How Often Should You Go to Therapy? Understanding the Right Frequency for Mental Health Support

Therapy can be a powerful tool for self-discovery, healing, and personal growth. But one of the most common questions people ask when considering counselling is, “How often should you go to therapy?” The answer depends on a range of personal, clinical, and logistical factors. This article explores standard therapy schedules, factors that influence frequency, and how to determine what’s best for individual mental health needs.

Why Therapy Frequency Matters

Therapy is most effective when it is consistent and tailored to the individual. Going too infrequently may limit progress, while going too often may be unnecessary or overwhelming for some. The right frequency ensures that the therapeutic relationship is strong, progress is measurable, and sessions build on one another effectively.

Common Therapy Schedules

Therapy schedules can vary significantly between clients. Here are the most common therapy frequencies and when they might be appropriate:

Weekly Therapy

This is the most typical recommendation, especially when beginning therapy. Weekly sessions provide consistency, allow for continuity of thought, and create a strong foundation for change.

Weekly therapy may be beneficial for:

• People starting therapy for the first time

• Individuals dealing with anxiety, depression, trauma, or another ongoing issue

• People navigating a life transition, such as divorce, loss, or a career change

Biweekly Therapy (Every Two Weeks)

As clients make progress or have limited availability, biweekly sessions may become more appropriate. While this slows the pace of progress, it still maintains a sense of continuity.

Biweekly therapy may be a good option if:

• Symptoms have improved, and sessions are more focused on maintenance

• People working on long-term goals at a manageable pace

• Budget or scheduling is a concern.

Monthly Therapy

Monthly sessions are more appropriate for check-ins or maintenance therapy. Some clients with stable mental health may find this sufficient for continued growth and reflection. However, for active concerns, monthly may not be enough unless clients are in a stable place. 

Individuals might consider monthly therapy if:

• They’ve completed a more intensive therapy phase and are doing well

• They want a space to process life events periodically

• They’re revisiting therapy after a successful past experience

Intensive Therapy (Multiple Times Per Week)

In some instances, especially in crises or during inpatient or intensive outpatient treatment, more frequent sessions are necessary.

Multiple sessions per week may be necessary if:

• Someone is in a mental health crisis or dealing with severe symptoms

• People are participating in a structured program such as DBT (Dialectical Behaviour Therapy)

• Individuals are working through a significant trauma that requires deeper support

Factors That Influence Therapy Frequency

When asking oneself, “How often should you go to therapy?” several factors come into play. These are discussed below. 

The Nature of the Issue

Short-term situational stressors may require only a few sessions. Chronic conditions like PTSD, OCD, or major depressive disorder often require longer, more frequent treatment. The more complex or entrenched the issue, the more consistent the sessions should be.

Personal Goals in Therapy

Is going to therapy for symptom relief, personal development, or a safe space to explore your identity? Individual goals can guide the appropriate frequency. Those with more exploratory or long-term goals might benefit from weekly or biweekly sessions.

Therapist’s Recommendation

A therapist will assess the client’s mental health, goals, and progress to recommend a frequency. They are trained to spot patterns, regressions, and plateaus and will adjust the schedule accordingly.

Financial and Logistical Considerations

Therapy is an investment in mental well-being, but cost and availability can be limiting factors. If weekly sessions are not feasible, clients can talk to their therapist about an alternative schedule that still supports their goals.

Adjusting Your Therapy Schedule

A key part when answering, “How often should you go to therapy?”, is being open to change. Needs may shift over time, and that is normal. Individuals may start with weekly therapy, transition to biweekly, and later reduce to monthly check-ins. Alternatively, clients may need to increase frequency during periods of stress or transition.

It is important to regularly evaluate by answering questions such as:

• Am I making progress toward my goals?

• Do I feel heard and supported?

• Can I apply what I learn in sessions to my daily life?

If the answer to any of these is no, it may be time to revisit the question of “how often should you go to therapy?” and adjust accordingly.

What If You’re Not Sure?

If there is uncertainty over how often to go to therapy, it can be beneficial to start with a consultation. A licensed therapist can help assess individual needs and create a plan that fits personal goals, symptoms, and lifestyle. Often, starting weekly gives clients the best chance of building momentum, and then they can reevaluate from there.

How Often Should You Go to Therapy? Finding What Feels Right

So, how often should you go to therapy? There’s no universal answer, but understanding mental health needs, goals, and lifestyle can guide the decision. Weekly sessions are often ideal for building therapeutic momentum, while biweekly and monthly options can support ongoing maintenance. In times of crisis, more frequent sessions may be essential.

Ultimately, the frequency of therapy should be a collaborative decision between the client and their therapist, one that evolves as needs change. Regular check-ins about progress and goals can ensure that the therapy schedule continues to serve people effectively.

Find the Right Therapy Schedule with Our Therapist Collective

At OntarioTherapists.com, we provide client-centred care for all ages. Our team creates a compassionate space where clients can explore their goals, challenges, and lifestyle, and together determine a frequency (weekly, biweekly, or monthly) that supports personal growth and well-being.

Our psychotherapists have diverse expertise and tailor each session to meet the client’s unique needs. Through personalized care, clients can gain clarity on what pace of therapy feels right for them, while also developing tools to manage stress, improve relationships, and build long-term resilience.

Book a free 30-minute consultation by phone or video to learn more about how therapy can fit into your life. Call us at 647-296-9235 or click here to book your appointment.