Glad you are finding MSF a good, safe place to talk about tge things bothering you. It is where I started years ago before finding the exceptional therapist I had for years.
As for tracking progress, some find journaling to be a benefit. I never journaled.....lol....I would just look back years later & think WOW, I can't believe all these wonderful changes have happened in my life from the skills I learned in therapy.
I just got together with a group of ladies from my therapy DBT group we were in & we were all saying the same thing. We had the best therapist for both private & the group & were together for years then followed her into her private practice. My first private therapist there retired & when she left she said she never thought she could break through the walls I had built around myself but was so happy to see that they did. I sensed it was happening cause life & relationships with others felt different than it had all my life in a very good way. I grew up around dysfunctional parents & married a dysfunctional husband (I finally left). Learning functional skills through DBT & a wonderful therapist & being surrounded by wonderful people where I moved to was the perfect foundation for change to be built on