Is therapy 2x a week too much?
Is Going to Therapy Twice a Week Too Much? Let’s Talk About It.
If you’ve ever wondered whether going to therapy more than once a week is a little...extra — you’re not alone. Many people assume that therapy is just something you do once a week, maybe on your lunch break or in the evening after work. But where did that idea even come from?
The truth? Once-a-week therapy isn’t a magical number. It’s more of a tradition — a rhythm that fits neatly into most people’s schedules and insurance plans. But that doesn’t mean it’s the only way to do therapy — or the most helpful. At Sagebrush Counseling, we believe your mental health support should fit your life, not vice versa.
So, let’s dive in. If you’ve been thinking about bumping up your sessions — or if your therapist has suggested twice a week — here’s what you need to know.
Is Twice-a-Week Therapy Too Much?
Not at all. In fact, for many people, it’s the perfect fit.
Let’s say you’re working through something intense — maybe grief, betrayal, trauma, or a major life transition. Or you’ve just started therapy and want to build momentum quickly. Meeting twice a week can give you more structure, emotional support, and space to dig deep without losing steam between sessions.
Some types of therapy even recommend two sessions per week. Things like Exposure and Response Prevention (ERP) for OCD or Cognitive Processing Therapy (CPT) for trauma tend to work better when you can keep up a steady rhythm. The more frequently you’re doing the work, the more progress you tend to make.
Here at Sagebrush Counseling, we take a personalized approach. We’ll never put you on a conveyor belt or stick you into a generic weekly box. Instead, we look at your story, goals, and needs and go from there.
When More Frequent Therapy Makes Sense
You might benefit from twice-a-week therapy if:
You’re working through trauma or PTSD and using a modality like EMDR or CPT.
You’re navigating recovery from infidelity or addiction.
You’re early in your therapy journey and want to build safety, trust, and momentum.
You’ve been making progress but feel stuck and need more support.
You’re going through relationship counseling, and both partners are committed to fast-tracking growth.
At Sagebrush, we also work with neurodivergent adults and couples, and sometimes, meeting twice a week allows us to work through sensory regulation, masking, or executive functioning challenges in a gentler, more connected way.
What If I Get Too Dependent on Therapy?
Great question — and it’s a common worry. Here’s the thing: therapy isn’t about creating dependency. It’s about building emotional muscles. Meeting more often doesn’t mean you’re “too broken” or that you’re not capable on your own. It means you’re choosing to make your healing a priority.
If you ever feel like you’re leaning a little too heavily on therapy, bring it up with your therapist. That’s what we’re here for — to help you find a balance that feels supportive, not overwhelming.
What’s the Downside of Going Too Often?
There’s no perfect answer here — just what’s right for you. For some, two sessions a week feels like a lifeline. For others, it might start to feel like emotional overload. That’s why we check in regularly. Therapy isn’t meant to drain you but to empower you.
If you’re feeling burnt out, your therapist can help you adjust the pace or take breaks between sessions to process and reflect.
What If My Therapist Suggested It?
If your therapist brings up going twice a week, it’s not because they think you’re “too much.” It usually means they see an opportunity for faster or deeper healing. If you’re not sure how you feel about it, ask. At Sagebrush Counseling, we’re big on collaborative care. We want you to be in the loop, on board, and comfortable every step of the way.
Can I come back once a week?
Absolutely. Your needs might change — and so can your schedule. Therapy isn’t all or nothing. You might do it twice a week for a while, then taper back to weekly (or even biweekly) as you build tools and feel more grounded. We’ll help you decide when you’re ready for that shift.
Final Thoughts from Sagebrush Counseling
The idea that there’s a “right” number of therapy sessions per week? That’s a myth. What matters is what works for you. Your mental health deserves thoughtful attention, whether that’s once a week, twice a week, or some mix.
If you're considering starting therapy — or adjusting how often you come — we’re here to talk it through. Our therapists offer virtual sessions throughout Texas, and we specialize in trauma recovery, neurodivergent-affirming care, relationship therapy, and more.
Let’s find what works best for you — no pressure, no judgment, only support.
Want to explore whether twice-a-week therapy is right for you?
📍Schedule a free consult with Sagebrush Counseling, and let’s talk.
📞 Call or text us at (512) 790-0019
You deserve care that fits your life. We’d be honored to walk with you.
