How Often Should You Have Therapy?

One of the questions people often ask when considering therapy is:

“How often should I see my therapist?”

There isn't one answer that is right for everyone. Therapy is personal, and how often you attend can depend on what brings you to therapy, what you need, your circumstances and where you are in the therapeutic process. BACP notes that the frequency of sessions should be agreed between you and your therapist.

Is Therapy Usually Once a Week?

For many people, weekly therapy sessions can be a helpful place to start.

Meeting regularly can provide continuity and give you time to build trust and develop the therapeutic relationship. It can also create a consistent space to explore emotions, relationships and patterns that may have developed over many years.

You don't have to start every session knowing what you want to talk about. Sometimes what emerges naturally between sessions becomes an important part of the work.

Can I Have Therapy Every Two Weeks?

For some people, fortnightly therapy may work well.

It can provide more time between sessions to reflect on what has come up and notice how things feel in everyday life. It may also be more manageable around work, family commitments or finances.

However, fortnightly sessions may not feel right for everyone. Some people value the consistency and connection of meeting every week, particularly when they are beginning therapy or working through difficult experiences.

There is professional debate about weekly versus fortnightly work, and BACP has highlighted both the potential benefits of regular weekly work and reasons some clients and therapists prefer greater flexibility.

How Often Should You Have Therapy?

Rather than asking:

“How often am I supposed to have therapy?”

it may be more useful to ask:

“What would support me best at this point in my life?”

Your needs can also change.

You might begin with weekly sessions and later move to fortnightly appointments. At another point, you may feel you need more regular support again.

For me, this is something that can be talked about openly between therapist and client.

Therapy doesn't need to be about following a rule. It is about creating enough consistency, safety and space for meaningful therapeutic work to develop.

Thinking About Starting Therapy?

If you're considering therapy but aren't sure how often you would like to attend, you don't need to decide everything before making contact.

I offer a free 15-minute initial conversation, where we can talk about what brings you to therapy, what you are looking for and whether working together might feel right for you.