I look at very concrete things. For example, back when I first started therapy, I was very afraid of being out during the night (even 9-10 p.m) and thanks to therapy now I don't mind the time and I feel safe and confident in my ability to manage, though external circumstances in my city have not changed. When I started therapy I never hung out with friends for the sake of it (without having a project to work on or something) and now I hang out with friends and groups regularly. I am in much more contact with my body and emotions, which helps me in both my personal and professional life. There are many more aspects with which I've made progress through therapy, but these are some of the highlights for me.