How Many Therapy Sessions To See Results?
Therapy can be an enriching experience for clients looking to process their feelings, manage mental health difficulties, and face life's challenges. Treatment sessions can help you learn more about yourself, learn how to develop new skills, and take the next step in life while maintaining a sense of commitment to your ongoing exploration and personal growth.
There are many factors to consider when starting therapy. One of the most common things people wonder about is how many therapy sessions they need. Multiple factors determine the answer to this question, but research offers these general guidelines when getting started with therapy.
How many therapy sessions for my treatment plan to be effective? Factors and determinations
Many factors determine how many therapy sessions you need, including:
Your mental health issues
What you’re being treated for, how severe your symptoms are, and how long you’ve had your symptoms can all affect how many therapy sessions you need. Generally, people with more severe mental health issues who have had symptoms for a long time may need more therapy sessions, but this is not always the case.
Some research shows that, although it depends on patient responsiveness, the number of cognitive behavioral therapy sessions for people with depression varies according to symptom severity. For example, someone with mild depression may need eight to 12 therapy sessions, while someone with severe depression may need 16 or more. For people with psychosis, research shows that they may see an improvement in symptoms after 15 sessions, with the most symptom improvement in 25 sessions.
How quickly you make progress
When you do start therapy, you will set goals with your therapist, including how long you expect therapy to last. At this point, treatment length is flexible, as neither you nor your therapist knows how treatment will proceed. Throughout your sessions, your therapist will conduct evaluations to assess progress, and the two of you will do the work together to set a new goal.
There is no way to tell how quickly you will progress. Some people attending a one-hour session once a week may progress just as quickly as others who go twice a week. One study found that starting with more frequent sessions may produce better results, meaning that going more frequently at the beginning and then cutting back may be beneficial. Researchers believe this may be because the therapist and patient form an alliance quicker or because patients may learn how to apply what they learn in therapy more quickly.
If you’re considering treatment, talk to your therapist to determine what is right for you.
The type of therapy and the therapist
There are multiple approaches to therapy. When you meet with your therapist for the first time, you may talk about the right approach for you and your mental health. Some types do take longer to see results than others.
For example, clinical practice guidelines from the American Psychological Association (APA) for treating post-traumatic stress disorder (PTSD) show that the treatment length may greatly depend on the type of treatment. Per these guidelines, someone undergoing prolonged exposure therapy may need to attend one 60 to 120-minute weekly session for as long as 30 weeks, and someone in cognitive behavioral therapy for PTSD may require four to 16 sessions spread out over one or two 60 to 120-minute sessions a week over four to 16 weeks.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
How many sessions should I expect to attend?
There’s no way to estimate how many sessions someone will need to attend to get the full benefits of therapy, but research does give some insights into what is typical. According to the APA:
- On average, 15 to 20 sessions are enough for 50% of patients to self-report that they have recovered from symptoms.
- Many psychological treatments that last a moderate duration, like weekly sessions for 12 to 16 weeks, result in significant clinical improvements.
- Many therapists and patients ultimately prefer to continue treatment to ensure remissions and that the patient is confident in the skills they need to continue in a positive direction after therapy.
- People with complex or concurring mental health disorders may need longer treatment and attend sessions for 12 to 18 months or longer.
How do you know when therapy ends? Successful mental health treatment
There are a few things to consider when determining the length of treatment. Generally, therapy ends when you meet the goals that you have set with your therapist.
How do I find the right therapist?
Before choosing a new or different therapist to work with, it can be helpful to gather the research. Look for a therapist with experience in an area of mental health that you’d like to address. You’ll also likely want to find a therapist you are comfortable with. Requesting a free consultation to find out whether you are a good fit is ok. This can save both of you time in the long run. If it’s not a good fit, you can change therapists.
