People seek therapy for a variety of reasons, including learning how to manage depression or anxiety, overcoming work stressors, resolving challenging family dynamics, or grieving the loss of a loved one. Some people need a shorter sequence of sessions and some need to maintain therapy sessions for years. There is a growing body of evidence supporting the efficacy of brief psychological therapy of 12-16 sessions for a variety of conditions. But some clients need 20-30 sessions or more to experience substantial improvement in their symptoms and develop the coping mechanisms designed to continue those improvements. 

Bottom-up approaches, such as Somatic Experiencing, EMDR, and Hypnotherapy, often require fewer sessions. However, a client may need top-down approaches including CBT or DBT in conjunction with or prior to those approaches taking place in order for stabilization and grounding. Treatment is unique to the individual. When determining how long treatment should last, it's important to consider a wide range of variables, such as the nature and severity of the issues being addressed, the client’s stage of change, and the therapist's approach.  

1. Maintain regular communication with your therapist about your progress toward your goals and objectives, which are laid out on your treatment plan.

Be patient with yourself and trust the process. It may take some time to incorporate therapy interventions outside of your therapy sessions. Check in with your therapist and ask for feedback regarding observed progress. Are you making progress toward the goals you originally identified during your intake session? Are you feeling differently since you first started therapy? At some point throughout therapy, you may feel like it is no longer helping because you have processed through your concerns and have discovered new ways to cope with what led you to seek therapy in the first place. When you have addressed and met goals on your initial treatment plan, you may actually uncover a new goal you would like to work on for your further healing. Embarking on an additional goal can then be added to your treatment plan.

2. Try varying frequency of sessions with your therapist. 

Therapy often begins with weekly or biweekly sessions. Your therapist will use evidence- based practices so it’s important to first discuss with your therapist how often they suggest you attend therapy. If you have been meeting with your therapist on a weekly basis and are considering stopping sessions but are unsure if it is the best thing to do, spreading out your sessions is a useful next step. Maybe you are curious if you are becoming dependent on your therapist. However, by transitioning to less frequent sessions and maintaining communication with your therapist, therapy can become a healthy and reliable resource rather than emotional dependence. Instead of completely discontinuing sessions, decreasing the frequency of sessions may allow you to practice the tools you have learned outside of therapy. You may experience that you have the tools you need to cope with the ups and downs that are a natural part of life. 

3.Recognize and be open to the possibility that you may be in therapy longer than you expected. 

Some people, such as those who experienced childhood abuse or trauma, may need extensive counseling. For example, children who have been through trauma are more likely to struggle as adults with mental health concerns including depression, anxiety, eating disorders and addiction. According to clinical studies, it is recommended that those with co-occurring disorders will experience more effective treatment with 12-18 months of therapy. You can look at therapy as a resource to prioritize and take care of your mental health in a manner that is comparable to the way in which you might routinely participate in physical activity for the purpose of maintaining your physical health. Your therapist's role is not to "fix" you but rather to support you as you learn to embrace and show up in the world as your authentic self. 
Even if you've reached the decision to stop attending therapy sessions, you and your therapist do not have to completely sever ties. If you discover a therapist who has helped you and with whom you have built a rapport, you can reach out to them again in the future if something else comes up. Everyone evolves and changes in their own way. The path to recovery is unique for each individual. 

Authored by: Julianna Robinson, LCSW

References:

American Psychological Association. (n.d.). How long will it take for treatment to work? American Psychological Association. Retrieved November 15, 2022, from https://www.apa.org/ptsd-guideline/patients-and-families/length-treatment