Is Therapy Once a Week Too Much? What Experts Say About Session Frequency
Therapy once a week is the most common schedule-but is it too much? Or not enough? There’s no one-size-fits-all answer, but there are clear patterns based on what works for most people, what therapists actually recommend, and what research shows about progress over time.
Why Weekly Therapy Is the Standard
Most therapists suggest meeting once a week because it strikes a balance between consistency and space to process. Think of it like physical therapy: you don’t do exercises every day, but you also don’t wait a month between sessions. Weekly sessions help build momentum. You talk about what happened last week, try new tools, and come back with real-life results-or setbacks-to discuss.
A 2023 study from the American Psychological Association tracked over 1,200 people in outpatient therapy. Those who met weekly showed 35% more improvement in anxiety and depression symptoms after 12 weeks compared to those meeting every other week. The key wasn’t just frequency-it was continuity. Missing a week often meant losing emotional ground, especially in the early stages.
When Weekly Therapy Might Be Too Much
Some people feel overwhelmed by weekly sessions. They start dreading them. They spend the whole week ruminating on what to say, or they feel like they’re being evaluated every time they leave the house. That’s a red flag.
Therapy should feel like support, not another job. If you’re showing up exhausted, dreading the conversation, or feeling like you’re performing instead of healing, it might be too much. This often happens when:
- You’re not actively working on goals between sessions
- You’re using therapy as a crutch instead of practicing skills
- You’re stuck in a loop of venting without progress
One client, a 34-year-old teacher, came in every week for six months talking about her stressful job. She never tried the breathing techniques her therapist gave her. When they switched to biweekly sessions, she started using the tools-and her anxiety dropped. Sometimes, less space creates more room to grow.
When Weekly Therapy Isn’t Enough
On the other end, some people need more than once a week. This isn’t rare. People in crisis-those with severe depression, active suicidal thoughts, PTSD flashbacks, or recent trauma-often benefit from two or even three sessions a week.
For example, someone recovering from a car accident and dealing with panic attacks might need twice-weekly sessions for the first month. A person with borderline personality disorder often requires intensive support early on. In these cases, weekly therapy isn’t enough to stabilize emotions or prevent self-harm.
Insurance doesn’t always cover extra sessions, but many therapists offer sliding-scale rates for higher-frequency care. If you’re in crisis, don’t let cost stop you from asking. Your safety matters more than billing codes.
What Happens Between Sessions Matters More Than Frequency
Therapy isn’t a magic fix that happens in the office. The real work happens in your life between sessions. If you’re journaling, practicing mindfulness, calling a friend when you feel overwhelmed, or challenging negative thoughts-you’re making progress.
A 2024 meta-analysis in the Journal of Clinical Psychology found that people who completed homework assignments between sessions improved twice as fast as those who didn’t, regardless of frequency. One person might thrive with weekly sessions because they journal daily. Another might need biweekly sessions because they’re overwhelmed by assignments.
It’s not about how often you see your therapist. It’s about how often you use what you learn.
How to Know If Your Schedule Is Right
Ask yourself these questions every four weeks:
- Do I feel like I’m making real progress, or just repeating the same stories?
- Am I using tools outside of sessions, or just talking about them?
- Do I feel lighter after sessions, or more drained?
- Is my therapist helping me become more independent, or more dependent?
If you’re answering “yes” to the first and last questions, your schedule is working. If you’re stuck on “no” for most, it’s time to talk to your therapist. Maybe you need fewer sessions. Maybe you need more. Or maybe you need a different approach entirely.
Therapy Isn’t Permanent-It’s a Tool
Therapy isn’t meant to be a lifelong weekly commitment. Most people don’t need it forever. The goal is to build skills so you can manage your mental health on your own. Many people start with weekly sessions, move to biweekly after 8-12 weeks, then monthly, then occasional check-ins.
Think of it like learning to drive. You don’t keep taking driving lessons after you get your license. You practice, make mistakes, and get better. Therapy is the same. Weekly sessions are just the training wheels.
Some people return to therapy years later during a breakup, job loss, or grief. That’s normal. It doesn’t mean you failed. It means you’re human.
What to Do If You’re Unsure
If you’re wondering whether weekly therapy is too much-or not enough-talk to your therapist. Don’t wait until you’re frustrated. Say something like:
- “I feel like I’m going through the motions. Should we space out sessions?”
- “I’m still struggling a lot. Would coming twice a week help right now?”
- “I’m not sure if I’m getting my money’s worth. Can we review my goals?”
Good therapists welcome this kind of feedback. They don’t want you to stay longer than you need to. They want you to heal, not depend on them.
And if your therapist pushes back, insists you need weekly sessions indefinitely, or makes you feel guilty for wanting to reduce frequency-that’s a red flag. Therapy should empower you, not trap you in a cycle.
Final Thought: There’s No Right Number
There’s no magic number of sessions that works for everyone. Some people heal in six weekly sessions. Others need two a week for six months. Some do fine with monthly check-ins for years.
The right frequency is the one that helps you feel more in control of your life-not more stressed, more dependent, or more stuck.
If you’re unsure, start with weekly. After six to eight weeks, ask yourself: Am I getting better? If yes, consider reducing. If no, consider increasing-or switching approaches. Your mental health isn’t a one-size-fits-all subscription. It’s your life. And you get to decide what it needs.
