For me a way to know that I am doing therapy right is how I will have very intense sessions where I am fighting off tears and end up being really upset later and then I have sessions that I felt very connected to my therapist and I feel like I made great progress. Therapy is hard work. There will be sessions that are your hardest ones and then others that go good and you feel good about.

As someone else said if you are miserable all the time or happy all the time then maybe something isn't right.