How Many Sessions Do You Need in Therapy?
One of the most common questions people have when starting therapy is: “How many sessions will I need?” It’s an understandable question. Therapy requires time, energy, and financial commitment, so it’s natural to want a clear idea of what to expect. The reality, however, is that there is no single answer that works for everyone.
The number of sessions depends on several factors. The nature of your concern plays a big role—short-term issues such as work stress or a specific phobia can sometimes be addressed relatively quickly, while more complex difficulties, like long-term trauma, personality patterns, or relationship challenges, often require more time. Your personal goals for therapy also matter. Some people are looking for symptom relief and coping strategies, while others want deeper and longer-lasting change in the way they think, feel, and relate to others. Naturally, broader goals tend to take more time. The type of therapy you engage in also shapes the length of treatment. For example, Cognitive Behavioural Therapy (CBT) is often structured and time-limited, sometimes running between 6 and 20 sessions, whereas therapies like psychodynamic or schema therapy often extend longer, focusing on deeper patterns that developed over many years. Frequency matters as well: attending weekly sessions usually creates momentum and faster progress compared to fortnightly or monthly appointments.
Another key element is commitment. Engaging in therapy requires showing up consistently and being willing to do the work both inside and outside the session. A shaky or doubtful start—such as attending irregularly, second-guessing the process, or approaching therapy half-heartedly—often leads to premature endings before meaningful progress can take place. Therapy works best when entered into with a genuine commitment to change, even if that change feels uncertain or uncomfortable at first.
A natural follow-up question is: “When is the right time to finish therapy?” Ending therapy is an important decision, and ideally one that is made together with your psychologist. Some indicators that you may be ready include noticing a significant improvement in the symptoms that first brought you to therapy, feeling confident in your ability to manage challenges independently, and being able to cope with setbacks without feeling like you are “back to square one.” Many people also describe reaching a sense of stability and resilience in their daily lives.
That said, therapy does not have to end the moment you begin to feel better. Some people choose to continue for a little longer to consolidate progress and reduce the risk of relapse, while others prefer to pause and return later if new challenges arise. Another important factor is your psychologist’s recommendation. From a professional perspective, your psychologist can help you evaluate whether your improvements are solid and sustainable, and whether it may be helpful to continue for a few additional sessions to strengthen the coping strategies you have developed.
It can help to think of therapy less like surgery—where one procedure “fixes” the problem—and more like going to the gym. Just as you don’t expect one workout to keep you fit forever, you can think of therapy as an ongoing practice that helps you build and maintain mental and emotional strength over time. You may have periods of regular “training” with your psychologist, followed by breaks, and then return when you feel the need to refresh your skills or strengthen your resilience again.
It’s also helpful to remember that finishing therapy should be treated as “for now” rather than a permanent closing of the door. Life brings new challenges, and it is completely normal—and often wise—to return to therapy when you feel you need extra support. Many people dip back into therapy during stressful times, when facing major life transitions, or simply to refresh the strategies they have learned. Keeping an open mind about returning helps take away the pressure to be “fixed once and for all” and frames therapy instead as a flexible resource you can turn to whenever it’s helpful.
Ultimately, the best time to finish therapy is when you feel confident in maintaining your progress on your own and when you and your psychologist agree that you have the tools and resilience to manage life without regular sessions. Therapy is a collaborative process, and there is no fixed number of sessions or predetermined endpoint. What matters most is that you finish therapy feeling stronger, more capable, and more confident about handling future challenges—knowing that support is always available should you need it again.
