How often do I go to therapy?

A: Weekly is the standard starting rhythm, and it's not arbitrary: momentum is real, and research on therapy dose suggests meaningful gains for many people within 8–20 sessions — gains that arrive faster at weekly pace. Biweekly works best as a maintenance rhythm after progress, or as an honest budget compromise. Monthly is a check-in, not therapy.

Worked example: weekly at $150 = $600/month; biweekly = $300/month. If $600 isn't real for you, a $75 associate weekly beats a $150 therapist biweekly — same monthly spend, double the momentum.

Do this: start weekly if you can for the first 2–3 months, then renegotiate rhythm with your therapist on purpose — "can we talk about frequency?" is a normal session topic.

Source: Robinson et al., psychotherapy dose-response literature review (2020), J. Affect. Disord.; TherapyCalifornia fee dataset, August 2026.