Does therapy actually work?

Yes — psychotherapy has substantial evidence, particularly CBT for anxiety and depression, and it produces effects comparable to medication for mild-to-moderate depression with lower relapse rates after stopping. Fit with the therapist matters considerably.

Structured therapies like CBT have a defined method — identifying thought patterns, behavioural experiments, homework between sessions — which is what distinguishes them from supportive conversation.

Expect some sense of direction within 4-6 sessions. If there is none, raising it with the therapist or changing therapist is reasonable, not rude.