How Frequently Should You Attend Therapy Sessions?

Read on for expert guidance on how often you should go to therapy and what factors to consider when determining session frequency.

Therapy frequency isn’t one-size-fits-all. How often you should go to therapy depends on your personal goals, mental health condition, and the type of therapy session you’re attending. Most people begin with weekly therapy sessions, but over time, that cadence can shift. Whether you’re seeking support for anxiety, depression symptoms, trauma, or relationship concerns, the right session frequency plays a key role in your therapy journey. Read on to learn how to find the right therapy schedule for your needs and what factors to consider when adjusting your session frequency.

What does therapy frequency mean?

Therapy frequency refers to how often you meet with a licensed therapist for a therapy session. This can range from multiple sessions each week to once a month or even less frequently. The right pace depends on what you’re working through, your mental health condition, and the type of therapeutic approach you’re using. For example, cognitive behavioral therapy (CBT) often starts with a structured weekly session format to help identify and change negative thinking patterns. Other modalities, like eye movement desensitization and reprocessing (EMDR), may follow a different pace depending on your trauma history and emotional readiness.

How often should you go to therapy?

For most people, beginning with a weekly session is recommended. Weekly therapy sessions offer consistency, helping to build trust with your therapist and support meaningful progress. When you’re addressing a serious mental illness, learning emotional regulation skills, or working through major life changes, weekly appointments create structure and momentum.

As your symptoms stabilize or goals shift, you might transition to bi-weekly sessions or even a monthly session. These less frequent check-ins can still provide accountability and space for reflection, especially when therapy is part of a broader self-care or healthcare routine. If you’re exploring online therapy, the flexibility of scheduling can also make it easier to maintain a regular therapy session cadence, even with a busy lifestyle.

Why does therapy frequency matter?

Therapy is most effective when it’s consistent. The pace of your sessions directly affects how quickly and deeply you can process your emotions, develop insight, and make behavioral changes. Weekly therapy sessions, in particular, allow for real-time reflection, helping you respond to challenges as they arise.

Irregular or infrequent sessions—especially early on—can make it difficult to build momentum or apply tools in between. You may find yourself revisiting the same topics without resolution or struggling to make connections between experiences. A regular therapy session schedule provides continuity and creates a reliable container for emotional safety and growth.

Weekly vs. bi-weekly therapy: Pros and cons

Weekly therapy sessions offer significant advantages. They create a steady rhythm for addressing depression symptoms, anxiety, trauma, or other concerns. Weekly sessions are especially helpful during acute stages of a mental health condition, like severe depression or panic disorder. However, they do require a time and financial commitment that isn’t accessible to everyone.

Bi-weekly sessions offer more flexibility and are often used after initial progress has been made. This frequency may be suitable for individuals who are in a more stable place or are managing mild symptoms. That said, the extended gap between sessions may limit opportunities for real-time support and slow down the pace of change.

Who might need more frequent therapy?

Certain situations call for more frequent therapy—such as twice a week or more. This is often the case for individuals dealing with severe depression, complex trauma, or overwhelming life transitions. In these cases, frequent sessions offer a stabilizing force, creating space for safety, processing, and emotional regulation. It’s worth noting that this is not an exhaustive list. Some people also attend therapy more frequently if they are going through relationship struggles or if they are engaged in couples and family therapy as well as individual therapy.

For example, someone starting EMDR therapy or intensive behavioral therapy might benefit from multiple sessions per week to stay grounded and supported. Couples therapy may also require a more frequent cadence during times of crisis or conflict to rebuild trust and communication.

Who might benefit from less frequent therapy?

A monthly session can be effective for those in maintenance mode—people who have completed the more intensive part of their therapy journey and now seek occasional check-ins to stay grounded. Monthly therapy can also work for individuals with a solid support system or ongoing involvement in other forms of care, such as working with a physical therapist or attending support groups.

Online therapy makes this model even more accessible, allowing you to receive care on your own schedule while staying connected to your therapist long-term.

How do you know if you’re going to therapy often enough?

It’s common to wonder whether your current therapy schedule is working. If you feel overwhelmed between sessions, stuck in old patterns, or unable to apply what you’re learning, you might need to increase your frequency. On the other hand, if sessions begin to feel repetitive or you’re maintaining progress with ease, bi-weekly sessions or monthly sessions may suffice.

The best way to determine the right pace is through an open conversation with your therapist. They’ll help assess your goals, progress, and needs—and recommend an appropriate schedule.

How can therapy frequency change over time?

Therapy frequency should evolve with you. Many people begin with weekly therapy sessions to establish rapport and momentum. Over time, as coping strategies become second nature and challenges are resolved, you may move to bi-weekly sessions or monthly maintenance sessions.

Similarly, therapy frequency can increase again when new challenges arise. Also, the pace of therapy sessions can change at any time and as often as needed. Whether you’re managing a relapse, navigating grief, or starting a new chapter, adjusting your therapy schedule ensures your support system stays aligned with your needs.

How Charlie Health can help

If you’re struggling with your mental health and could use more than once-weekly support, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for people dealing with serious mental health conditions, including anxiety, depression, trauma, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing your mental health is possible. Fill out the form below or give us a call to start healing today.