Therapy Frequency: How Often Do I Need To Attend To Improve My Mental Health?

If you’re currently seeing a therapist or considering starting soon, you may be wondering how often you need to attend therapy. Determining the frequency of therapy sessions can be an important consideration, as it may impact the effectiveness of the therapeutic process. The ideal frequency of therapy sessions can vary from person to person; this variation is typically influenced by factors such as the type and severity of a condition, treatment goals, and individual preferences. Ultimately, how frequently you go to therapy is up to you, though a professional may recommend adjusting the frequency if they believe it would be beneficial. 

Your mental health journey: Understanding therapy frequency

The frequency of therapy sessions may vary depending on your needs and circumstances. There is no one-size-fits-all answer to how often someone should attend therapy. In some cases, your therapist will recommend a number of sessions that fit your unique situation. 

Generally speaking, weekly therapy is often considered standard practice in the field of psychotherapy for many conditions. This practice is typically based on general guidelines provided to psychotherapy practitioners and adjusted depending on the details of relevant research. 

General guidelines for therapy frequency

Weekly sessions are commonly recommended for individual therapy, as they can provide consistency, facilitate ongoing progress and support, make it easier to establish a strong therapeutic relationship and allow an individual to explore concerns in greater depth. Additionally, some people find that weekly sessions foster a sense of routine and accountability, which can be helpful for overcoming mental health challenges.

Research on the value of frequent therapy sessions

Studies on attending at least weekly counseling and therapy sessions

Research has also demonstrated the value of having frequent therapy sessions. In a 2019 research study, researchers note that weekly sessions are recommended according to most evidence-based protocols, and they found that for individuals with anxiety disorders, depressive disorders, and personality disorders, both improvement and recovery were associated with having a higher frequency of sessions during the first three months of treatment. 

Another research study examined the therapeutic outcomes of 21,488 university students attending therapy either weekly or every other week, and it found that clinically significant gains were achieved faster for those attending weekly sessions.

Frequency of group and family therapy sessions

For group therapy, weekly sessions are also common, but sessions might occur more or less often depending on the type of therapy group and the provider. And in family therapy, sessions may occur weekly but for a shorter duration. However, some families may choose to extend treatment or adjust the frequency based on their needs, preferences, and the therapist’s recommendation. 

Flexibility in therapy frequency

Therapy frequency may be adjusted over time. Many individuals attend therapy more frequently at the beginning of treatment to address immediate concerns and establish a therapeutic rapport. Some therapy models, such as cognitive behavioral therapy, may be recommended twice weekly at the beginning of treatment. As you progress and achieve certain therapy goals, you and your therapist may decide to decrease the frequency of sessions. If you’re considering adjusting the frequency of your sessions, you may want to talk with your therapist about what you’re thinking and see what they recommend. 

When to adjust therapy frequency

In some circumstances, it may make sense to alter the frequency of your sessions. While it's essential to consult with your therapist to determine the most appropriate course of action, here are a few situations that may warrant a change in therapy frequency:

Adjusting therapy frequency based on progress and stability

If you have made significant progress in therapy and feel ready to do so, it may be appropriate to decrease the frequency of therapy sessions to biweekly, monthly, or as-needed sessions. This change can reflect the development of stronger coping skills and increased self-reliance.

Worsening symptoms or increased need

On the other hand, if you are experiencing worsening symptoms, it may make sense to temporarily increase the frequency of therapy sessions. This adjustment can provide more immediate and intensive support during challenging periods.

Life transitions and stressors

Significant life events can impact your mental health and may prompt you to reevaluate therapy frequency. These events can vary but may include job changes, unhappiness in a relationship, or losing a loved one. During times of increased stress or adjustment, it may be beneficial to attend therapy more frequently for added support.

Personal preference and financial considerations

Your own preferences and financial circumstances can also influence therapy frequency. If you feel that more or fewer sessions would benefit your well-being and budget, it may be worth discussing with your therapist to explore your options. 

Remember that therapy frequency is a collaborative decision between you and your therapist, and it should be based on your individual needs and circumstances. Effective communication with your therapist is key in identifying the appropriate time to change therapy frequency and ensuring you receive the support that best meets your evolving needs.

Potential benefits and goals of weekly therapy & counseling

While there may be some variation in exact counseling and therapy frequency from one person to the next, attending therapy on a weekly or other regular basis may offer a range of benefits:

Consistency and structure

Weekly therapy sessions provide a regular and structured framework for addressing mental health concerns, which can promote ongoing progress and growth.

Deeper exploration

With weekly sessions, you may have more opportunities to delve deeper into your concerns, explore underlying issues, and work through challenges more consistently.

Lasting change

The regularity of weekly therapy allows for a continuous therapeutic process, which may help foster lasting change and mental health improvement.

Strong therapeutic relationship

Regular sessions can build trust, rapport, and a sense of safety between the individual and the therapist, fostering a strong therapeutic alliance—which can be an important factor in therapy’s effectiveness.

Open communication

Consistent engagement in weekly therapy can help facilitate open and honest communication in sessions; it may be easier to express your emotions, thoughts, and concerns more freely when meeting with your therapist on a weekly basis.

Support and validation

Weekly therapy can be a source of consistent support, understanding, and validation, whereas less frequent sessions may limit opportunities for therapeutic guidance and encouragement.

Progress monitoring throughout your mental health journey

Weekly sessions can allow therapists to monitor progress more closely, make necessary adjustments to the treatment plan, and address any emerging issues in a timely manner. 

Skill development and practice

The weekly frequency of therapy sessions can allow more time for learning new coping strategies, communication skills, and self-care techniques. 

Therapy frequency: Getting started with weekly therapy

Challenges of attending traditional therapy sessions

While frequent therapy sessions can be beneficial, many people may find it difficult to keep up with regular therapy sessions due to logistical concerns like busy schedules or long commutes. If you are interested in doing therapy consistently but find it challenging, online therapy may be a convenient option. With online therapy through a platform like BetterHelp, you can attend therapy from the comfort of your home, which may make it easier to stick to frequent sessions. 

Research has found online therapy to be just as effective as in-person therapy; whether you choose to attend in-person or online, talk therapy may be an empowering tool for personal growth and improved mental health.