If you’re thinking about starting therapy, one of the first questions that might come to mind is: How often should I go? It’s a great question—and one I hear often as a therapist. The answer isn’t one-size-fits-all, but there are a few guidelines that can help you figure out what’s right for you.

Let’s break it down.

Weekly Sessions: The Most Common Starting Point
For most people starting therapy, once a week is ideal. Weekly sessions allow enough time between appointments to process what you’ve talked about, but not so much time that you lose momentum.
This rhythm helps build trust between you and your therapist, establish a strong connection, and begin working through patterns or challenges consistently.

​

Biweekly Sessions: Slower Progress, Still Supportive
Once you’ve done some deeper work and have a better handle on your goals, your therapist might suggest shifting to every other week. Biweekly sessions work well for people who want continued support but don’t need as much hands-on guidance.
Just keep in mind: the less frequent the sessions, the slower the progress tends to be. And that’s okay—therapy isn’t a race.

​

Monthly Check-Ins: Maintenance Mode
Monthly therapy can be a good fit for clients who’ve achieved their goals and want occasional check-ins to stay grounded. These “maintenance” sessions can help you stay connected to the tools you’ve learned and catch small issues before they become bigger ones.

More Than Once a Week? Sometimes, Yes.

In some situations—like during a crisis, when processing trauma, or working with more intense mental health symptoms—seeing a therapist more than once a week can be really helpful. This doesn’t have to be permanent, but it allows for more focused support when it’s most needed.

​

So, How Do You Decide?
A good therapist will work with you to figure out the best frequency. Some factors to consider:

What are you working on?
How urgent or intense is it?
Do you have previous therapy experience?
What’s your schedule and budget like?

​

Therapy should meet you where you are. It’s okay if your needs shift over time—that’s part of the process.

There’s no “perfect” schedule, and it’s not about how often you go—it’s about what you do with the time you’re there. Whether you come in weekly or once a month, showing up for yourself consistently is what makes the difference.

​

If you’re still unsure, tell us what makes the most sense for your goals. Therapy is a partnership—and you get to have a say in how it works best for you.