How Often Do People Go to Therapy?

Therapy Isn’t One-Size-Fits-All—So How Often Should You Go?

If you’re considering therapy, you might be wondering:

Do I need weekly sessions, or can I go less often?
How long does therapy take?
What’s normal when it comes to session frequency?

There’s no universal answer to this question, and it depends on the person. How often people go to counseling depends on their needs and circumstances.

Some people go every week, while others check in biweekly, monthly, or even just as needed.

So, how do you know what’s right for you?

How Often Do People Typically Go to Therapy?

While weekly therapy is the most common, especially when starting, people go to therapy at various frequencies depending on their needs and what is best for them financially and availability. One of the great things about online counseling is it can save you time from commuting and convienient. Some seeking career counseling may go for a month and decide that is good for them, and someone who is going to therapy for infidelity might go therapy for 6+ months because of the depth and nature of this area. These are only examples, and your situation depends on your own needs.

Weekly (Most Common) – Ideal for deep emotional work or those new to therapy.
Biweekly (Every Other Week) – A good balance for maintenance and progress while allowing time to process.
Monthly (Once a Month or As Needed) – Best for check-ins, long-term support, or after initial progress.

Each frequency has pros and cons, and the right choice depends on where you are in your mental health journey.

When Weekly Therapy Is the Best Option

Most people start with weekly therapy, especially if they are:

New to therapy – Consistency helps build trust and momentum.
Going through something – Divorce, infidelity, career shifts, or childhood trauma.
Struggling with overwhelming emotions – Anxiety, depression, trauma, or relationship issues.
Working on deep, long-term patterns – Attachment wounds, childhood trauma, or self-worth issues.

Why weekly therapy works:
It helps create faster emotional breakthroughs
Keeps momentum so you don’t feel like you’re starting over each session
Builds stronger therapist-client relationships

If you’re dealing with something intense or deeply ingrained, weekly therapy helps you work through it in a structured way that keeps you accountable on a weekly type of schedule.

When Biweekly Therapy Is Enough

Some people don’t need weekly sessions forever.

Biweekly (every other week) therapy works well if:

You’ve already built a solid foundation in therapy
You need time between sessions to apply what you’re learning
You’re managing well but still want regular guidance

Why biweekly therapy works:
Allows for ongoing support without feeling overwhelmed.
It gives time to implement strategies in real life.
Maintains progress without the time or financial commitment of weekly sessions.

For many people, therapy starts weekly and transitions to biweekly over time.

When Monthly Therapy or “As-Needed” Sessions Work

Once you’ve worked through the bulk of your challenges, therapy may become a maintenance tool rather than a necessity; most therapists do not start clients out monthly unless progress has been made.

Monthly therapy (or scheduling as needed) works best when:

You feel stable and emotionally grounded.
You’ve developed strong coping skills.
You need occasional check-ins for support.

Why monthly therapy works:
It helps maintain mental wellness without over-committing.
It allows you to check in when life gets stressful.
It keeps you connected to your therapist without needing regular sessions.

Think of it like a mental health tune-up by keeping you on track without weekly commitment.

Factors That Affect How Often People Go to Therapy

1. The Type of Therapy You’re Doing

Different therapy approaches require different levels of commitment.

• Cognitive Behavioral Therapy (CBT) – Often structured as weekly sessions for a few months.

• Trauma Therapy (EMDR, Somatic Therapy) – May start weekly, then space out based on progress.

• Couples Therapy – Often weekly, biweekly, or as needed based on relationship goals, depending on your work.

2. What You’re Working On

Traumas like infidelity? Weekly therapy is usually best.
Personal growth? Biweekly or monthly might be enough.
Long-term patterns? Consistency is key, so weekly or biweekly works well.

3. Your Schedule & Budget

While weekly therapy is ideal for many people, it’s not always realistic.

If finances are tight, → Consider biweekly or sliding-scale therapy.
If time is limited → Online therapy might offer more flexibility.

The best therapy schedule is the one that you can maintain.

How to Know If You Should Change Your Therapy Frequency

Ask yourself:

Am I feeling progress, or do I still feel stuck?
Do I need more support right now, or do I feel stable?
Would more (or fewer) sessions fit better into my life?

If you’re overwhelmed or making little progress, increasing frequency might help or maybe its time to switch therapists.
If you’re feeling stable and confident, you might be ready to scale back, have the conversation with your therapist to collaborate and see what the best option is for you.

What If I Can’t Afford Weekly Therapy?

If you need therapy but can’t afford weekly sessions, you have options:

Sliding scale therapy – Many therapists offer reduced rates based on income, or there are options for people who need lower costs because of switching jobs or changing their financial situation.
Community mental health centers – Some offer free or low-cost therapy.
Online therapy platforms can be more affordable than in-person sessions; most therapists offer virtual and in-person sessions.
Group therapy – Lower cost and still provides emotional support.

Therapy should be accessible, not a financial burden. Don’t hesitate to ask your therapist about low-cost options or find someone who offers affordability.

Final Thoughts: Therapy Is Personal—Find the Right Schedule for You

There’s no right or wrong answer when it comes to therapy frequency.

Some people need weekly support.
Some find biweekly or monthly sessions work best.
Others use therapy as a check-in when life gets overwhelming.

What matters most? You get the support you need in a way that works for you.

And if you’re unsure? Talk to your therapist. They can help you find a schedule that fits your mental health needs and budget.