How Often Should I Go to Therapy?

Most people start therapy with weekly sessions. This is the standard recommendation, and there’s a good reason for it. Weekly appointments give you enough time to process what you talked about, try new things in your daily life, and come back with something to work on. Going less often makes it hard to build momentum.

But weekly isn’t the only option. Some people move to every other week once they’ve made progress. Others stick with weekly for years because that’s what works for them. There’s no rule that says you have to go a certain number of times. The right frequency depends on what you’re working on and where you are in the process.

Think of therapy like going to the gym. If you only went once a month, you probably wouldn’t see much change. But if you went once a week, you’d start building strength and noticing differences in how you feel.

Weekly therapy works the same way. You need regular practice to build new habits and ways of thinking. When sessions are too far apart, you forget what you talked about and lose the thread of your progress.

Weekly sessions also help you build a relationship with your therapist faster. The more time you spend together, the more comfortable you’ll feel being honest about what’s really going on. That trust matters because therapy only works when you’re willing to talk about the hard stuff.

Weekly sessions are great for most people starting out, but they’re not always necessary forever. Here are some situations where a different frequency might make sense.

You’re in a stable place. If you’ve been in therapy for a while and feel pretty good, you might not need weekly check ins. Every other week or once a month can be enough to maintain your progress without taking up so much time.

You’re dealing with something intense. On the flip side, some people need more than once a week. If you’re in crisis or working through serious trauma, twice weekly sessions might help you feel more supported. This is especially true if you’re doing EMDR or other trauma focused work.

Your schedule is packed. Life gets busy. If you’re juggling a demanding job, travel, or family responsibilities, going every other week might be more realistic than weekly. Talk to your therapist about what’s sustainable for you right now.

Here are some signs that your current frequency is working.

You remember what you talked about last session without having to think too hard. You’re making progress on the things you came to therapy for. You feel connected to your therapist and don’t spend half the session catching them up on your life.

And here are some signs you might need to adjust.

You feel like you’re starting over every time you go. Big things happen between sessions that you don’t have time to process. You’re struggling more than when you started or feel stuck in the same place week after week.

If any of those sound familiar, talk to your therapist about changing how often you meet. They won’t be offended. Adjusting frequency is a normal part of the process.

Most people in therapy follow a similar pattern. They start with weekly sessions for the first few months while building a relationship and working on the main issues. This is when you’re learning the most about yourself and developing new skills.

After a while, things often start to shift. You might notice that you have less to talk about or that you’re handling problems on your own that used to send you spiraling. That’s usually a sign you’re ready to try spacing out your sessions.

Moving from weekly to every other week is common once you’ve hit your stride. Some people eventually move to monthly sessions or just come back as needed when life gets hard again.

There’s no timeline for this. Some people need weekly therapy for years. Others feel ready to step back after a few months. Here’s more on how long therapy typically lasts.

Here’s the thing that matters more than how often you go. Whatever schedule you choose, stick with it.

Canceling sessions regularly or skipping weeks when you don’t feel like it will slow down your progress. Therapy works because you show up even when you don’t want to. Especially when you don’t want to. Inconsistency is one of the most common mistakes people make in therapy.

If you’re going to commit to every other week, actually go every other week. If weekly works better, protect that time in your calendar. The people who get the most out of therapy are the ones who treat it like a non negotiable appointment.

At our practice, most clients start with weekly sessions. We find this works best for building momentum and making real changes. Whether you’re coming from Graduate Hospital or Fishtown or anywhere else in the city, that weekly rhythm helps us do meaningful work together.

As you make progress, we’ll talk about what frequency makes sense going forward. Some clients move to every other week after a few months. Others stick with weekly because they like the consistent support. We’ll figure out what works for your situation.

We offer in-person therapy in Philadelphia and Haddonfield, with online sessions available throughout Pennsylvania and New Jersey.

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