How Long Does Therapy Take to Work?

Updated 07/15/24

Therapy can teach you to manage challenging feelings, relationships, and experiences. It’s a powerful tool that can enhance every aspect of your life. Deciding to seek help takes courage, and it’s natural to have questions about the process — especially if it’s your first time. One of the most common things people wonder is how long therapy takes to work?

There’s no universal timeline for how fast you’ll see results after beginning therapy treatment. The length of therapy can vary, depending on the type of therapy, specific issues addressed, individual experiences, and personal commitment. It can range from a single session to several years, depending on your goals and the progress you achieve.

Read on to learn more about the process and to find out when you might start feeling better from your mental health condition.

How Many Therapy Sessions Does It Take to See Progress?

Therapy is not a one-size-fits-all deal. What works for one person may not work for another, and there will always be a degree of variability when we look at results. That said, some research offers a glimpse into what you might expect on your journey. 

According to the American Psychological Association (APA), more than half of people who seek therapy will recover within 15 – 20 sessions on average. 

Factors of the Timeline of Effectiveness

Several factors can impact how long it takes for therapy to work. Understanding each can ensure you get the most effective, efficient results from the work you’ll be doing with your therapist. 

Type of therapy

Finding the right type of therapy is crucial, as different approaches are suited for different people, experiences, and conditions. It’s important to remember that what works well for one person might not be as effective for another, highlighting the importance of a tailored approach to mental health treatment.

Cognitive behavioral therapy (CBT) is a popular and evidence-based talk therapy approach that helps individuals identify and change unhealthy or unhelpful thought and behavior patterns, making it an effective form to treat symptoms of depression or anxiety in some people. Within the spectrum of CBT, there is Dialectical Behavior Therapy (DBT), which is particularly useful for individuals experiencing extreme or severe emotions and trauma, or those who are dealing with conditions like borderline personality disorder or PTSD.

While many people find that they see results from CBT or talk therapy within 12 weeks or so, it’s important to note that therapy is not a one-size-fits-all solution. DBT, for example, might take longer—sometimes months—to see significant changes, often involving a group therapy component as part of the treatment process. It’s essential for individuals to discuss their specific needs and expectations with a therapist, who can provide guidance on the most appropriate therapy treatment plan outcomes.

Individual factors

Your history and background can affect how long it takes to address specific behaviors, thoughts, or symptoms. Unhealthy habits and patterns can be more ingrained if you’ve engaged in them for years (or decades). The nature of your issues and experiences will be part of what determines how long your therapy takes to work.

Severity and duration of mental health issues

The severity and duration of mental health issues significantly influence the timeline for achieving successful therapy outcomes. More severe mental health conditions or multiple co-occurring disorders may take longer to see improvement, as these cases often require a more complex and nuanced treatment approach.

Similarly, mental health conditions that have gone untreated for an extended period may also necessitate a longer treatment length to achieve noticeable changes. It’s essential to understand that the path to improvement may vary greatly depending on these factors, requiring patience and perseverance in treatment.

Commitment and motivation

Therapy is a commitment. It takes determination and a willingness to work the process. Those who spend the most time learning and implementing new tools and strategies typically see the most successful therapy results. The good news is you can see change quickly if you’re committed and motivated to your growth and healing.

Therapist-client dynamics

Feeling a connection with a therapist is instrumental to the healing process. Opening up and sharing your fears, worries, and experiences makes you vulnerable. A solid, dynamic, and trusting therapist-client relationship is imperative as you explore self-improvement. Knowing how to find the right therapist is key to seeing results as soon as possible.

“Feeling comfortable with your therapist is key to a successful experience in therapy. Being able to open up about your struggles, worries, fears, hopes, and dreams in a safe environment with your therapist will allow you to delve deeply into your concerns and be open to new insights, feedback, and strategies to work on and reach your goals.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

External factors

Sometimes, life throws unavoidable curveballs that are entirely out of your control. External factors such as job loss, the death of a loved one, relationship breakdowns, or unexpected health issues can significantly impact your mental health and the effectiveness of therapy. If external factors seem to keep you from getting the most out of your therapy, reliable access to support and resources can help keep you — and your healing — on track. 

Don’t wait for a significant upheaval, though. Establishing a robust support system early on can reduce the negative impact of any unexpected challenges you face. This support system might include family and friends, community resources, support groups, or online forums that provide emotional support and practical assistance during difficult times.

Setting therapy goals

Goal setting is essential to get the most out of therapy. A mental health professional can help you identify goals for therapy that are within reach. No matter what your objective is, a clear and attainable goal is a crucial part of the therapy process. 

Some examples of therapy goals may include:

• Building up your confidence so you can advocate for yourself
• Practicing self-care
• Setting boundaries
• Improving communication
• Finding the tools you need to get out of a toxic relationship

Setting Realistic Expectations

Research shows that therapy is effective. The APA states that 75% of people who seek treatment see positive results and improved symptoms — but it’s not magic. Deciding to start therapy is a great first step, and setting realistic expectations about the process will help alleviate frustration when change doesn’t happen overnight. It’s important to walk into your first appointment without the misconception that you’ll leave healed after just one therapy session.

Maximizing Therapy Effectiveness

To get the most out of therapy, you must be willing to show up and actively engage in the process. You also have to acknowledge that your work won’t be limited to the minutes or days you’re in a therapy session. The more invested you are in your therapy treatment plan and the more willing you are to implement the tools you learn into your daily life, the quicker you’ll see results.

It’s not uncommon to get “homework” from your therapist. These outside-of-session assignments are worth the effort you’ll put in. They help cement the strategies you explore into your daily thought and behavior patterns. As the saying goes, practice makes progress, which is true even in therapy. 

Lifestyle factors should also align with your attempts to have a healthy mind and body. Things like keeping a healthy sleep habit, eating well, and working out can all complement your efforts in therapy.  

“While each person’s path in therapy is unique, one thing that will help you get the most out of therapy as quickly as possible is being as open and honest as possible right from the start so that you and your therapist can begin to work on what is meaningful to you. Therapists always say – we can’t help if we aren’t told the information – so speaking up even when it is challenging or uncomfortable makes all the difference.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

How to Know if Therapy is Working

Wanting to know if your hard work is paying off is understandable. Signs that point toward progress in therapy include:

• Seeing a shift in perspective: You start viewing things that once overwhelmed you as obstacles you now feel equipped to overcome. 
• Using coping strategies and tools: It’s a real sign of growth to find that you’re naturally reaching for the journal to write about your stress or taking a deep breath and counting to 10 before responding to something distressing.
• Improved relationships: Conversations and interactions feel more like a healthy and mutually beneficial dialogue than a toxic or damaging exchange.  
• Emotional regulation and control: You are less likely to have knee-jerk reactions and find you can pause and reflect before responding to stressful situations. 
• Recognizing new habits and patterns: You realize that your instinct to take the unhealthy route is starting to be replaced with better, more proactive, more restorative choices. 

Start Therapy with Talkspace

If you’re ready to change your life and have been thinking about starting therapy, Talkspace is an online therapy platform that simplifies the process. Talkspace matches you with the right therapist for your needs, goals, and preferences. In no time at all, you’ll be on the path toward healing without the headaches of the traditional therapy experience — no commutes, no waiting rooms, and reduced time to access care.

If you’re wondering how effective it is or how long therapy takes for most Talkspace members, research shows online therapy can be as or more effective as in-person treatment, in the same amount of time. The sooner you start, the sooner it can work — reach out to Talkspace today to get started.