You've decided to start therapy, or you're already going, and now a practical question comes up: how often should you actually go? Weekly sounds like a lot. Monthly sounds easier on your schedule and budget. But what actually helps? The honest answer is that there's no single right rhythm. Many people start weekly or every other week and space sessions out as things settle. This guide explains when each option tends to fit, and how to talk with your therapist about what's right for you.
This post is general information, not a diagnosis or medical advice. Only a qualified professional can assess what you're experiencing.
How often should you go to therapy, the short answer
Many people start therapy weekly or every other week. As things improve and skills feel more natural, sessions are often spaced out, maybe to every few weeks, then monthly check-ins.
The right frequency is something you and your therapist agree on together, and it can change over time. It's not set in stone at the first session. A good therapist will check in with you about how the rhythm is working and adjust as needed.
If you're wondering how long therapy takes overall, rather than how often, our page on counselling length covers that question.
Why weekly is a common place to start
Weekly sessions are a common starting point for a few reasons.
Momentum. In the early stages, you're getting to know your therapist, sharing your story and starting to understand patterns. Meeting weekly keeps that work moving and helps you build trust more quickly.
Practising between sessions. Many types of therapy involve trying new skills in daily life. Weekly sessions give you a chance to practise, come back, talk about what happened and adjust.
Catching problems early. When things are hard, a week can feel like a long time. Regular sessions help you and your therapist notice if something is getting worse and respond sooner.
Continuity. With weekly sessions, less time is spent catching up on what happened since last time, so more time goes to the work itself.
Weekly is a common place to start, not a rule. Some people begin every other week and do very well.
What about going more than once a week? In one randomized trial of therapy for depression, people who had the same total number of sessions twice a week or once a week ended up in a similar place a year later. That's just one study about depression, but it's a reminder that more frequent isn't automatically better.
When every other week works
Every other week, also called biweekly therapy, can be a good fit when:
Things are steadier. You're not in crisis, and day-to-day life feels manageable.
You practise between sessions. You're using skills on your own and like having time to try things out.
Budget matters. Spacing sessions can make therapy more affordable or help your benefits last longer.
Your schedule is full. Every other week can be easier to keep up with consistently.
Weekly vs biweekly therapy isn't about one being better. Weekly offers more support and momentum. Every other week offers more time to practise and can be easier to sustain. Many people move from weekly to every other week as they make progress.
Is once a month therapy enough?
Monthly therapy can be very helpful in the right situation. It often works well for:
Maintenance after a period of more regular sessions
Check-ins to stay on track with skills you've already learned
Staying connected with a therapist you trust, so support is there if things get harder
But monthly sessions are usually too thin when things are hard. If you're struggling with intense anxiety, low mood, a recent loss or a crisis, a month between sessions can feel like a very long time, and it's harder to build momentum. In those situations, more frequent sessions often help more.
Some people also like to plan a gradual step down. For example, after a stretch of weekly sessions, you might move to every other week for a couple of months, then every three or four weeks, then monthly. Stepping down slowly gives you time to notice how you manage with more space between sessions, and to adjust if something comes up.
If you're on a monthly schedule and things get harder, it's okay to increase sessions for a while. You can always space out again later.
What changes the right rhythm
Several things can shape how often you go:
What you're working on. A specific, focused goal may need fewer sessions than working through trauma or long-standing patterns.
How you're feeling right now. Harder periods often call for more support; steadier periods may need less.
The type of therapy. Some approaches work best with regular sessions, especially early on.
Budget and benefit limits. Many insurance plans cap the number of visits or dollars per year. Check your plan, and talk with your therapist about making your coverage last.
Your schedule. Work, school, family and travel all matter. A rhythm you can keep up with is better than an ideal one you can't.
Online sessions. Online counselling can make regular sessions easier by cutting travel time.
There's no wrong answer. The best rhythm is the one that supports your progress and fits your life.
How to talk to your therapist about it
It's completely normal to bring up session frequency with your therapist. You might say:
"I'm wondering whether weekly or every other week makes more sense for me."
"Money is tight right now. Can we talk about spacing out sessions?"
"I'm feeling a lot better. Could we try every other week?"
"Things have gotten harder lately. Could we meet more often for a while?"
Some people worry that asking to change the schedule will seem rude or ungrateful. It won't. Therapists talk about frequency all the time, and being honest about money, time or how you're feeling helps them support you better. Your needs are part of the plan, not a distraction from it.
Your therapist will share what they think might help, but the decision is yours together. Many therapists also suggest reviewing frequency every few months, or whenever things change.
If you're just starting out, our page on your first counselling session explains what to expect.
Whatever rhythm you choose, consistency usually matters more than perfection.
Getting started across Ontario
If you're ready to begin, our team can help you find a therapist and talk through a schedule that works for you.
You can see us in Kitchener, Waterloo, Cambridge or Ottawa, or by secure video from anywhere in Ontario, and every location offers every service.
Cost, billing and your first step
Sessions with our therapists range from $130 to $200, depending on the clinician.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with an RP (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team, and they'll help you find a therapist who's a good fit.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
There's no perfect number of sessions. The right rhythm is the one that helps you feel supported and keeps you moving forward.
Last reviewed: October 2026
Sources
Bosmans JE, Bruijniks SJE, El Alili M, et al. Cost-effectiveness of twice-weekly versus once-weekly sessions of cognitive-behavioural therapy and interpersonal psychotherapy for depression at 12 months after start of treatment: randomised controlled trial. BJPsych Open, 2023
Psychotherapies, National Institute of Mental Health (NIMH)