How Often Should You See a Therapist?

Many people wonder about the logistics of therapy, from how to find a therapist to how often to go to therapy. While these types of questions seem relatively direct, the answers tend to be less than straightforward.

Don’t let this deter you from getting help. While it can feel confusing trying to get your questions answered, there’s actually a good reason why things are more gray than black or white when it comes to therapy. 

Therapy is meant to be a highly individualized process. Things like how often to see a therapist, what you’ll talk about, and how your sessions are structured are all things that you and your therapist will talk about together. Making a specialized plan helps you get the most out of your treatment.

With that being said, there are several factors to take into account when determining the frequency of your sessions. Read on for what you and your therapist will consider when making your treatment plan.

How often should I go to therapy?

While each person’s therapy journey looks different, there are many things that can impact how long your treatment will take. Some factors to take into consideration when determining  how often to go to therapy include:

The type of therapy

Most therapists incorporate skills from different modalities into their work, but some therapists abide strictly to their chosen methods. The type of therapy can play a major role in defining how frequent your sessions should be.

For example, if your therapist is using eye movement desensitization and reprocessing (EMDR) techniques to treat trauma, it’s likely that they will encourage you to attend sessions one to two times per week or opt for a longer session (90 minutes is common). This is due to the intense, immersive nature of this type of work.

It’s okay to be unsure of the type of therapy you want to participate in. The default for most types of therapy is meeting weekly or every other week. However, you can talk directly with your therapist about what makes sense for you.

Your commitment to doing the work

The level of investment you have in the process is a significant factor that influences how often you should see a therapist.

Many people think that therapy is all about what happens during the session. This is a crucial part, but it’s also important to put into practice what you discuss with your therapist. That means doing the work outside of the session too.

If you feel committed to working toward your goals outside of session, you may need less frequent meetings with your therapist. If a higher level of involvement and accountability would help, you may want to request more frequent sessions.

Your budget

Therapy is a worthwhile investment, but it’s not free. Your budget is one practical factor that impacts how often you’re able to go to therapy.

If you have a limited budget but feel strongly about getting the support you deserve, your therapist can help you make a plan that works for your finances and your mental health. 

For example, if your budget allows for two sessions per month when you would prefer to meet weekly, your therapist may offer brief check-in phone calls during your off weeks for a reduced fee. Another option could be connecting with a free support group during the weeks you don’t have a session scheduled.

You and your therapist can get creative in finding ways to help you stay connected while staying within your financial limits.

At Highland Park Holistic Psychotherapy, our psychotherapists in Los Angeles insist on doing weekly therapy. For depth work, we need to work weekly or we don’t feel that it’s really therapy--it’s more support.

Your therapist’s availability

Just like you have to fit therapy into your schedule, your therapist needs to fit you into their schedule as well. Your therapist’s availability is another practical detail that will influence how often you’re able to go to therapy.

You can ask about this when you’re reaching out to potential therapists. Keep in mind that it may not be a bad thing if a prospective therapist’s availability isn’t as wide-open as you had hoped: this could be a sign that they are intentional about how many sessions they schedule per week.

After all, your therapist should give you the energy you deserve. One of the ways they do that is by carefully considering how full their schedule is so they don’t over-book themselves. 

The type of issue you’re working on

There is no prescriptive formula for how long it takes to treat certain issues. However, different challenges inherently require different amounts of time and effort in order to effectively resolve or learn to cope with them.

For example, if you’re a survivor of childhood trauma, it’s likely that your treatment will take longer than someone who is dealing with a specific work-related situation. Of course, each person is different, but issues that have profoundly affected our lives for a long time will take more time and care. This idea can be frustrating, but your wellbeing is worth it.

Your stage of recovery

Where you are in your healing journey is another key factor in determining how often to go to therapy. If you are just starting out or are experiencing a crisis, it makes sense to see your therapist more often--weekly or more--to have a higher level of support. 

Further along in your therapy journey, you may be able to maintain your recovery by having less frequent check-ins: every few weeks or even monthly. It will still be important to continue putting in the work outside of your sessions, but you may need less support if things are feeling more stable.

Discuss how often to go to therapy with one of our holistic psychotherapists

These guidelines can help you get a sense of how often to see a therapist, but the frequency of your sessions depends on your unique needs and preferences. Connect with our team of holistic therapists today for a free consultation to talk more about what your treatment could look like.