Finding Your Rhythm: How Often Should You Come to Therapy?
- Katarina Ament, PsyD, MS
- Apr 1
- 4 min read
If you're considering therapy or just starting out, you might be wondering, "How often am I supposed to go?" It's a great question! Let's talk about what's typical and how to figure out what's right for you.
The Basics: How Often Do Most People Attend Therapy?
Weekly Sessions: The Most Common Approach
For most people starting therapy, meeting once a week is the usual recommendation. This gives you enough consistency to build momentum and develop a comfortable relationship with your therapist. It also helps you remember what you talked about from session to session!
Important: If you're just beginning therapy or going through a particularly stressful time, weekly sessions are strongly recommended. Research shows that consistent weekly therapy results in significantly quicker improvement and recovery (Erekson et al., 2015).
Every Other Week: A Step Toward Independence
As you start feeling better and making progress, you and your therapist might decide to space out your sessions to every other week. This gives you more time to practice new skills on your own while still having regular support.
For people with moderate concerns who have already established a good relationship with their therapist, biweekly sessions can still be effective. However, if you're dealing with significant stress or just starting out, sticking with weekly sessions is generally best until you feel more stable.
Monthly Check-ins: Staying on Track
Once you've reached most of your initial goals, monthly sessions can help you maintain your progress. These "maintenance" sessions are great for checking in, handling small issues before they become big ones, and keeping your well-being on track.
How Long Will I Need to Be in Therapy?
This is another common question, and while the answer varies for everyone, there are some helpful guidelines:
Short-Term Therapy (2-4 Months)
Most people need at least 2-3 months of regular therapy to see meaningful benefits. For specific issues like adjustment to a life change or mild to moderate anxiety or depression, short-term therapy ranging from 8-13 sessions, or about 2-3 months of therapy, can be very effective (Howard et al., 1986).
Additional research by Hansen et al. (2002) suggests greater benefits after about 13-18 sessions, or roughly 3-4 months of weekly therapy.
Medium-Term Therapy (4-6 Months)
More complex or longstanding issues typically require at least 4-6 months of consistent therapy. This gives you enough time to:
Build a strong therapeutic relationship
Identify patterns that may be less obvious
Practice new skills and ways of thinking
Work through difficult emotions or experiences
Begin to see lasting changes in your day-to-day life
Longer-Term Therapy (6+ Months)
Some situations may benefit from longer-term therapy:
Complex trauma or childhood experiences
Persistent mental health conditions
Deep-seated patterns in relationships or behavior
Personality-related concerns
Ongoing life transitions or challenges
Studies show that while many people experience significant relief within the first few months, deeper and more lasting changes often continue to develop with additional time in therapy (Knekt et al., 2008).
One study by Knekt et al. (2016) showed that long-term therapy resulted in “greater reductions in symptoms, greater improvement in work ability and higher remission rates.”
What About Session Length?
Most therapy sessions last about 45-55 minutes. This gives you enough time to dive into important topics without becoming emotionally exhausted.
Sometimes sessions might be:
A bit longer (75-90 minutes) for couples therapy, family sessions, or certain specialized treatments
Shorter (20-30 minutes) for quick check-ins with primary care providers or psychiatrists for medication management
Finding What Works for You
While these guidelines are helpful, therapy is ultimately a personalized experience. Your therapist will help you figure out the right frequency and duration based on:
What you're working on and how you're feeling
Your personal goals for therapy
What fits your schedule and budget
How you respond to the therapy process
Don't be afraid to speak up if you feel like you need to meet more or less often. Good therapists understand that needs change over time, and they'll work with you to find the schedule that helps you thrive.
The Bottom Line
While therapy should be flexible enough to meet your individual needs, research consistently shows that regular sessions (weekly or biweekly) for at least 2-3 months provide the best foundation for meaningful change. Starting with this framework and adjusting as you go is often the most effective approach.
Remember: The best therapy schedule is the one that works for you while providing enough consistency and support to help you reach your goals!
References
Erekson, D. M., Lambert, M. J., & Eggett, D. L. (2015). The relationship between session frequency and psychotherapy outcome in a naturalistic setting. Journal of Consulting and Clinical Psychology, 83(6), 1097-1107.
Hansen, N. B., Lambert, M. J., & Forman, E. M. (2002). The psychotherapy dose-response effect and its implications for treatment delivery services. Clinical Psychology: Science and Practice, 9(3), 329-343.
Howard, K. I., Kopta, S. M., Krause, M. S., & Orlinsky, D. E. (1986). The dose-effect relationship in psychotherapy. The American Psychologist, 41, 159–164.
Howard, K. I., Kopta, S. M., Krause, M. S., & Orlinsky, D. E. (1986). The dose-effect relationship in psychotherapy. The American Psychologist, 41, 159–164.
Effectiveness of short-term and long-term psychotherapy on work ability and functional capacity — A randomized clinical trial on depressive and anxiety disorders. Journal of Affective Disorders, 107(1-3), 95-106.