If you’re considering going to therapy, or if you have already started, congrats! You’re on the right track to bettering your mental health and well-being. However, you might be wondering how many therapy sessions it will take for you to see results.
Many people who go to therapy simply want to feel “better,” but what exactly does that mean, and how long does it take for therapy to work? Furthermore, how do you know if therapy is effective for you?
It’s important to have a general idea of what to expect in therapy and how long you should stick with it before you can anticipate seeing results.
When Will You See Results From 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. You should want a treatment plan to be personalized just for you, which means your therapy experience won’t be identical to other people’s.
This is because so many factors go into mental health treatment and how long it may take. For example, a few things to consider are the specific condition you’re seeking help for and your willingness to engage in therapy.
However, after the first one or two sessions, your therapist will likely be able to come to a diagnosis and determine approximately how long they think your treatment may need to be, says John’Neiska Marshall, a licensed professional counselor with Grow Therapy. Still, this isn’t set in stone. As time progresses, 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 at least some type of minor improvements in certain areas after a few sessions of therapy – even if that means just being able to have a better understanding of their condition or being able to identify when their negative thought patterns are taking over. However, for true change to occur, you must be patient.
What’s the Number of Sessions Necessary for Therapy to Work?
Just as the duration of treatment varies from person to person, so does the number of sessions. 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. After a while, if both you and your therapist agree, you may space out sessions a bit more. Depending on the therapist, a typical session may range from 45 minutes to an hour.
“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 least 12 sessions for “clinically significant improvements” to mental health.
Many people opt for more continuous treatment, such as 20 to 30 sessions, to feel a more thorough reduction in symptoms and to gain increaded 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 – require more extensive treatment for maximum effectiveness in managing the conditions. 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 depend on your situation. Everyone is different.
Factors That Could Impact 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.
- Type and severity of mental health condition(s): People who have chronic mental health conditions, like post-traumatic stress disorder, will likely need longer, more intensive treatment than someone who is coming to therapy looking to experience symptom reduction from more acute anxiety, says Candy Taylor-Ceballos, a licensed clinical social worker with Grow Therapy. This can be the difference between seeing improvement in a few months versus more long-term treatment. Furthermore, more severe conditions and symptoms will require a more extensive length of treatment.
- The presence of co-occurring conditions: As previously mentioned, if you have comorbid mental health conditions, you’ll likely need more therapy sessions than you would if you only were dealing with one. Your therapist will help identify treatment goals for both conditions.
- The therapeutic relationship: Taylor-Ceballos says a good clinical relationship is crucial, and you must ensure your therapist is a good fit for you. If you don’t feel comfortable sharing your struggles with your therapist, you could be missing out on the benefits of therapy. Feeling comfortable enough to open up is key.
- Your willingness to put in work outside of therapy: Therapy isn’t just about what goes on during your sessions – although that’s a huge part of it. Many times therapists will provide you with “homework” to do outside of your sessions together. If you’re not putting in this work, Taylor-Ceballos says it’s harder to see results. “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.”
- Your motivation for therapy: It’s important that an individual genuinely wants treatment and they aren’t just going to therapy to please someone else or due to an ultimatum, says Saathoff. When someone truly wants to receive help and improve themselves, they are probably more likely to engage in therapy and implement the skills and strategies they learn outside of sessions.
- The type of therapy: There are many different types of therapy, and some individuals may respond better to one type of treatment over another. Your therapist will determine the best therapy format or formats for your condition. Additionally, some people prefer online therapy over in-person therapy and vice versa. For example, cognitive behavioral therapy consists of a shorter course of treatment. But dialectical behavior therapy can take longer. Your therapist can help you understand how long treatment will take.
- Your general well-being: It’s important to remember that your overall health and well-being play an important role in mental health. Taylor-Ceballos says healthy habits in your daily life (such as eating a healthy diet, maintaining an exercise routine, and getting enough sleep) will help improve your mental health alongside therapy.
What Are Common Types of Therapy?
Many types of psychotherapy, AKA talk therapy, exist. 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:
- Cognitive Behavioral Therapy (CBT): CBT focuses on challenging your negative thought patterns and behaviors that contribute to mental health struggles. You’ll learn more healthy ways to think and behave, in turn, improving wellness.
- Dialectical Behavioral Therapy (DBT): DBT is a therapy that is especially beneficial for people who need help learning to regulate their emotions, tolerate distress, and improve interpersonal relationships. It is also used for people who struggle with suicidal thoughts and self-harming behaviors. Group therapy is often an aspect of DBT, as well.
- Psychodynamic Therapy: Psychodynamic therapy is a form of individual therapy that aims to get to the root of your emotional struggles, digging into exploring subconscious thoughts, emotions, or beliefs that might contribute to your current mental health state.
This is not an exhaustive list. There are other slightly less popular but still 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:
- Feeling differently than you’re feeling now: A common and broad goal is to feel better than you felt before starting therapy. Saathoff says people often aim to not feel the way they currently feel, regarding the reason that bought them to therapy in the first place. For example, if you have depression, your goal may be to enjoy life more. If you have issues with anger management, your goal might be to learn healthier ways to deal with anger and handle tough situations more calmly. However, these are broad, long-term goals, and you should make sure to break big goals into smaller, manageable goals and steps with your therapist to ensure you’re on track.
- Identifying and addressing root causes of mental health conditions: While many conditions have no clear cause, sometimes a therapist can help you identify a potential root cause of some of your struggles. In other cases, you may be aware of the root cause, and your goal could be to work with a therapist for guidance, says Saathoff.
- Unpacking trauma: Holding on to unresolved trauma, such as childhood trauma, can lead to various mental health concerns. It can be scary to think of traumatic memories alone, but working with a therapist provides a safe space to work through trauma.
- Developing coping skills: Marshall says many clients come to her hoping to learn coping skills. These tools can help you deal with various mental health symptoms, such as panic attacks or depressive episodes. This may include relaxation techniques or emotional regulation skills, for example. Once you have these tools, you can use them to calm down outside of therapy sessions.
- Improving relationships: Mental health and relationships often go hand in hand. “People are realizing the importance of human connection and relationships, and many people come to therapy looking to work on themselves in order to improve their dynamic/relationships with those around them,” says Taylor-Ceballos.
If you’re not sure what therapy goals to set, talk to your therapist about it. Given 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
- Make sure you feel comfortable with your therapist. If you aren’t comfortable, look for another therapist who can make you feel more at ease.
- Approach therapy as a partnership. Therapy is most effective when you actively participate and share in decision-making. Make sure you and your therapist agree about the major issues and how to work on them. Together, you can set goals and measure progress over time.
- Be open and honest. Success depends on your willingness to share your thoughts, feelings, and experiences. It also depends on whether you’re willing to consider new insights, ideas, and ways of doing things. If you hesitate to talk about certain issues because of painful emotions, embarrassment, or fears about your therapist’s reaction, let your therapist know.
- Follow your treatment plan. If you feel down or lack motivation, it may be tempting to skip therapy sessions. But doing so can slow your progress. Try to attend all sessions and think about what you want to discuss.
- Don’t expect instant results. Working on emotional issues can be painful, and it may require hard work. You may need several sessions before you begin to improve.
- Do your homework between sessions. If your therapist asks you to document your thoughts in a journal or practice coping skills outside of your therapy sessions, follow through. These assignments can help you apply what you’ve learned in the therapy sessions.
How to Tell If Therapy Is Working for You
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 as before their first session. 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.”
Or 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.
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If you’ve just started therapy or are about to, remember to be patient. It can take around 12 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.
