self-awareness can be invaluable in navigating future challenges and making conscious healthy choices that support your well-being. 

How Success Impacts Your Therapy Journey 

Acknowledging your achievements also has a profound impact on your progress in therapy and your relationship with your therapist. When you share your achievements with your therapist, you’re creating a sense of shared accomplishment. Having open communication encourages trust and collaboration, allowing you to delve deeper into your therapeutic work with greater confidence and vulnerability. 

By sharing your successes, you also provide valuable feedback to your therapist, allowing them to tailor their approach to your specific needs and goals. This collaborative approach can help make your sessions more effective and help you to achieve positive lasting change.  

Creative Ways to Celebrate 

So, what are some healthy ways to celebrate your wins? Try and think of ways that feel authentic and meaningful to you. Perhaps you enjoy journaling, so why not dedicate an entry to your latest breakthrough? Or, when you achieve a wider goal, you could treat yourself to a new notebook. Use this to reflect on the journey, the challenges you overcame, and the new insights you gained. 

Or maybe you could create a success jar where you collect notes about your achievements. Each time you experience a win, no matter how small, write it down and add it to the jar. Having a visual reminder of your progress can be really uplifting, especially during more difficult times. You could also open the jar at the end of the year, or on your final therapy session, to see how far you’ve come. 

Want to celebrate important steps you take, as you take them? One way to do this is by rewarding yourself for doing certain tasks. For example, each time you have a therapy session, you could treat yourself to a bubble bath afterwards. Or, if you’re working towards a specific goal, such as reducing social anxiety, you could combine challenges and rewards. If your task is to try a social activity, such as a walk with a friend, you could perhaps treat yourself to your favourite hot drink whilst you’re out.  

Don’t forget about the importance of continued self care throughout your journey too. Trying an activity you previously avoided due to anxiety or low mood can be a wonderful way to celebrate your success. You might have a newfound interest in reading, nature walks or creating art, take some time to explore different hobbies and find which one works best for you! Want more self care tips? Take a look at our blog all about self care and wellbeing. 

The important thing to remember is that celebrating doesn’t mean ignoring your struggles and it shouldn’t be a way to avoid working towards the next steps in your journey either. It’s about acknowledging your progress whilst continuing to work towards your goals.  

Turning Setbacks into Opportunities 

Therapy is not always a linear journey. There will be times when you face setbacks or feel like you're not making progress. Understandably, setbacks can feel incredibly frustrating, but they also offer valuable opportunities for growth. Instead of seeing setbacks as failures, try to see them as a small bump in the road that you can overcome. What can you learn from this setback? How can you adjust your approach moving forward? 

Perhaps you experienced a resurgence of anxiety symptoms after a period of feeling calm. Instead of getting discouraged, explore the potential triggers for this setback. Did a specific event or situation contribute to your anxiety? What coping mechanisms did you try, and how effective were they? This self-reflection can provide valuable insights and help you develop new strategies for managing your anxiety. 

Celebrating Success with Others 

While celebrating your achievements and milestones with your therapist is essential, you can also share your progress with trusted friends and family members. Choose individuals who are supportive and understanding, those who will celebrate your wins without judgment or minimising your struggles. 

Talking about your progress with loved ones can create a sense of connection and shared joy, and it can also help them to understand your journey and offer encouragement along the way. However, it's important to respect your own boundaries and only share what you feel comfortable sharing. 

If you are looking to start your therapeutic journey, whether you're seeking individual, person-centred therapy, couples therapy, EMDR, or young adult support, please don't hesitate to reach out. I offer appointments both face-to-face at my clinic near Warrington, Cheshire, and online via Zoom.  

Together, we can explore how to celebrate your successes and navigate the challenges, empowering you to create a more fulfilling and meaningful life.