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Here’s how long it takes for therapy to work

Wondering how long it might take for therapy to work for you? We asked some Grow Therapy clinicians for their take. Several factors will go into your individual length of care — read below to see when you can expect to start feeling better.

krsitian wilson grow therapy By Kristian Wilson, LMHC

Updated on Oct 04, 2024


If you’re considering going to therapy, or if you’ve already started, congrats! You’re on the right track to improving your mental health and well-being. Many people in your position have the same question: How long does it take for therapy to work, and for you to see results?

For many people, the goal of going to therapy is to feel better — but what exactly does that mean, and how long will it take? The length of therapy, and how long it takes to see results, is different from person to person. But having a general idea of what to expect and how long you should stick with it can help.

Key takeaways:

  • It can take at least 12 sessions, and as many as 20-30, for people to fully meet their mental health goals.

  • It takes time to build a strong therapeutic relationship, and for your provider to come to a diagnosis and treatment plan.

  • The length of therapy depends on your symptoms, any co-occurring conditions, the type of therapy, and your motivation and engagement.

  • You may see small changes early, like feeling less anxious, but long-term change requires time, motivation, engagement, and openness.

What is a “normal” length of therapy?

There is no easy one-size-fits-all answer to this question — which means you may not go into therapy knowing exactly how long it will take you to feel better. But that’s not necessarily a bad thing. The best treatment plan is one that’s personalized to you, which means your therapy experience won’t be the same as anyone else’s.

John’Neiska Marshall, a licensed professional counselor with Grow Therapy says that after the first couple of sessions, your therapist should be able to come to a diagnosis and determine approximately how long you might need to be in therapy. However, this isn’t set in stone; you and your therapist might decide you need more or fewer sessions than initially decided.

People change, and mental health tends to ebb and flow. Marshall says a solid six weeks (typically six sessions) is a reasonable amount of time to truly identify patterns, including the intensity, frequency, and severity of symptoms. This helps determine if more intensive and longer-term therapy is needed.

In general, most people will begin to see minor improvements in certain areas after a few sessions of therapy. This could look like having a better understanding of their condition, or getting better at identifying when negative thought patterns are popping up. Importantly, sometimes people feel as if they’re getting worse — this is because therapy unearths information, thoughts, and feelings that may be uncomfortable. This is a normal part of the process that your therapist will be able to help you through.

How many therapy sessions does it take for your mental health to improve?

Try to keep your expectations realistic; you won’t feel 100% better after your first session. There are many factors that make up mental health treatment and how long it might take. It depends on your individual situation and the frequency of therapy sessions.

When you first start therapy, sessions will typically occur once a week, says Tommy Saathoff, a licensed professional counselor with Grow Therapy. Sometimes, therapists and their clients will agree to see each other less frequently, such as every other week. Most sessions last between 45 to 60 minutes.

“The majority of clients I work with individually meet once a week for an average of two to three months,” Saathoff says. “[Then] I will discuss with the client how they believe they are progressing and ask them if they would be comfortable going to every other week. This decision is up to the client.” From there, you could decide to space sessions out even further, or move back to weekly sessions if necessary.

“This is a fluid process and subject to change at any time because life happens,” he adds.

Ultimately, research shows that for significant change to occur, you need a decent number of sessions, typically equaling around a few months. According to the American Psychological Association, it can take at 12-16 sessions for “clinically significant improvements” to mental health.

I tell clients that we cannot expect different results if we are doing the same stuff,” she says. “We want to make sure that we’re implementing all the skills and tools outside of sessions..

- Candy Taylor-Ceballos, LCSW

Many people opt for more continuous treatment, such as 20 to 30 sessions, to feel a more thorough reduction in symptoms and to gain increased confidence in using and applying the skills learned in therapy.

Furthermore, the American Psychological Association notes that people with comorbid mental health conditions — meaning that there is more than one condition present, like depression as well as anxiety — require more extensive treatment. In these cases, individuals may be in therapy for a year to 18 months.

When all is said and done, the number of sessions and duration of treatment ultimately depends on your situation. Everyone is different.

