How Long You Should Go to Therapy, According to Therapists

Learn about the benefits of different therapy durations and how to know what’s best for you.

Learn more about our Clinical Review Process

Therapy is more widely accepted today than ever before—but that doesn’t mean starting the process feels easy. Even if you’re curious about talking to a mental health professional, one common question often lingers: How long does therapy last? 

Here at Charlie Health, we hope to ease concerns about mental health conditions and treatment. Therapy isn’t one-size-fits-all, and the most important thing to remember is that everyone moves at their own pace. So, how long does therapy last? In short, it can be a weekly, biweekly, seasonal, or even intermittent resource across someone’s lifetime. “What matters most is that the process feels supportive, safe, and responsive to the client’s evolving needs,” says Charlie Health Contemplative Practitioner Tairesha “Sunflower” Flemister, LMSW. 

Read on to learn how different types of therapy, the severity of a mental health problem, and your goals for treatment can all impact how many sessions you might need.

Common factors that determine therapy duration 

According to Flemister, factors that influence the length of therapy can range from the nature and severity of the issues a person is working through to financial or insurance limitations. “For example, someone seeking support for a specific life transition may only need a few sessions, while someone working through complex trauma or long-standing patterns might engage in therapy over a longer period,” she says. 

Here’s an explanation of some common factors that determine therapy duration:

1. Type of therapy

Another consideration around length is what type of therapy you’re doing. For example, cognitive behavioral therapy (CBT) is typically a more structured, shorter experience, lasting between eight and 20 sessions, says Charlie Health Group Facilitator Bree Williams, LPCA. Techniques like psychodynamic or relational therapy are often more open-ended and can last longer. 

2. Nature and severity of someone’s issues

Therapy can be a short-term experience for some people while continuing across years for other people. “Therapy doesn’t have to be long-term to be life-changing,” says Williams. “Short-term therapy can help stabilize and cope, while long-term therapy often helps unravel patterns and rebuild your emotional foundation.” 

Short-term therapy might be the right move when you’re focusing on one immediate thing. “If you’re dealing with a specific life event — like a breakup, job loss, or adjustment — it might only take a few sessions to process and build coping tools,” says Williams. By contrast, if you’re working through trauma, attachment wounds, or long-standing relational patterns, you may benefit from a longer-term therapeutic relationship.

3. Treatment goals

Williams recommends asking yourself questions like “Are you looking for symptom relief?” or “Are you working on deeper healing and transformation?” Short-term goals might include managing anxiety or navigating a current stressor, while long-term goals may involve reshaping core beliefs, healing trauma, or building more fulfilling relationships. Your goals can help guide the structure, timeline, and type of therapy that’s best for you.

How to choose whether to continue therapy 

Flemister notes that you and your therapist can discuss how long you might work together during an initial therapy session. However, this can change depending on how things progress. “The ‘right’ length of therapy is deeply individual,” she says. You can also discuss session length, therapy goals, your past mental health care, the overall therapy process, and a treatment plan. 

So, how can someone know what therapy duration benefits them and when it might be time to stop? “Give yourself permission to stay as long as you need. And give yourself permission to go when you’re ready — with gratitude for how far you’ve come,” says Williams.

When to continue with therapy

There are some areas you can consider when deciding whether to stick with therapy for the time being. Williams recommends continuing therapy if:

• You’re still struggling with the same issues and haven’t seen meaningful change 
• You’ve uncovered deeper layers that need attention
• You feel relief from symptoms, but want to continue building self-awareness or healthier relationship patterns
• Therapy has become a space for growth, not just problem-solving

When to pause or end therapy

Williams further suggests that you might be ready to pause or end therapy if:

• You’ve reached the goals you set at the beginning
• Your emotional symptoms are manageable, and you’re using coping tools effectively
• You feel empowered to handle future challenges with what you’ve learned
• You no longer feel challenged or engaged in sessions

It’s important to remember that ending therapy doesn’t have to mean being done with treatment for good. “Some people take breaks and return when needed. Others transition to check-ins monthly or seasonally,” says Williams. “The beauty of therapy is that it’s flexible and can be shaped around your needs.” You might want to switch from in-person physical therapy to online therapy or vice versa. You might also return for a different dynamic, such as family therapy, couples therapy, or group therapy. 

Charlie Health Group Facilitator Clary Figueroa, MSW, seconds this: “Therapy isn’t one-size-fits-all. It can ebb and flow with life’s seasons. Clients may pause and return as needed.” 

When to switch therapists

In either case, it could be time to switch therapists if it feels like that relationship is stopping progress — sometimes, it takes a few tries to find the right therapist for you. “Regular check-ins with the therapist can help assess if therapy is still meeting the client’s needs,” says Figueroa. “Therapists should continuously and collaboratively assess progress with clients, making space to discuss whether continuing, pausing, or ending therapy feels aligned.” 

“A natural ending may come when clients feel more confident, self-aware, and no longer reliant on regular sessions,” adds Figueroa. 

How Charlie Health can help 

If you or a loved one is struggling with your mental health and considering attending a therapy session, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) combines individual therapy, family therapy, and curated group sessions to sustain long-term healing. With the support of our expert clinicians, you can make a treatment plan and outline your therapy goals alongside a certified mental health professional. With support, healing is possible. Fill out the form below to begin your healing journey. oday.