Let’s be honest:

Trying to figure out how often to go to therapy can feel like playing emotional Goldilocks.

Once a week feels too slow.

Three times a week feels like “Am I broken?”

And your therapist keeps asking about goals when you’re just trying to stay functional.

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So here’s the truth you won’t find in a dusty psychology textbook:

There is no “standard” therapy schedule.

There’s just what works—for you—in this season of your life.  

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First things first: What actually makes therapy effective?

Spoiler: It’s not just showing up.

Therapy works when you:

• Show up consistently
• Build trust with your therapist
• Do the work outside the session
• Get support that matches the intensity of your pain
• Think of healing like weightlifting. You don’t fix a knee injury by walking laps once a week. You get structure, a routine, and someone who knows how to strengthen what’s weak without making it worse.

So…how often should I go?

If you’ve heard that “once a week is standard,” that’s not wrong—but it’s also not the whole story.

Research shows that more frequent therapy—especially in the first few months—leads to faster progress.

In fact, going to therapy twice a week or joining a group multiple times a week has been shown to reduce depression symptoms faster than once-a-week sessions alone.

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At Sanare, our care plans include:

1. Once-a-week individual therapy (what we call On-the-Go sessions)
2. Turning Point programs: 4x a week group therapy, for when life’s too heavy to carry solo
3. Catalyst programs: 5-day-a-week intensive support, for when everything’s crumbling and you don’t know where to start

‍What we don’t do: force you into a model that doesn’t fit your life.

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What impacts how often I should go?

Here’s what your therapist will look at before recommending a frequency:

• What you're going through (depression, trauma, anxiety, etc.)
• How stable or unstable things feel right now
• Your support system (or lack of one)
• Insurance coverage + finances
• How much time you actually have
• If your life feels like it’s in constant crisis-mode, meeting once a week might not be enough.
• That’s why we build plans that adjust as your life does.

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When should I go more often?

1. You feel like you're spinning your wheels
2. You've been in therapy for a while but still feel stuck
3. You’re overwhelmed by symptoms like panic attacks, dissociation, or suicidal thoughts
4. You keep canceling therapy because it feels like “just another thing”

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Here’s what we’ve seen:

The people who go to therapy more often in the beginning feel better, faster.

They get to the root of what’s wrong—and start building a future that finally feels possible.  

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When should I go less often?

• You’ve made solid progress
• You’re slammed with midterms or work deadlines
• You need time to apply what you’re learning in the real world

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It’s okay to pull back—but make that decision with your therapist.

Sometimes spacing out sessions is actually a sign of progress.

Sometimes it’s a sign you’re about to ghost your own growth.

Let us help you know the difference.

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What if I’m in crisis?

If you're in a mental health crisis, you need more support, not less.

Not just a once-a-week check-in.

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At Sanare, we offer Catalyst programs (5 days a week, full-day therapy) for people who feel like they’re drowning.

You don’t have to wait until you’re in a hospital—or on the edge—to get that level of care.

We’ll help you stabilize, find structure, and feel human again.

(And if you need support right now, text 988 to reach the Crisis Line.)

Therapy isn’t just about talking. It’s about doing.

Yes, therapy helps with:

• Coping skills
• Boundaries
• Mental clarity
• Emotional regulation

But it also helps with:

• Following through
• Rebuilding confidence
• Feeling like your life is yours again
• Whether you’re dipping your toes into once-a-week therapy or ready to commit to 4–5 days a week of intensive support, we’ll help you build a plan that works.

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TL;DR – What’s the “right” amount of therapy?

There isn’t one.

But if you’re still stuck after months of weekly sessions, or you’re barely making it through the day—It’s time for more.

Let’s find your frequency.

We’ll match your pace, your goals, and your life. All you have to do is show up.