How Long and How Often Should You Go to Therapy?

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When it comes to therapy, figuring out how long and how often you should go can be confusing. Just like with medicine, the “dose” of therapy—the duration and frequency of sessions—plays a significant role in how effective it is. This blog explores how these factors influence therapy outcomes, providing valuable insights for prospective clients.

How Long Should Therapy Last?

The Relationship Between Duration and Outcome

The duration of therapy refers to the total time you spend in treatment, usually measured in weeks, months, or even years. Studies show that longer therapy generally leads to better results. However, the best duration for you depends on several factors, including the type of therapy, the issues you’re addressing, and your personal circumstances.

Phases of Therapy

1. Initial Phase: The first few sessions are all about building a strong, trusting relationship with your therapist. This is crucial because a good therapeutic alliance is one of the most significant predictors of positive outcomes. During this phase, therapists usually conduct assessments and set treatment goals.

2. Middle Phase: This is where most of the therapeutic work happens. The duration of this phase can vary. For example, Cognitive Behavioral Therapy (CBT) might take 12-20 sessions, while psychodynamic therapy can last several years. This phase focuses on addressing your issues through various techniques and interventions.

3. Termination Phase: The final phase involves consolidating gains, planning for the future, and preparing to end therapy. The effectiveness of this phase depends on the progress made during the middle phase and your readiness to finish therapy.

Short-Term vs. Long-Term Therapy

Short-Term Therapy: Approaches like CBT are highly effective for specific issues such as anxiety and depression. However, more complex or chronic conditions, like personality disorders, often require longer-term treatment to see significant improvement.

Diminishing Returns: Therapy’s benefits may plateau after a certain point. For instance, significant improvements often occur in the first 20 sessions, but additional gains tend to slow down after about 40 sessions unless certain conditions are met.

How Often Should Therapy Sessions Occur?

The Relationship Between Frequency and Outcome

Frequency refers to how often therapy sessions are held, typically ranging from multiple times per week to once a month. Different treatment protocols recommend varying frequencies based on the nature and severity of the issues being addressed.

Common Frequencies and Their Benefits

1. Weekly Sessions: This is the most common frequency. Weekly sessions provide a balance between giving you time to process insights from therapy and maintaining consistent progress. This frequency suits many therapeutic approaches and a wide range of issues.

2. Twice-Weekly Sessions: More intensive therapy, such as twice-weekly sessions, may be recommended for severe or acute conditions, like major depression or severe anxiety disorders. This frequency can help maintain momentum and provide more immediate support.

3. Biweekly or Monthly Sessions: Less frequent sessions, such as biweekly or monthly, might be suitable for those in the maintenance phase of therapy or who have made significant progress and require less frequent check-ins. These sessions can help sustain gains and prevent relapse.

Impact of Frequency on Outcomes

Intensive Therapy: Multiple sessions per week can rapidly reduce symptoms, especially in crisis situations or for severe symptoms. However, this approach requires a significant time and financial commitment.

Consistency vs. Flexibility: Consistency in session frequency is crucial for building and maintaining the therapeutic relationship and for continuous progress. However, flexibility is also essential, as your needs may change over time, necessitating adjustments in frequency.

Specific Treatment Protocols

Many treatment protocols prescribe specific frequencies to optimise outcomes. For example, Dialectical Behavior Therapy (DBT) for borderline personality disorder typically involves weekly individual therapy sessions, weekly group skills training sessions, and as-needed phone coaching. This structured approach helps ensure comprehensive and consistent support.

Balancing Duration and Frequency

Balancing the duration and frequency of therapy is both an art and a science. While evidence-based guidelines provide a foundation, individualized treatment planning is essential. Factors to consider include:

Your Condition: The severity and nature of your issues significantly influence the required duration and frequency of therapy.

Therapeutic Approach: Different therapeutic modalities have varying recommendations for duration and frequency.

– Your Preferences and Circumstances: Practical considerations such as your availability, financial situation, and personal preferences must be considered.

Long-Term vs. Short-Term Therapy: A Closer Look

Benefits of Long-Term Therapy

Long-term therapy, often extending beyond a year, is particularly beneficial for dealing with complex trauma, chronic mental health conditions, or pervasive personality disorders. Over an extended period, you can explore intricate patterns and underlying issues contributing to your difficulties. Long-term therapy allows for:

Deep Healing: Addressing core issues at a fundamental level.

Sustained Change: Reinforcing and maintaining positive changes over time.

Strong Therapeutic Alliance: Building a deep, trusting relationship that supports the therapeutic process.

Challenges of Long-Term Therapy

However, long-term therapy also presents challenges, such as time commitment and potential dependency on the therapist. It’s important to reassess progress and goals continually.

Advantages of Short-Term Therapy

Short-term therapy, including approaches like CBT and Solution-Focused Brief Therapy (SFBT), is designed to achieve specific, measurable outcomes within a limited timeframe. This approach is particularly practical for addressing acute issues or for those who prefer a more structured, goal-oriented process. Benefits include:

Efficiency: Rapid symptom reduction and problem resolution.

Cost-Effectiveness: Lower overall financial burden due to fewer sessions.

Focus: Clear, concise goals that drive each session.

Limitations of Short-Term Therapy

While effective for many, short-term therapy may not be suitable for those with deep-seated issues or requiring extensive emotional exploration. The limited timeframe can restrict the depth of work.

Practical Applications: Case Studies

Case Study 1: Long-Term Therapy for Complex Trauma

Jane, a 35-year-old woman, sought therapy for symptoms of complex PTSD stemming from childhood abuse. Her therapist recommended long-term psychodynamic therapy. Over two years of weekly sessions, Jane gradually uncovered and processed traumatic memories, developed healthier coping mechanisms, and rebuilt her self-worth. The extended duration allowed for deep, transformative healing.

Case Study 2: Short-Term Therapy for Acute Anxiety

John, a 28-year-old man, presented with acute anxiety affecting his job performance. His therapist recommended a 12-week course of CBT with weekly sessions. Through targeted interventions, including cognitive restructuring and exposure exercises, John experienced a significant reduction in anxiety symptoms within a few weeks. The structured, time-limited approach helped him achieve his goals efficiently.

Case Study 3: Intensive Therapy for Severe Depression

Maria, a 45-year-old woman, was experiencing severe depression and suicidal thoughts. Her treatment plan included twice-weekly sessions of interpersonal therapy (IPT) for the first three months, followed by weekly sessions. The intensive initial phase provided necessary support and crisis intervention, while the subsequent weekly sessions helped her stabilize and make sustained progress. This flexible, phased approach ensured her treatment was responsive to her evolving needs.


Understanding how the duration and frequency of therapy sessions affect outcomes is crucial for effective treatment planning. While longer durations and appropriate frequencies generally lead to better results, the optimal “dose” of therapy varies depending on individual needs, the nature of the issues being addressed, and the therapeutic approach used. By considering these factors, therapists can tailor their interventions to maximize benefits, fostering lasting and meaningful change.

For clients, being informed about these dynamics helps set realistic expectations and make informed decisions about therapy. Whether you’re navigating the early stages of treatment or contemplating the end of a therapeutic journey, understanding how duration and frequency affect outcomes can enhance the overall effectiveness of therapy.

As clinical psychology continues to evolve, ongoing research into the dose-response relationship will provide deeper insights and more refined guidelines, ultimately improving the quality of care and outcomes for those seeking therapy. By embracing a nuanced, evidence-based approach to therapy duration and frequency, therapists can better support their clients toward mental health and wellbeing.