One of the first questions people often ask when starting therapy is:
“How many sessions will I need?”
It’s a fair question. Therapy takes time, energy, and money, so it’s natural to want to know what to expect. The honest answer, though, is that there isn’t a one-size-fits-all number.
What Makes the Difference?
Several factors shape how long therapy might take:
- The concern itself
Short-term issues (like stress at work or a simple phobia) may improve fairly quickly. More complex struggles—such as long-standing trauma, relationship difficulties, or entrenched patterns—usually take longer. - Your personal goals
Are you hoping for relief from symptoms and a few practical coping tools? Or are you looking for deeper, lasting change in the way you think, feel, and relate to others? Broader goals generally need more time. - The type of therapy
Some approaches, like Cognitive Behavioural Therapy (CBT), are structured and often run between 6 and 20 sessions. Others, such as psychodynamic or schema therapy, tend to be longer-term, as they explore patterns built up over many years. - How often you attend
Weekly sessions usually build momentum and lead to faster progress. Fortnightly or monthly sessions can still be helpful but tend to move more slowly. - Consistency and commitment
Showing up regularly and being willing to reflect and practise skills outside of sessions makes a big difference. A hesitant start or irregular attendance often slows progress.
Knowing When It’s Time to Finish
So, when do you know it’s the right time to stop? Ideally, this decision is made together with your psychologist. Signs you might be ready include:
- Feeling more stable and resilient day-to-day
- Noticing a real improvement in the issues that brought you to therapy
- Managing setbacks without feeling like you’re back at square one
- Feeling confident to handle challenges on your own
Some people choose to continue a little longer to consolidate their progress and reduce the risk of setbacks. Others prefer to pause and return later if new challenges arise. Your psychologist can guide you in deciding what’s best.
Therapy Is More Like the Gym Than Surgery
A useful way to think about therapy is like going to the gym rather than having surgery. One operation might “fix” something, but one workout won’t keep you fit forever. Therapy is more about building and maintaining emotional strength.
You might work with a psychologist regularly for a while, take a break, and then come back for a “top-up” when life throws new challenges your way. That’s completely normal.
The Takeaway
There’s no set number of sessions that works for everyone. Therapy is a collaborative process, and the right time to finish is when you and your psychologist agree that you feel stronger, more capable, and confident about the future.
And remember—finishing therapy doesn’t mean the door is closed. Life changes, and it’s perfectly okay to return when you need extra support.
Khalil Dolatyar is a registered psychologist with a Bachelor of Science and a Master of Science in engineering. Khalil has experience working with individuals across various life stages, from school-aged children to adolescents, young adults, and those in middle and late adulthood. Central to his practice is the therapeutic alliance, which he builds through empathy, authenticity, a non-judgmental attitude, and empowerment.