How Long Does Therapy Take? What the Research (and Therapists) Say

Daniel Katz, Psy.D
Jul 29
3 min read

If you’re considering starting therapy, one of the most common and understandable questions is: How long does therapy take?

The answer isn’t always straightforward. The length of therapy depends on several personal, clinical, and practical factors. But there is research to guide us, as well as the insights of experienced therapists.

In this post, we’ll break down what determines the length of therapy, what the research shows about typical treatment timelines, and how you can know if therapy is working for you.

What Affects How Long Therapy Takes?

No two people enter therapy with the exact same goals, history, or challenges. That’s why therapy isn’t one-size-fits-all. Here are a few key factors that can influence how long your therapy may last:

Your goals: Short-term goals (like coping with a recent breakup or managing mild anxiety) may be addressed in a few sessions. Long-term goals (like healing trauma, shifting relationship patterns, or addressing chronic depression) often require deeper, ongoing work.
Type of therapy: Certain evidence-based therapies, like Cognitive Behavioral Therapy (CBT), are often structured and time-limited (around 12–20 sessions). Other approaches, like psychodynamic or depth therapy, may be more open-ended.
Frequency of sessions: Most therapy begins with weekly sessions. Meeting less frequently can extend the timeline, while more intensive therapy (2-4 times weekly or group + individual) can sometimes shorten it.
Therapist-client fit: A strong, trusting relationship with your therapist often leads to faster progress. If you don’t feel understood or supported, progress may take longer or just not work.
Outside factors: Life stressors, support systems, medication, financial constraints, and readiness for change all play a role in how long therapy may continue.

What the Research Says About Therapy Length

Studies show that therapy can be effective in both the short and long term, depending on the issue. Here are some general findings:

According to the American Psychological Association, about 50% of clients show measurable improvement after 15–20 sessions.
People with more complex or long-standing mental health conditions often benefit from longer treatment, sometimes lasting a year or more.
For trauma, PTSD, or personality-related concerns, evidence supports longer-term therapy, especially when using approaches like EMDR or DBT.
Short-term therapy (6–12 sessions) can still be highly effective for targeted goals, like learning coping skills, managing stress, or navigating a life transition.

How Do You Know If Therapy Is “Working”?

Instead of focusing only on how many sessions you’ll need, it may be more helpful to ask: Is therapy helping me make progress toward my goals?

Signs that therapy is working include:

You feel more emotionally regulated or self-aware
You’re thinking about problems in new ways
Your relationships are improving
You’re applying skills from sessions in everyday life
You feel more hopeful or empowered

Therapists often check in with clients about goals and progress, and many use feedback tools to ensure treatment is on track. If you’re unsure, bring it up with your therapist! Collaboration is key.

Is Therapy Forever?

Not at all. Most of our clients reach a place where they feel ready to end therapy or take a break. As therapists, we view this as a positive shift. Therapy doesn't have to last forever. It’s a tool to support your growth, healing, and mental wellness when you need it.

That said, some people choose to continue therapy as an ongoing space for self-reflection, support, or maintenance, especially during life transitions or periods of high stress.

Finding the Right Fit at Houston Therapy

At Houston Therapy, we offer both short-term and long-term psychotherapy for adults, teens, and families. Our therapists are trained in effective, evidence-based treatments like CBT, ACT, DBT, EMDR, and psychodynamic therapy, and we tailor each treatment plan to your unique goals and needs.

Whether you’re looking for a focused, goal-driven experience or a deeper space to explore your story, we’re here to help you figure out what works best for you.

Ready to Get Started?

We offer a free 15-minute phone consultation to help you connect with the right therapist and talk through your options. Schedule Now