At Juniper Counselling Port Moody, we often say that therapy is a journey—not a quick fix. One of the most common questions we hear is, “How often should I come?” or “How long will this take?” The answer depends on a few personal factors, but there’s one thing that research and experience agree on: consistency matters.
Why Consistency Counts
Therapy works best when it’s a regular, ongoing process. Much like going to the gym or learning a new language, real change happens over time with repetition, practice, and commitment. Showing up consistently—especially early on—helps to:
Build trust and connection with your therapist
Maintain momentum between sessions
Develop and reinforce coping skills before life throws another curveball
Work through deeper issues layer by layer, rather than just reacting to crises
It’s natural to want quick results, but emotional healing doesn’t always follow a straight path. Consistency creates the structure and space needed for meaningful, lasting growth.
What the Research Says
So, what does science have to say about how often and how long people should attend therapy?
1. Frequency: Weekly is Most Effective at First
According to a meta-analysis published in Psychotherapy Research, weekly sessions are associated with better outcomes, particularly during the first few months of treatment. Weekly therapy helps clients build therapeutic rapport and begin making progress more quickly.
🧠 A 2010 study found that clients attending weekly sessions made significantly more progress than those attending every other week—especially in the early stages of therapy.
Once clients have made substantial progress, biweekly or monthly check-ins may be appropriate for maintenance.
2. Length: It Takes More Than a Few Sessions
The American Psychological Association notes that most people start seeing measurable improvement after 6–12 sessions, but the full benefits of therapy often emerge after 15–20 sessions or more. That’s roughly 3–5 months of weekly therapy, depending on your goals and needs.
🧠 One large-scale study by Howard et al. found that:
50% of clients showed significant improvement by 8 sessions
75% improved by 26 sessions
Therapy is not one-size-fits-all. Some people benefit from short-term support during a life transition, while others may choose longer-term therapy to heal from trauma, build insight, or change long-standing patterns.
It’s Okay to Start Small
If weekly sessions feel like a stretch financially or logistically, talk to your therapist. We can work with you to find a plan that supports your mental health while fitting your life.
Consistency doesn’t mean perfect. It means staying engaged, being honest about where you’re at, and making your emotional well-being a priority—week by week.
Ready to Begin?
Whether you’re new to therapy or returning after time away, Juniper Counselling offers a safe, welcoming space to do the work. Let’s build something lasting—together.
💚 Juniper Counselling Port Moody
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