How Often Should You Go to Therapy?

Updated 8/20/2024

Therapy can be a critical tool in managing and improving mental health. It offers many benefits, from gaining a better understanding of yourself and your needs to overcoming personal challenges and healing from past trauma. 

While there’s no rulebook on the frequency of sessions you need, figuring out how often to see a therapist can determine how quickly you’ll see results. In some research, seeing a therapist twice a week leads to a faster and more significant reduction in depressive symptoms, but that’s not going to be the case for everyone. 

It’s essential to recognize that therapy isn’t a one-size-fits-all solution. How often you should go to therapy depends on what you’re addressing, your goals, your treatment plan, and the type of therapy you’re seeking. Taking a personalized approach to therapy means you’ll get the support you need for the best outcome and results.

Recommended Average Frequency for Therapy

Many people in therapy see great results from weekly therapy sessions. A once-per-week cadence gives you enough time between regular therapy sessions so that you can process what you discussed and learned and then apply any insights or coping mechanisms in a real-world setting. A week also gives you time to observe the effects of your efforts. Having a consistent therapy schedule helps you maintain momentum without feeling overwhelmed or having anxious feelings about therapy. 

With that said, weekly therapy sessions aren’t suitable for everyone. The recommended frequency can change based on the intensity of issues being treated and what phase of therapy you’re in. More frequent sessions — for example, twice-a-week sessions — might be beneficial during acute stress or crisis situations. Conversely, as you progress and feel more confident using the coping mechanisms you’ve learned, frequency might be reduced to biweekly or monthly sessions.  

“The frequency of therapy sessions for clients can vary depending on individual needs, symptom severity, and therapeutic approaches. Generally, in the initial phase, clients benefit from weekly sessions to establish a strong therapeutic relationship and provide consistent support, with some cases requiring bi-weekly sessions if symptoms are severe. As clients stabilize and develop coping mechanisms, the frequency can be adjusted to bi-weekly sessions, with regular assessments to determine if further adjustments are necessary. In the maintenance phase, clients who have made significant progress may transition to monthly sessions or an as-needed basis during stressful times. Among my clients, weekly to bi-weekly sessions have been particularly beneficial.”

– Talkspace therapist, Famous Erwin, LMHC

Factors Influencing Therapy Frequency

Multiple factors can influence the appropriate frequency of sessions. Determining the proper schedule is based on your specific needs and the individual circumstances of your therapy journey.

Severity of issues

The severity and complexity of the issues you want to address will significantly influence how often you should go to therapy. The more severe your challenges are — for example, major depressive disorder (MDD), certain types of anxiety disorders, or severe trauma — the more frequently you might need to go to therapy to get the intervention you need.

Therapy goals

Your therapy goals play a large part in determining how often you should see a therapist. Short-term goals, like managing a specific stress in your life or a crisis you’re experiencing, can require more frequent sessions in the beginning. Long-term goals, like improving your emotional resilience or working through deep-seated issues from your past, might allow a more spread-out schedule since these types of problems tend to take longer to address.

Type of therapy

Recommended frequency can vary based on the types of therapy you’re getting. The nature of a therapeutic approach comes into play when determining how often sessions should be scheduled. For example, cognitive behavioral therapy (CBT) is often structured around weekly sessions so you and your therapist can monitor progress and adjust strategies as necessary.  

Personal schedule

Personal scheduling considerations — like work commitments or home responsibilities — can impact how frequently you’re able to attend therapy. It’s important that the demands of therapy remain flexible to ensure it remains a supportive environment without becoming a stressful commitment that adds more to your plate. Most therapists will work with you to find a schedule that offers effective outcomes while considering your personal time constraints and limitations.

The Power of Consistency in Therapy

Figuring out how often you should see a therapist is important for consistency. Attending regular sessions helps build and maintain the therapeutic relationship. It’s actually not just about frequency, but about creating a rhythm that supports lasting change. There are multiple reasons why going to therapy regularly is beneficial, including:

• It builds trust and rapport between you and your therapist: Regular interactions with your therapist will strengthen your relationship and create a foundation of trust that allows you to address sensitive or intense issues during sessions.
• It enhances your self-awareness: Consistent therapy encourages you to reflect on your thoughts, feelings, and behaviors to promote profound self-awareness.
• It maintains momentum: Frequently attending therapy keeps the process active and moving, preventing setbacks and allowing you to stay focused on your goals. 
• It’s an opportunity to adjust when needed: Regular sessions ensure your therapist can immediately identify and address new or recurring challenges and adapt their strategies in real time.
• It’s a support system: Therapy can be a reliable source of support during difficult times.
• It helps you develop skills: The skills you learn in therapy — like coping skills, communication strategies, personal reflection, and identifying unhealthy or unhelpful thought and behavior patterns — must be practiced and reinforced.

Adjusting Therapy Frequency Over Time

Your needs and circumstances evolve as you progress through your therapeutic journey. The right therapist can help you adjust the frequency of your sessions to reflect your needs. Adapting to changes appropriately and in a timely manner will help you get the most out of your therapy.

Communicating with your therapist is essential. Regular check-ins about how you’re doing and how well your current schedule is working are vital to your treatment plan. It’s at this part where you should let your therapist know if you feel that therapy isn’t working. Your therapist might recommend changing the frequency of your sessions because of:

• Your progress
• A change in circumstance
• Therapeutic outcomes
• Your feedback

Personalizing Your Therapy Schedule

Everything about therapy is personal, including your schedule. Tailoring the frequency and timing of sessions to fit your needs and preferences can significantly enhance the effectiveness of therapy. Discuss your needs with your therapist to ensure you get the most customized approach.

• Have an open dialogue with your therapist to discuss your needs, preferences, and concerns.
• Remain flexible according to your lifestyle so therapy doesn’t become a source of stress due to scheduling conflicts or being overcommitted.
• Make adjustments based on progress and current needs as you progress through therapy.
• Consider your emotional and physical well-being to ensure it stays aligned with your current therapy schedule.

Get Therapy When & How You Need It

Finding the right balance between managing your mental health and living your life can be challenging. Talkspace has revolutionized the therapy experience by offering unparalleled flexibility and convenience to get online therapy when, where, and how you need it. 

With Talkspace, you can connect with licensed and experienced mental health professionals on a secure platform to ensure therapy is available when your schedule and personal preference allows it. You shouldn’t have to worry about how often to see a therapist or stress about getting to appointments when you have so much else to worry about. Talkspace makes the process easy, so you can commit to it and start seeing results. 

When you choose Talkspace, you’re starting a journey toward better mental health that respects your time. Learn how to get the most out of online therapy and reach out today.