How Often Should You Go to Therapy? A Guide to Session Frequency

One of the most common questions I receive as a Licensed Marriage and Family Therapist is: "How often should I come to therapy?" It's a practical question, especially when you're investing your time, energy, and money into your mental health journey.

Appointment Calendar

Why Weekly Sessions Matter in the Beginning

The beginning phase of therapy is crucial for building connection and establishing a strong therapeutic relationship. Weekly therapy sessions for at least the first month create the consistency needed to:

• Build trust and rapport with your therapist

• Maintain momentum between sessions

• Allow your therapist to get a complete picture of your situation

• Create a safe space where you can dive deeper

  
  

After this initial period, I have a much better understanding of your unique needs and can structure our therapy sessions to be most effective for your specific situation. In my practice, I've consistently observed that clients who commit to weekly therapy appointments tend to make the most progress and achieve results much faster. There's something powerful about regular check-ins that keeps you engaged with the therapeutic process. When there's too much time between sessions, you might find yourself starting over each time, re-explaining situations, or losing the insights you gained the week before. Sometimes "off" weeks are treated like a mental break from dealing with your problems, and they can create stagnation.

When Cost Is a Concern

I understand that therapy costs can be a significant factor in accessing mental health care. If weekly sessions aren't financially feasible from the start, here's what I recommend:

Consider short-term intensive work. Clients who commit to regular sessions even for a shorter period often see better results than those who meet infrequently over many months. Sometimes 12 weekly sessions can be more effective than 24 sessions spread over a year.

Let's explore options together. I offer limited sliding scale spots, and I'm happy to discuss what options might be available for you. Sometimes I can provide a temporary discounted rate for that crucial first month to help establish the therapeutic foundation.

Explore other resources. If my services aren't the right financial fit, I'm always happy to provide referrals to community agencies, subsidized therapy programs, pre-licensed therapists or other therapists who might better match your budget. Finding the right therapeutic fit – both personally and financially – is what matters most.

What About Biweekly or Monthly Sessions?

Biweekly therapy or monthly therapy sessions can work, but timing is everything. I typically reserve less frequent meetings for clients who have been working with me for at least six months and have already done significant therapeutic work. At that point, monthly or biweekly sessions can serve as excellent maintenance to help you continue applying what you've learned.

However, starting therapy with infrequent sessions is like trying to build a house by laying one brick a month – it's difficult to create the momentum and consistency needed for real change.

Making Therapy Work for You

Every person's mental health journey is unique, and I believe in finding solutions that work for your specific circumstances. Whether you're dealing with anxiety, depression, relationship issues, or life transitions, the key is creating a therapeutic schedule that allows for real progress while being realistic about your resources.

If you're considering therapy but worried about session frequency or cost, I encourage you to reach out. During our initial consultation, we can discuss what approach might work best for your situation, timeline, and budget. Therapy frequency doesn't have to be a barrier to getting the help you need.

Ready to Get Started?

If you're ready to explore therapy or have questions about session frequency and costs, I'd love to hear from you. Contact me today to schedule a consultation and discuss how we can create a therapy plan that fits your needs and goals.