How much Therapy do you need?

This question is often high on the list for new clients, "How many sessions will I need?"

It's a sensible question. Therapy takes time, emotional energy and, for many people, money. It's natural to want to know what you're committing to.

The honest answer is that there isn't a fixed number.

Why isn't there a simple answer?

Imagine asking a gym instructor or personal trainer how many sessions you'll need before they've even met you.

The answer depends on where you're starting, what you'd like to achieve and how you respond to the work.

Therapy is no different.

Short-term therapy

Some people come with a specific issue they'd like help with.

Perhaps they've experienced a bereavement, are facing a difficult decision or are struggling after a relationship has ended.

In these situations, a relatively short piece of work may be enough to help them regain their footing.

Longer-term therapy

Other people realise that the issue they arrived with is only part of the picture.

Patterns in relationships. Long-standing anxiety. Low self-esteem. A difficult childhood. Feeling like they've spent years putting everyone else first.

These aren't problems to be rushed.

Longer-term therapy allows the space to understand those patterns more deeply and begin making lasting changes.

Can I stop whenever I want?

Yes.

Therapy isn't a contract that locks you in.

Many people review their progress with their therapist as they go. Some decide they've achieved what they came for after a few sessions. Others choose to continue because they feel the work is still valuable.

It's your therapy.

How will I know it's working?

Progress isn't always dramatic.

Sometimes people notice they're worrying less. Sometimes they recover more quickly after a difficult day. Sometimes they find themselves responding differently in situations that would once have overwhelmed them.

Often, friends or family notice the changes before they do.

Therapy isn't usually about becoming a different person.

It's about having more choice in how you respond to life.

So... how much therapy do I need?

Enough to help you move forward.

For some people, that's a handful of sessions.

For others, it's months or longer.

There isn't a "right" number of sessions. The goal isn't to stay in therapy forever. It's to reach a point where you no longer need it in the same way.

Good therapy should help you become more able to navigate life without your therapist than with them.

If you'd like a number to work with, ask your therapist what they think could realistically be achieved in 6, 12 or 18 sessions. They won't be able to give you a guarantee, but they should be able to discuss what those different time frames might allow and review that plan as your therapy progresses.

Next in the series: Is therapy worth the cost?