Is Seeing a Therapist Once a Month Enough? Understanding How Often You Should Go to Therapy

Thinking about therapy but not sure how often you should see a therapist? The answer to “how often should you see a therapist” depends on several factors and your individual situation. Many people assume once a month is enough but is that really the best for mental well-being? Just like physical fitness, mental health needs consistency – but the right frequency varies depending on your needs, goals and the type of therapy.

In this post, we’ll look at how often you should go to therapy, what factors affect session frequency, and whether once a month visits are enough. By the end, you’ll have a clearer understanding of how to optimize therapy for your personal growth and emotional well-being.

Going to Therapy: Getting Started

When you start therapy, the process begins with an initial assessment where your therapist will work with you to understand your concerns and goals. This step helps create a foundation for effective treatment. During your first session, the therapist can help develop a treatment plan tailored to your needs and circumstances. This plan serves as a guide to track progress and address specific challenges.

Building a strong therapeutic relationship is essential for success. Your relationship with your therapist strengthens through regular sessions and open communication, fostering trust and comfort. To enhance the experience, the therapist may suggest different communication methods to better meet your needs. Adapting the approach ensures that therapy remains effective and aligned with your personal growth.

How Often Should You See a Therapist

The frequency of therapy sessions varies depending on individual circumstances. Several factors influence how often a person should go to therapy, including:

• Severity of symptoms: More frequent sessions may be necessary if you are experiencing acute distress, intense emotions, or a crisis that requires immediate support. As symptoms stabilize, you may gradually reduce the frequency of your sessions while still maintaining therapeutic progress.
• Type of mental health condition: Certain disorders, such as anxiety, depression, or PTSD, may require structured, evidence-based treatment protocols that dictate an optimal session schedule. Some conditions may benefit from weekly sessions, while others might be effectively managed with therapy every 2 weeks or at longer intervals.
• Personal availability and resources: Financial constraints, insurance coverage, work schedules, and personal commitments can all influence how often you are able to see your therapist. While frequent appointments can be helpful, it is important to find a sustainable balance that ensures continued care without unnecessary stress.
• Relationship with the therapist: A strong therapeutic alliance can enhance treatment effectiveness and impact how often sessions can help. If you feel comfortable, supported, and understood by your therapist, you may benefit from frequent sessions, whereas a less established relationship might require adjustments to find the right therapy frequency.

For some individuals, weekly sessions provide stability, structure, and consistent progress, while others may find that attending therapy every 2 weeks or monthly can go well depending on their needs and situation. Frequent sessions are often recommended when you're in the thick of things, such as managing a significant life transition, emotional distress, or a mental health crisis.

The ideal therapy frequency is flexible and may change over time. Adjusting your time between therapy sessions is a normal part of treatment, allowing you to tailor your care based on progress, needs, and overall well-being.

Is it Enough to Go to Therapy Once a Month?

Therapy once a month may be sufficient for maintenance, particularly after an individual has achieved their initial treatment goals and developed effective coping strategies. However, it's often more beneficial to attend therapy more frequently, depending on the complexity of the issues being addressed. Here’s what to consider:

Benefits:

• A monthly session can be a cost-effective approach, making therapy more financially sustainable for individuals who cannot afford frequent visits. While not as frequent as many therapy sessions, it still provides valuable support.
• Having more time between sessions can help individuals gradually implement therapeutic strategies in their daily lives, allowing for reflection and real-world application.
• This frequency of sessions works well for those who have already built a strong foundation in therapy and only need occasional guidance to stay on track.

Challenges:

• Meeting with a therapist every four weeks provides limited time for in-depth exploration of complex emotional or psychological concerns, which may slow progress.
• A lower number of therapy sessions can make it harder to maintain momentum, as extended gaps between meetings may lead to setbacks or difficulties in addressing evolving issues.
• While therapy could still be beneficial at this pace, it may not be enough for individuals with more serious mental health conditions or those in crisis who need to visit more frequently.
• The reduced frequency of sessions might affect progress toward personal growth, making it more difficult to achieve deeper breakthroughs or sustain long-term improvements.

Ultimately, the ideal number of therapy sessions varies for each individual, depending on their needs, goals, and the complexity of their concerns. If you're looking for significant personal growth or facing ongoing challenges, increasing the frequency of sessions may be more beneficial.

Therapy Session Structure

A typical therapy session follows a structured format designed to help you benefit from discussing your concerns in a meaningful and productive way. This approach ensures that each session is focused, allowing you to make the most of your time and work toward personal growth.