Insurance and mental health treatment
When looking for a therapist, you may also want to know whether your insurance covers your treatment. Some plans cover a certain number of sessions. If you have this information, you can talk to your therapist and ask if any treatment options will be a good fit for your coverage. You should also make sure the provider you do pick is licensed. You can usually find this information by asking the therapist directly, doing a web search, or working with an online platform that vets its mental health professionals.
What are the mental health benefits of online therapy?
Studies show that online therapy can help address many mental health concerns. A study focused on online therapy for college students found that treatment could significantly reduce symptoms of common mental disorders, with more significant improvements achieved as more online sessions were conducted. Online treatment was found effective for treating stress, depression, insomnia, and social anxiety disorder in students in the study. Researchers noted combining therapist support with specific lessons led to significant positive outcomes.
BetterHelp therapists
If you’re ready to start therapy, a platform like BetterHelp can connect you with a licensed therapist who fits your needs and preferences. BetterHelp works with thousands of qualified mental health professionals—practicing across a range of specialties—so you can be matched with someone experienced in your specific areas of concern. A mental health provider can answer any questions you have about therapy and guide you through the process so that it’s a fulfilling, healthy experience.
Takeaway
How many therapy sessions for my treatment plan to be effective?
The number of therapy sessions that a person will need can vary extensively. Sometimes, a person will gain the clarity they need from a handful of therapy sessions. Other times, a person will need more extensive mental health care or support, as may be the case for those with ongoing mental health challenges or other persistent concerns. When you start seeing a mental health care professional for talk therapy, it is common to discuss your goals. Your goals may be part of what informs how long you work with a mental health professional. Once you feel that you’ve gotten what you need out of therapy, whether it is in person or online, you may choose to stop working with a therapist for the time being.
What happens during a therapy session?
What happens during a therapy session depends on a number of factors, such as why you’re attending therapy, the modality that your therapist uses, and the kind of care that you need from the therapist you work with. Some examples of what might happen during a therapy session include:
- Reflecting on your week or discussing how life has been since your previous session.
- Talking about what has gone well recently and/or what you would like to work on right now.
- Asking your therapist questions.
- Learning new coping skills or tools that you can use outside of therapy.
- Brainstorming solutions for problems that you run into in your daily life.
The therapy services a person receives in online therapy are often similar to those that a person receives in in-person therapy. For example, even if therapy is conducted over video chat, the modalities or techniques that mental health professionals use may remain the same.
How do I know if I need therapy?
There are a number of reasons why someone might find it beneficial to work with a therapist. The number of therapy sessions you need depends on your goals, concerns, and the type of therapy.
Reasons a person may benefit from mental health services include but aren’t restricted to:
- General emotional support and/or progress toward personal goals
- Help with mental health conditions, such as anxiety disorders, obsessive-compulsive disorder, bipolar disorder, depression, and eating disorders.
- Stress management. A therapist might offer emotional support and help you find coping tools or changes you can make in life to help manage stress.
- Relationship improvement. This can include marriage preparation (via premarital counseling), help with communication, or improved intimacy.
- Help with moving through life transitions and challenging times, such as grief, loss, a move, or a divorce.
A person may also seek support for guidance in their career, life skills, or any other area of life. For those who work with companies that have employee assistance programs or employee health plans that include mental health services, this can help cover the cost. You might choose to get care through an affordable online therapy platform or see someone who offers sliding scale rates.
What is the most effective type of therapy?
The most effective kind of therapy varies based on why you are seeking therapy services. For example, a couple needing help with their relationship may benefit most from a modality that is different from one that would be most advantageous for an individual seeking help with trauma, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), an anxiety disorder, or another mental health condition. According to the American Psychological Association (APA), someone with PTSD might benefit from cognitive-behavioral therapy (CBT). Someone with OCD may benefit most from exposure and response prevention (ERP), which is a type of CBT. Learning about the different types of therapy, what they’re used for, and what they might look like during a therapy session can aid you in determining what type (or types) of therapy you might find most helpful.
