Here’s how long it takes for therapy to work

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.

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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 spanning a few months. According to the American Psychological Association, it can take at 12 to 16 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 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.

Did you know?

Research suggests that roughly 35% of people who start therapy stop before completing treatment — and in the US the figure may be as high as 40–60%. The most common reasons aren’t that therapy isn’t working: they include cost, scheduling barriers, and feeling like the therapist wasn’t the right fit. Sticking with it, and finding the right match, are two of the strongest predictors of whether therapy actually reaches its goals.

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.

• Type and severity of mental health condition(s): People who have chronic mental health conditions, like post-traumatic stress disorder (PTSD), will likely need longer, more intensive treatment than someone going to therapy to adjust to new life circumstances such as divorce, becoming a parent, or experiencing a loss.

• The presence of co-occurring conditions: Treatment for more than one condition will be different in terms of approach and length than treatment for just one condition. For example, someone experiencing an eating disorder as well as grief may need more sessions to see improvement. The therapist will work with you to identify treatment goals for both conditions.

• The therapeutic relationship: Candy Taylor-Ceballos, a licensed clinical social worker with Grow Therapy, says a good clinical relationship is crucial. For treatment to be effective, it’s important that the 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. 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 a person 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’re more likely to be engaged with their treatment, and implement the skills and strategies they learn in therapy in their everyday life.

• 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 recommend approaches they think would work best for your condition. For example, cognitive behavioral therapy consists of a shorter course of treatment, but dialectical behavior therapy can take longer; and typically, a therapist will use more than one approach to help clients benefit from multiple models. Additionally, some people prefer online therapy over in-person therapy (or vice versa). It’s all about finding what works best for you.

• 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 foods that nourish you, moving your body, and getting enough sleep) will help improve your mental health alongside therapy.

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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:

• Cognitive behavioral therapy (CBT): CBT focuses on challenging and changing the negative thought patterns and behaviors that contribute to your 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 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:

• Feeling and acting differently: A common and broad goal is to feel better than you felt before starting therapy. For example, if you’re depressed, your goal may be to enjoy life more. If you struggle with anger management, your goal might be to learn healthier ways to deal with anger and handle tough situations more calmly. These are broad, long-term goals — your therapist will help you break them into smaller, more manageable goals to keep your progress 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 difficult to try and work through 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 symptoms and situations, such as panic attacks, phobias, or depressive episodes. Coping skills may include relaxation techniques or emotional regulation skills. 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. 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

• Find the right therapist for you. If you don’t feel like your therapist is the right fit for you, consider bringing this up with them. Part of their job is to ensure the quality of the therapeutic relationship. It’s also okay to look for a different therapist — especially if your provider is behaving unethically or making you uncomfortable.

• 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 uncomfortable or even painful, and it may require hard work. You may need several sessions before you begin to improve. Be sure to tell your therapist how you’re feeling

• 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

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.

Final thoughts

Therapy works — but it works on its own timeline, and that timeline is different for everyone. The research points to at least 12 to 16 sessions as the point where meaningful change tends to become visible, but plenty of people see shifts earlier and others need longer. What the evidence is clear on is this: showing up consistently, doing the work between sessions, and finding a therapist you genuinely trust all make a significant difference in how quickly and how fully you improve.

If you’re just starting out or looking for a new provider, the most important thing is to begin. On Grow Therapy, you can filter by specialty, insurance, and availability, read provider profiles, and book directly. Most clients are in their first session within two days.

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