I've been in therapy for 4-1/2 years - 1x/week in group T and 1-2x/week individual T. People around me have noticed drastic changes in me over the years - some people I come across after not seeing them for a while are sometimes even shocked about the transformation. Yet, I don't feel much different at all. I don't see the change, it happened so gradually.

One thing that helped me to really take stock of the changes I did make was to pick a time period before therapy and see what aspects of my life are different.

And then when I find myself dissatisfied because there's no real progress made in an important area, I have to look to myself to see what I need to do differently in order to make change happen. That may involve being more direct with T, in telling T what I need in order to get to where I want to be.