• Standard 45-60 Minute Sessions: Each session typically lasts between 45 to 60 minutes, providing ample time to explore your thoughts and emotions in a supportive environment. This standard duration allows for a balanced discussion while ensuring enough time to reflect on key insights.
• Clear Goal-Setting at the Start: At the beginning of each session, clear goals are established to create a sense of direction and purpose. Defining these objectives helps you stay focused and allows your therapist to tailor the session to your specific needs.
• Time Talking About Current Challenges: A significant portion of the session is dedicated to time talking about your current challenges, emotions, and experiences. This open discussion allows you to process your thoughts, gain clarity, and develop strategies to manage difficulties more effectively.
• Progress Review and Adjustment: Regular progress reviews help assess how well therapy is working for you and whether adjustments are needed. This ongoing evaluation ensures that your therapy remains effective and aligned with your evolving goals.
• Between-Session Assignments to Maintain Growth: To reinforce progress and encourage self-reflection, between-session assignments are often provided. These tasks help maintain growth by allowing you to apply what you've learned in therapy to real-life situations, promoting lasting change.

It is important to remember that therapy is most effective when approached with consistency and commitment. Whether you choose to meet weekly or monthly, maintaining a regular schedule enhances your ability to see progress in your mental health journey.

Finding the Right Therapist

Finding the right therapist takes time, patience, and careful consideration, as the quality of the therapeutic relationship significantly impacts your progress. Before you make an appointment, it’s helpful to answer a few questions about your needs, goals, and preferences for therapy. Reflecting on what you want to address and the type of support you’re looking for can guide you in choosing a therapist who aligns with your expectations.

Once you have picked one, pay attention to how you feel before and after each session. If you often look forward to your appointments and leave feeling understood or supported, it’s a sign that the therapist is a good match. On the other hand, if sessions feel unhelpful or you struggle to connect, it may indicate a need to explore other options.

Red flags to watch for include:

• Feeling consistently misunderstood: If your therapist frequently misinterprets your feelings, experiences, or concerns, it can make you feel invalidated and slow your progress.
• Lack of clear treatment direction: Effective therapy should have structure and goals. If your therapist does not provide guidance or help you understand your progress, it may lead to frustration or stagnation.
• Poor responsiveness: Delayed replies, lack of follow-up, or dismissive behaviour can signal a lack of commitment to your therapeutic process.
• Unprofessional behaviour: Any breach of confidentiality, inappropriate comments, or boundary violations are serious concerns that should not be ignored.

A positive sign that you are with the right therapist is when you feel comfortable enough to tell your therapist about difficult topics, no matter how sensitive they may be. Whether you need to express a constant feeling of being angry at people or discuss overwhelming emotions, a good therapist provides a safe and supportive environment where you feel heard, respected, and encouraged to work through your challenges.

Online Therapy Options

Meeting with a therapist online offers distinct advantages that cater to the needs of many individuals. With just a smartphone or computer, you could connect something as simple as an internet connection to access professional care from the comfort of your home. Virtual therapy sessions provide several benefits, including:

• Flexibility to attend from anywhere: Whether you are at home, traveling, or in a private workspace, you can easily connect with your therapist online without being tied to a specific location. This accessibility ensures that therapy fits seamlessly into your lifestyle.
• Reduced travel time: Since sessions are conducted virtually, there is no need to commute to a physical office. This not only saves time but also eliminates the stress of dealing with traffic, parking, or other logistical concerns that might otherwise become barriers to consistent care.
• Option to see your therapist more consistently: Virtual therapy makes it easier to maintain a regular schedule, ensuring continuity of care. With fewer scheduling conflicts and no travel requirements, you could walk away from inconsistent attendance and instead build a steady routine that supports progress.
• Ability to grow therapy engagement: Engaging in virtual therapy allows you to deepen your commitment to personal growth. With increased accessibility and convenience, you can explore different therapeutic approaches, track your progress more effectively, and strengthen your connection with your therapist online.
• Convenient scheduling for twice per week sessions if needed: If you require more frequent support, online platforms make it easier to schedule sessions up to twice per week. This level of flexibility ensures you receive the guidance you need without disrupting your daily responsibilities.

For those who value convenience, privacy, and the ability to integrate therapy into their busy schedules, online platforms provide an effective solution. Based on your schedule and comfort level, virtual therapy offers a practical and accessible way to prioritize mental health care.

Psychotherapy Approaches

Different types of therapy approaches are available to ensure the best course of action is taken for your specific situation. The way to treat various mental health concerns depends on your unique needs and preferences, as different approaches work better for different individuals.

Evidence-based treatments include:

• Cognitive Behavioural Therapy (CBT): This structured, goal-oriented approach focuses on identifying and changing negative thought patterns and behaviours. It is widely used for treating anxiety, depression, and other psychological conditions.
• Dialectical Behaviour Therapy (DBT): Originally developed for individuals with borderline personality disorder, DBT emphasizes emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness to help manage intense emotions.
• Psychodynamic Therapy: This approach explores unconscious thoughts and past experiences to help individuals understand their emotions and behaviours. By gaining insight into unresolved conflicts, patients can work toward meaningful personal growth.
• Solution-Focused Brief Therapy (SFBT): A short-term, goal-driven approach that concentrates on finding practical solutions rather than delving into deep-seated psychological issues. It is effective for individuals seeking immediate strategies to cope with challenges.