Factors that could impact the length of your mental health treatment

Part of why therapy is so individualized is because so many factors play into the course of treatment. Here are some examples.

 

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What are common types of therapy?

There are several types of psychotherapy, otherwise known as talk therapy. The type of therapy you end up with will depend on your provider’s expertise, your mental health conditions/concerns, and your history. A few common examples of therapy include:

This is not an exhaustive list. There are many effective types of therapy. Some therapists may use a blend of different therapy modalities to best treat their patients’ symptoms.

What are some examples of therapy goals?

Therapy goals are also highly individualized and personal, depending on your struggles and diagnosed mental health condition. Taking stock of these goals and noticing if you’re working towards them is another way to tell if you are making progress in therapy.

Some examples of therapy goals include:

If you’re not sure what therapy goals to set, talk to your therapist about it. By talking through your history and present-day struggles, they can help you identify some targets and help you reach them.

How to get the most out of therapy

How to tell If therapy is working

Sometimes it will be obvious that therapy is working for you. For example, people who suffer from anxiety disorders and have panic attacks may notice they don’t have them as frequently or intensely anymore. People with depression may notice they have regained interest and pleasure in activities and have a better mood overall.

“Some people notice in hindsight that they have gone ‘X’ amount of time without the negative feeling, persistent low affect, or dysfunctional behavior occurring, even if for a relatively short time,” Saathoff says. “Others are more fully aware of a more positive perspective overall and can acknowledge that they respond instead of react to everyday situations in a more appropriate and healthy way.”

Other signs your mental health is improving after therapy sessions

Some changes may be more subtle over time and harder to notice. Week over week, you may make small changes and little improvements that all add up in the long run. It will all depend based on why you decided to come to therapy in the first place. You can also look at the goals you set and determine if you are reaching them or if you’re at least on track to reaching them.

Additionally, your therapist can help you identify the progress you’re making. For example, Marshall says therapists may use surveys, questionnaires, and ratings to assess the progress someone’s making. These can help identify the severity and frequency of your symptoms. Looking at symptoms in a quantifiable way like this can help you keep track of progress and assess how far you’ve come.

If you feel like you’re not making progress or think you aren’t making as much progress as you’d like to by a certain point, don’t hesitate to check in with your therapist. Mental health professionals want to help you, and if you feel like you aren’t getting the help you need, it’s important to bring this up so they can better assist. While it may feel awkward to do this, therapists are used to this type of conversation and won’t take it personally.

The length of therapy is different for everyone

If you’ve just started therapy or are about to, remember to be patient. It can take around 12-16 sessions for you to truly see clinically significant improvements. Plus, you must make an active effort both in and out of therapy sessions in order to see results and improvements.

Change doesn’t happen overnight. It takes time for therapy to work, but stick with it. It’ll be well worth it.

Looking for a new therapist or haven’t tried it before? We can help.

Frequently Asked Questions

  • Grow Therapy connects clients, therapists, and insurance companies to make mental healthcare simple to access.

  • We make it easy to find a therapist who looks like you and can support your needs. The right therapist is one who ensures you feel safe and comfortable. If you need help choosing, read these tips or contact our matching team by phone at 786-244-7711. More contact options are available here.

  • We conduct an intensive interview process to ensure our therapists have the skills, training, and experience to help you grow.

  • People who use their insurance save an average of 73% on the cost of therapy. Sessions cost an average of $22 with insurance, but will vary depending on your plan. Get a cost estimate, learn more about how to check your coverage, or contact your insurance company for more details.

About the author
krsitian wilson grow therapy Kristian Wilson, LMHC

Kristian Wilson is a licensed mental health counselor located in Jacksonville, FL. Kristian enjoys working with individuals, couples, and families who would like to explore different perspectives on their overall well-being.

This article is not meant to be a replacement for medical advice. We recommend speaking with a therapist for personalized information about your mental health. If you don’t currently have a therapist, we can connect you with one who can offer support and address any questions or concerns. If you or your child is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should dial 9-1-1 and/or go to the nearest emergency room.