Therapy 101
Here’s how long therapy takes to work, according to research
Learn typical timelines, what can support progress, and how to know if you’re on the right track.
By Ryan DeCook, LCSW • Clinically reviewed by Michael Heckendorn, LPC, NCC
As a therapist, one of the most frequent questions I get from people before they start therapy is, “How long does this typically take?” It's an understandable question and behind it are concerns I hear all the time: You don't want to be in therapy for years, spending money indefinitely while still struggling with the same old issues.
Ideally, you want to see change within a reasonable amount of time. What you expect from therapy actually matters. Your expectations can shape how effective the process becomes. Thankfully, there are some guidelines on what to reasonably expect for the timeline of your healing journey.
Key insights
1
Therapy typically lasts 13 to 15 sessions on average, though it can range from a few sessions to several dozen depending on factors like session frequency, symptom severity, therapy type, and your relationship with your therapist.
2
You can improve outcomes by setting realistic expectations, doing the work between sessions, and building a strong therapeutic relationship.
3
Therapist directories such as Headway have criteria filters and matching algorithms to help find the best therapist for you.
Factors that impact the length of treatment
We can create general expectations based on research and averages, but there's no perfect prediction for how long your therapy will take. Several factors influence the timeline:
- Session frequency: More frequent sessions, especially early on, tend to lead to faster improvement. Weekly sessions typically lead to faster improvement than biweekly.
- Initial symptom severity and complexity: Higher ratings of symptoms are often associated with longer therapy times, but also with greater gains in therapy. The complexity of what someone is experiencing can impact treatment time. Complex PTSD or co-occurring disorders (e.g. a client who has PTSD, major depressive disorder, and an alcohol use disorder) are examples of situations that can take longer to treat.
- Relationship with the therapist: This is one of the biggest determinants of how fast and how effective therapy will be for someone. A strong therapeutic bond is built on trust and emotional safety, but it also includes a therapist who can gently challenge you, help you see patterns you may miss, and support you through meaningful growth. Choosing a therapist you feel safe with — and who can thoughtfully challenge you — can make a significant difference in the therapy process.
- Therapy type: Different models of therapy have protocols that recommend different lengths of time. Solution-focused brief therapy typically occurs in about 5 to 6 sessions, cognitive behavioral therapy can range from 5 to 20 sessions, while short-term psychodynamic therapy typically follows a range of 7 to 40 sessions. For this reason, it is good to ask a therapist what model of therapy they practice before starting therapy with them.
How long do people attend therapy?
Some research shows that people typically are in therapy anywhere from a few sessions to a few dozen. This is a broad range, and varies widely because of all those factors we discussed. The average length of time spent in therapy is about 13 to 15 sessions. The numbers include about 20% of people who drop out and don’t complete treatment. Clients with complex, co-occurring disorders often need longer therapy, sometimes 12 months or more. This data is just an average for attendance, it does not factor in whether or not those clients improved. Sometimes therapy can end abruptly due to financial reasons, changes in jobs and insurance, or disruptions in life circumstances.
How long does therapy take to work?
Here's what most people really want to know: “How long until things actually get better?" Let’s take a look at the timeframe for some of the most common mental health challenges people face.
How long does therapy take for depression?
Cognitive behavioral therapy (CBT) is the most utilized and researched treatment for depression. Research shows mild to moderate depression responds well to 8 to 16 sessions of CBT, with benefits possible in as few as 6 to 8 sessions of brief CBT.
Severe symptoms may require 16 or more sessions. Chronic or recurring depression may benefit from booster sessions over 1 to 2 years. For relationship-based depression, interpersonal psychotherapy (IPT) can help with significant improvement in 8 to 16 sessions.
How long does therapy take for anxiety?
CBT is also the frontline treatment for anxiety that often occurs in 8 to 12 sessions. One study showed that half of people who participated in CBT saw significant improvements in an average of 8 sessions. Other research has shown CBT, psychodynamic therapy, and relaxation therapies to cause improvements within 4 to 30 sessions depending on what type of therapy is being applied. These studies are typically measured with validated assessments that track clients’ symptoms over time.
For evidence-based therapies such as CBT, IPT, or psychodynamic therapy, it is reasonable to expect some improvement within the recommended number of sessions for those specific interventions. It’s important to note that showing significant results does not mean improvements for all clients who participated in the research.
Tips for improving therapy outcomes
There are some things that you have control over which can impact therapy outcomes, namely your level of motivation and buy-in to the therapy process. If you’re attending every session, not cancelling, and following through on what you’re working on in therapy, it will greatly increase your chances of success. In my practice, the clients who make the fastest progress are usually those who show up consistently, try out the skills between sessions, and apply what we discuss to their daily lives. Other clients I see, who don’t do this work, tend to not make progress as quickly. This may sound simple, but it is one of the most important factors for supporting effective therapy.
The relationship between you and your therapist matters more than you might think. When that connection is strong — and the therapeutic relationship feels like a shared and collaborative experience — therapy tends to move faster and work better.
Some people may find it helpful to pair therapy with medication. This will not be for everyone, but there is evidence that combining the two can be more effective than just one of them alone. If you are considering this, make sure to talk with your therapist and consult with a psychiatrist or psychiatric mental health nurse practitioner who manages medications. Most therapists cannot prescribe medications or give medical advice.
Your expectations matter, too. Expecting instant results might lead to premature quitting, while assuming it'll take years could slow your progress. Consider asking your therapist about the approach they typically use and what a course of therapy might look like for concerns similar to yours.
How to find a therapist that’s the right fit
To see results in a reasonable amount of time, you need to work with the right therapist. Some key things to look for are:
- Specialties (what they focus on)
- Modalities (their approach, like CBT or IPT)
- Demographics (race, gender, age)
- Insurance acceptance
- Personality fit
Finding someone who specializes in your specific concerns and uses methods you understand makes a real difference. Online directories, such as Headway, are a great way to filter therapists by all of these different criteria you might have. Once you’ve found some potential options, most therapists will do a brief consultation call for free so you can get a sense of their personality, find out more information, and decide if you think it’s a good fit.
This article provides general educational information about therapy timelines based on research averages. Individual treatment needs vary significantly, and all clinical decisions should be made collaboratively with a qualified mental health professional based on your specific circumstances.
Setting reasonable expectations and seeking the right therapist
You're not going to be stuck in therapy forever, wasting time with no progress. Good therapy doesn’t work like that. Now you know what realistic timelines look like and what questions to ask potential therapists.
Begin your therapist search today and find the right match for you. Headway is home to the largest network of insurance-accepting therapists in the U.S., which makes finding a qualified, empathetic, and affordable therapist for depression easier than ever before.
This content is for general informational and educational purposes only and does not constitute clinical, legal, financial, or professional advice. All decisions should be made at the discretion of the individual or organization, in consultation with qualified clinical, legal, or other appropriate professionals.
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