How Often Should You Go to Therapy?
Most people ask about frequency right after they book the first appointment. Should you attend every week, or is every other week enough? The choice between weekly or biweekly therapy affects your budget, your schedule, and how fast you feel better.
There is no single right answer. Here is what the research says and how to decide with your therapist.
What Research Says About Session Frequency
One study offers a useful clue. A 2019 paper in BMC Psychiatry followed more than 2,600 outpatients treated for depression, anxiety, and personality disorders. Patients who attended more sessions in the first three months were more likely to improve and to recover.
The study has limits. Researchers did not assign people to a schedule, so the results show a link and not proof. Other factors, such as symptom severity, may play a part. Still, the pattern fits what many therapists see.
When Weekly Therapy Makes Sense
Many therapists suggest weekly sessions at the start. Weekly meetings build trust and momentum. You also have less time to forget what you discussed.
Weekly therapy often fits these situations:
- You are in a crisis or a major life change.
- Symptoms feel severe or are getting worse.
- You are learning a structured method such as exposure therapy.
- You are early in treatment and still building trust.
Some treatments follow a set schedule. Exposure therapy for PTSD, for example, often runs about three months of weekly sessions.
When Biweekly Therapy Works Well
Sessions every other week suit many people. Every-other-week visits give you time to practice skills between sessions. Costs run lower each month as well.
Both schedules can work, and biweekly therapy often fits well when:
- You have made steady progress and feel more stable.
- Your schedule or budget makes weekly visits hard.
- You want to maintain gains after a hard stretch.
- Your goals are about growth more than relief.
A consistent biweekly schedule beats a weekly plan you cannot keep. Missed sessions slow progress more than a slower pace does.
How to Choose Weekly or Biweekly Therapy
Start with a conversation. Your therapist can recommend a pace after the first few visits. Share your budget and your schedule openly.
Consider these questions:
- How intense are your symptoms right now?
- What are your goals, and how soon do you want to see change?
- Can you protect an hour each week?
- What can you afford over several months?
If cost drives the decision, ask about your options. Our article on private pay therapy explains how fees and reimbursement work.
Changing From Weekly to Biweekly Therapy
Weekly or biweekly therapy does not have to stay fixed. Many clients begin weekly and shift to every other week as they improve. Others taper to monthly check-ins.
Talk with your therapist before you change. A planned step-down feels safer than a sudden stop. You can also move back to weekly during a hard season.
Our guide to therapy timelines can help you set expectations.
Frequency for New Yorkers
A busy New York schedule can make weekly visits difficult. Commutes eat into the day, and work hours shift. Online sessions remove the travel, which makes a steady rhythm easier to keep.
Through The Woods Psychological Services has experienced psychologists and psychotherapists serving clients across New York City and throughout New York State. We meet in person at our Midtown Manhattan office and online statewide.
With over 60 positive reviews from NYC clients, we help you find a pace that fits your life. Your therapist will adjust it as you progress.
Call us today or schedule a consultation to find the right schedule for you.
Let’s walk through the woods—and into healing—together.