For therapy to be successful, your therapist will work with you to determine the best approach based on your concerns and goals. Some individuals benefit from intensive weekly therapy sessions, allowing for consistent progress and structured support, while others find that therapy every other week provides sufficient guidance and reflection time to apply learned strategies in their daily lives.

Final Thoughts

Remember that therapy really works best when there's alignment between your goals and expectations, the therapeutic approach, session frequency, and your commitment to the process. Deciding how often to see a therapist is a deeply personal choice that depends on individual needs, progress, and circumstances. For those struggling with depression and anxiety, frequent therapy may be more beneficial than occasional visits. However, even if you don’t feel like you have anything to talk about, maintaining consistency can support long-term well-being.

If you're uncertain about your progress, it can be helpful to tell your therapist and evaluate whether seeing them once a month is truly enough. Additionally, if you’re unsure whether you're at a point where you should end therapy, discussing it in your next session can provide clarity.

Frequently Asked Questions

How often should the average person go to therapy?

Varies by Individual Needs: The average person should go to therapy based on their mental health goals, with weekly or biweekly sessions being common for those seeking consistent progress.

Depends on the Severity of Issues: Those dealing with acute distress, major life changes, or unresolved trauma may need to see their therapist more frequently at the start.

Adjusts Over Time: Therapy frequency can decrease as progress is made, with some individuals transitioning to once-a-month maintenance sessions.

Financial and Time Considerations: Scheduling therapy depends on personal resources, as frequent sessions may be challenging for those with limited availability.

Therapist's Recommendation: Your therapist can assess your progress and recommend the best schedule, ensuring you receive the right level of support.

What should I do if I feel like I need to talk to my therapist more often?

Evaluate Your Current Therapy Schedule: If you feel like you need to talk more, assess whether your current frequency is meeting your emotional and psychological needs.

Communicate Your Concerns: Tell your therapist about your desire for more frequent sessions so they can help adjust your treatment plan accordingly.

Consider a Temporary Increase in Sessions: If you are going through a particularly difficult time, increasing session frequency—such as moving from monthly to biweekly—may provide additional support.

Explore Virtual Therapy Options: Virtual sessions can offer greater scheduling flexibility, allowing you to see your therapist more often without added logistical stress.

Reflect on Therapy Effectiveness: If you frequently feel unheard or that therapy isn't addressing your concerns, it might be time to reevaluate your therapeutic approach or therapist.

Is attending therapy once a month effective?

Depends on the Stage of Treatment: For individuals who have already worked through major challenges, one session per month may be enough for maintenance.

May Slow Progress for New Clients: Those just starting therapy or facing ongoing struggles often need more frequent sessions to build trust and develop coping skills.

Limited Time for Deep Exploration: Seeing a therapist once a month can make it difficult to address complex issues in depth, especially if new concerns arise between sessions.

Can Work with Self-Guided Efforts: If therapy is supplemented with self-reflection, journaling, or exercises between sessions, a monthly schedule might be more effective.

Therapist Guidance Matters: If you're unsure whether once-a-month therapy is enough, discussing it with your therapist can help tailor the best frequency for your needs.

How do I know if I’m trusting and opening up to my therapist enough?

Comfort Level in Sessions: You should feel safe enough to share personal thoughts and emotions without fear of judgment.

Willingness to Discuss Difficult Topics: If you find yourself avoiding certain issues, it may indicate hesitancy in fully trusting your therapist.

Consistency in Sharing Feelings: Opening up means being honest about how you feel, even if those emotions are uncomfortable to express.

Feeling Understood and Supported: A strong therapeutic relationship includes feeling validated, respected, and guided in a way that aligns with your personal growth.

Progress in Self-Discovery: If therapy helps you gain insights into your behaviours, reactions, and thought patterns, it’s a sign that you are engaging in the process effectively.

What factors should I consider when deciding how often to see my therapist?

Nature of Mental Health Concerns: More severe or ongoing mental health issues often require frequent sessions, while minor concerns may be addressed in fewer meetings.

Financial and Insurance Constraints: Budget and insurance coverage can impact how often therapy is accessible and sustainable in the long term.

Availability and Scheduling Flexibility: Work, family, and personal commitments should be considered when determining a realistic therapy schedule.

Therapist’s Recommendation: Your therapist can provide expert guidance on how often sessions should occur based on your needs and progress.

Personal Readiness and Commitment: Therapy is most effective when approached with consistency and effort, ensuring that sessions are maximized for meaningful change.