There are many different forms of mental health care. If the first kind of therapy or the first therapist doesn’t work for you, it is okay to try something new. In couples therapy, group therapy, individual therapy, and family therapy, many modalities can be used.
What type of therapy is best for anxiety?
Cognitive-behavioral therapy (CBT) is one of the best types of therapy for various anxiety disorders. It can also be used for many other mental health conditions and concerns, including life stress and low self-awareness. CBT can be conducted via online therapy services and platforms or in traditional therapy settings. Studies demonstrate the effectiveness of CBT conducted via online therapy, and some prefer online therapy over in-person therapy due to affordability and convenience.
Sometimes, multiple forms of mental health care are used in conjunction with one another for a person’s treatment plan. For example, many people who live with anxiety disorders and other mental health conditions find that a combination of medication management and therapy helps them with symptom reduction. An individual might see a therapist, psychologist, or another mental health care professional for talk therapy and another professional, such as a psychiatrist or their primary care physician, for medication management.
BetterHelp does not prescribe medication or provide medication management services. Please consult with your doctor before you start, stop, or change a medication regimen.
How many therapy sessions do I need, and are six sessions of counseling enough?
The number of therapy sessions you need depends on your goals, concerns, and type of therapy. Six sessions may be enough for short-term goals, but ongoing support might be needed for deeper issues. A therapist can help determine the right plan for you. Consult with a licensed therapist near you to determine the right balance of therapy sessions because it can vary depending on the person, the condition, the goal, and the therapeutic approaches employed.
What is the average length of therapy?
The length of therapy varies, but most people attend for several months to a year. Short-term therapy can last 6-12 sessions, while long-term therapy may continue for years based on personal goals and progress.
What is the success rate of therapy?
Therapy is generally effective, with studies showing about 75% of people benefit from it. Success depends on factors like therapist fit, commitment, and the type of therapy used.
Is therapy every 2 weeks enough?
For some, biweekly therapy works well, especially for maintenance or mild concerns. However, those facing more complex issues might benefit from weekly sessions for better progress. Consult with your mental health provider to find out if weekly therapy sessions are more suited for your mental health concern. Each person has various concerns, so a highly customized approach is essential for improving mental health.
When should I stop therapy?
You might consider stopping therapy when you’ve met your goals, achieved significant progress, feel more in control, and can apply learned skills independently. Discuss with your therapist to ensure a smooth transition. Some individuals may decide to stop going to therapy while others still require consistent support.
How do you know therapy is working?
You’ll know therapy is working when you notice positive changes in your thoughts, behaviors, and emotions. Feeling more self-aware and handling challenges better are good signs. The key to effective regular therapy sessions is the strong therapeutic relationship between the therapist and the clients. As much as active listening, empathy, and collaboration are important between the client and the therapist, it is also essential for clients to speak out if they feel like therapy is not working. If the client is feeling overwhelmed, feeling worse, or stuck, it can mean that the approach is not working. In that case, speak directly to your therapist. Don’t hesitate to talk about your goals and personal preference. Professional, open communication is essential in a therapy journey.
Is 12 therapy sessions enough?
Twelve sessions can be effective for specific short-term goals, like coping strategies or problem-solving. However, deeper emotional work may require more time.
Is therapy once a month OK?
Monthly therapy can work for those needing occasional support or maintenance, but it may not be ideal for individuals dealing with ongoing or severe challenges or during crisis situations that need immediate and maintained support.
How long does therapy take to work?
Some people notice improvements within a few sessions, while others take months of regular sessions to see a change. Progress relies on the complexity of the issue, the therapy frequency, and your engagement in the process.
How long is a good therapy session?
A typical therapy session lasts 45-60 minutes, providing enough time to explore issues while staying focused and manageable. Longer sessions are sometimes used for deeper work. It may take a few more regular sessions to see the changes brought on by therapy. Either way, therapy is a journey, and each effort is a step toward better mental health.
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