How Often Should You Go to Therapy? Here’s What The Frequency Depends On
How Often Should You Go to Therapy
Whether you’re new to therapy or have been in it for a while, you might get to a point where you wonder how often you should go to therapy sessions. It might feel like you’re going too much or too little, depending where you’re at.
But how many sessions are needed to be effective? Is there a standard frequency for therapy sessions? What’s the right amount of sessions you can attend for it to be effective? We’ll dive into that here.
The answer to this question is that it really depends on your situation, your commitment, and your lifestyle.
What makes it effective?
Typically, you might start to notice a difference and feel better after two to three sessions if you’re attending the sessions and putting in the required effort. Part of what makes therapy effective is when it’s a collaborative process, and you get to work together with your therapist to achieve your personal goals.
Therapy takes work. But think of it as 1% changes, not tons of effort exerted at once. It’s like learning how to take weights off your body so you can run again without so much effort.
Keep in mind that no one’s the same, and different issues take different amounts of time to overcome. So, if you feel like you’re not making progress in the way you hoped, keep at it, and talk to your therapist about what else you can do on your healing journey.
Most people assume that attending therapy once a week is enough. That assumption often comes from the media, advertisements, insurance coverage, scheduling, and just the way that it’s been done in the past. However, when it comes to therapy, there’s no one-size-fits-all solution. Scientific studies have actually shown that attending more frequent therapy sessions in the first three months offer faster improvements and recovery than once a week sessions. Research has also shown that twice-weekly sessions reduce depression more than once-weekly sessions.
You should, of course, keep your insurance, finances, and schedule in mind, but also listen to your therapist’s recommendations. You may need bi-weekly sessions or you may need to start with a few sessions every week and then taper down to once a week.
Contact us today to get your questions answered and set up a consultation. We want to help you not only feel better, but to gain control of your life and to thrive.
What Determines How Often You Should Go To Therapy?
Therapy’s an individual journey and is really quite different for each person. Your schedule, lifestyle, and personal circumstances all affect how often you should attend therapy. Your mental health status and the type of therapy you’re attending also determine the recommended frequency.
For example, someone dealing with mild depression will most likely need to attend less frequent therapy sessions than someone who’s dealing with trauma (resulting in PTSD), extreme anxiety, or an eating disorder. Your finances, insurance coverage, and schedule may also affect how often you can attend sessions.
Some types of therapy like group sessions and intensive outpatient programs meet several times a week. We offer a 6-week (or more) program with each session meeting 3 times per week for 2 ¼ hours. Other types of therapy are more intensive and may include sessions that meet daily, weekly, biweekly, or as needed.
As you meet with a therapist and share more about what your goals are, they’ll recommend how many times a week you should attend therapy. They’ll conduct an initial evaluation and work collaboratively with you to see what schedule is most beneficial for you. Along the way, your therapist may adjust the frequency of sessions as needed.
The Right Amount of Therapy For You
How do you know if you’re going to therapy too often or not enough? Before we answer that question, remember that consistency is key. If you consistently attend once a week therapy sessions, show up on time, stay through the whole session, do your homework, and put in the work needed, you’ll progress faster than someone who goes to therapy multiple times a week but isn’t consistent, misses sessions, and doesn’t complete the required steps. Like anything in life, you really do get out what you put in.
When To Go More
If you’ve already attended a few therapy sessions and feel like you’re not improving, you’re still dealing with the same issues, and you’re feeling stuck, talk to your therapist. You may need to increase the frequency of your sessions. It’s perfectly acceptable to meet with a therapist or attend group therapy more than once a week. In fact, it can be really helpful. The more effort and time you put into therapy, especially in the beginning, the faster you will be able to heal, have the coping mechanisms to deal with life and stress, and the faster you can get on track to live a brand new life…the life you always dreamed of (and yes, it’s possible).
When To Go Less
If you feel the opposite, like you’re attending too many therapy sessions, then it may be time to talk to your therapist about reducing the frequency of sessions. This may be temporary. For example, during exam time, if you’re hosting family, on vacation, or dealing with a family emergency, or something else that takes up a lot of your time. Or, you may feel like your schedule’s too busy, you’re always at therapy and you don’t have time to work on the steps you need to take in the real world, then you may need to reduce your therapy sessions too.
A balance of therapy, healthy life choices, supportive friends and family members, a nutritious diet, fresh air, a positive creative outlet, and exercise, all go hand in hand to help you overcome obstacles and start to build a life you feel at home in.
Benefits of Attending Therapy
Attending therapy sessions has so many benefits, so it’s important to figure out the frequency that’s right for you. Therapy doesn’t only improve your mental health, it can also improve your physical health. And it doesn’t just give you coping mechanisms—therapy gives you a deeper understanding of yourself and why you’re struggling. Having that perspective allows you to identify and build your sense of self so you can face any problems life throws your way.
It can also help you be accountable and set healthy boundaries, stick to a schedule, and learn how to set goals and work towards achieving them. Additionally, it can offer preventive methods for the future and help you with your self-growth and self-reflection.
If you’re ready to find out the frequency of therapy sessions that are right for you, contact us today. One of our friendly therapists will answer your questions, help guide you on your healing journey, and will give you consultation so the amount and type of therapy is suited for your specific needs.
Therapy Frequency: How it Changes Over Time
At Sanare we have different levels of care to accommodate your changing needs. We’ll check in with you throughout your time in our programs, and either recommend a higher level of care like PHP (partial hospitalization program) or a less frequent therapy schedule like once a week therapy (which we call outpatient therapy). The best part? You won’t have to figure out your insurance info for the thousandth time because it’s all under one roof.
I’m in Crisis: How Often Should I Go?
If you’re in a crisis, reaching out for help immediately is key. If you’re already meeting with a therapist, you can let them know and they will make sure you get more support as soon as they can; however, if you’re not in therapy, please reach out ASAP or text 988 for the Crisis Hotline.
Your therapy needs and frequency will look different than someone dealing with past trauma. Your brain chemistry, your life experiences, your support system, and coping mechanisms are entirely unique to you. Attending frequent therapy sessions offers more targeted support, allows you a chance for connection, a safe space to talk, and someone to check in on you and assess your needs.
If you’re in a crisis, and you only see your therapist once a week, you may not be getting enough support, your feelings may go unresolved, and it may take too long to get through your personal history and into the reason you’re attending therapy in the first place. Getting immediate help in a crisis is essential—your therapist can help you replace negative thoughts and feelings with positive ones, develop coping skills, stop self-destructive behavior, and help you improve at a quicker pace.
Where can you go to get therapy more than once a week?
Anywhere that offers intensive outpatient programs (IOP). We offer these programs for different mental health conditions, age groups, and therapy types. Ultimately a clinician will meet with you for a consultation to see what program will fit your needs and lifestyle best. Schedule a consultation to see if it’s a good fit for you.
Sanare Today is a mental health provider offering IOP, PHP, and outpatient therapy programs for depression, anxiety, and more. We offer therapy in Philadelphia, PA; Wilmington, DE; Raleigh, NC and beyond.