Many people who are considering seeking therapy wonder about several factors. These can include where to find a therapist, what credentials their therapist should have, and how often they should go to therapy.
These questions may seem simple enough, but the answers to them depend on a few things.
Therapy isn’t a one size fits all service. People have complex lives, so their therapy will need a tailored approach. For instance, a couple seeking relationship counseling may require fortnightly sessions.
Those seeking help for depression may see a therapist weekly, or even biweekly, depending on the severity of their mental health.
In most cases, you and your therapist will work out a plan that helps you get the help you need. Nevertheless, it’s a good idea to know what points will be considered when working out how often you’ll be going to therapy.
You’ll find a breakdown of these factors within this article.
How Often Should You Go To Therapy?
Everyone’s therapy journey looks different, but several things will affect the length and frequency of your treatment plan. These factors include:
What Type Of Therapy You Need
Many therapists use skills from different areas in their work, but others decide to follow a strict method. The therapy you choose will define how often you should go to sessions.
For instance, a therapist may use reprocessing and eye movement desensitization processes to treat trauma.
This work takes a lot of time and effort, so they may advise you to either go to frequent sessions, say twice a week, or increase the length of their session to an hour and a half.
Don’t be worried if you’re unsure about what therapy you want to choose. Most therapy sessions occur every week or every other week. You can always communicate with your therapist about what your preferences are.
Your Commitment Level
Your commitment and investment level you have in therapy is a huge factor that affects the frequency of your sessions.
A lot of people believe that therapy just takes place during the session. This isn’t true. The session is an important part, but you need to put the guidance given by your therapist into practice.
Healing and recovering requires you to do the necessary work in your day-to-day life.
If you are fully invested and ready to work towards your desires outside of each session, you may not need to see your therapist too often.
If you feel like you’d struggle to keep accountable and need more help, you might benefit from regular sessions.
Budget
Therapy is an investment into your mental health, but like all good things, it isn’t free. Your budget is a practical reason that may affect how many sessions you can take.
Those who have a lower budget or don’t have much money outside of the essentials may have to opt for fewer sessions.
However, if you feel like therapy would be a great help, you can work with a therapist to make a suitable plan. Ideally, this will suit your financial position, but should still allow you to get the help that you need.
For instance, if your budget limits you to two sessions a month, but your therapist thinks you need weekly help, they may check in with you over short phone calls for a lower fee.
Another example is that they may give you a link to a support group when you don’t have a session booked.
This is an opportunity for you and your therapist to creatively find ways to help you without exceeding your financial requirements.
Your Therapist’s Schedule
You have to fit therapy into your daily routine, but your therapist has to do the same too. Your therapist’s schedule is another practical issue that can affect the frequency of your sessions.
Do enquire about this factor when searching for a potential therapist. Some professionals may be more booked than others.
Remember that if a prospective therapist isn’t as available as you anticipated, this might not be a bad thing. They may schedule their sessions with more purpose so their clients can get more out of the sessions.
Therapists should give you the time, space, and energy to divulge your needs comfortably. A good therapist should always be aware of their schedule so that they don’t book too many sessions.
The Issue You’re Working On
Therapy will look different for every individual. Some issues will take more time to treat than others, though this will depend on the person themselves too.
Issues like childhood trauma or anxiety may take more time to treat than someone dealing with a specific encounter. Everyone is different, but issues that stem deep into our childhood will take more time to resolve.
It may be difficult to hear that your situation will take a long time to treat, but the most important thing is that you’re working towards better mental health.
The Recovery Period
The place you’re currently in is another factor that determines the frequency of your sessions. In most cases, those that are just beginning with therapy will need to see their therapist more regularly.
The same goes for those who are going through a crisis, as they’ll need more support.
Conversely, those who have had past sessions and have made good strides in the name of progress will need fewer check-ins. Depending on their needs, they may need to see their therapist after a few weeks or every month.
They’ll need to keep doing the necessary work outside of therapy, but they won’t need as much support if they are feeling stable.
Conclusion
We hope that this article will give you a better understanding of how often you should go to therapy. The above factors will show you that therapy looks different for everybody.
Those who are trying to treat substance abuse issues or eating disorders will need more sessions than those struggling with a specific work issue.
Practical issues, like budget and your therapist’s schedule, are also points to consider. If you have a lower budget, you’ll need to discuss ways to get support out of your sessions with your therapist.
If you’re just starting therapy and aren’t sure about how frequent your meetings should be, weekly visits are a good place to begin from.
The most important thing is finding a trustworthy therapist you can confide in. Once you’ve done this, you can work with them to create a plan that suits you.
Therapy can be a great way to deal with stress, anxiety, or depression. But sometimes, it can also be a waste of time and money. So how can you tell whether therapy is working for you?
There are two main types of psychotherapy: cognitive behavioral therapy (CBT) and interpersonal psychotherapy (IPT).
CBT focuses on changing negative thoughts and behaviors, whereas IPT focuses on improving relationships between patients and therapists.
A strong support network helps. Psychotherapy works better when you talk through your problems with someone you trust.
Talking about your feelings can reduce your stress level and help you understand your emotional reactions.
In addition, finding supportive friends and family members who care about your health can benefit your overall well-being.
Choose The Right Therapist
To choose the right therapist, be sure you understand your diagnosis and treatment options. For example, what type of therapy does she use?
Does he work on an individual basis or in groups? Has he treated other patients like you? While it can be difficult to pinpoint all of these things at first, they will become more apparent as time goes by.
What Type Of Therapist Should I See?
To figure out what type of therapist to see, ask yourself some questions. How much money do you need to spend? Do you expect immediate results?
If you already know what type of therapy works best for you, start looking for a therapist who fits your needs. Check with your local mental health provider if you aren’t sure where to begin.
How Can I Get Help?
The best treatment option depends on what causes your anxiety disorder, age, and other factors. Contact your local mental health center if you feel you could benefit from counseling.
There are two main options: Inpatient and outpatient.
Inpatient Care
An inpatient stay takes place in a hospital where people receive medical attention 24 hours a day. You’ll be prescribed medication during such a stay and undergo group sessions.
You won’t have to worry about your home or children while you’re receiving care. Furthermore, you usually pay for an inpatient stay as a fee upfront.
Treatment varies depending on the provider. Some providers charge hourly fees; others charge per session. Typically, you’ll pay less if you go to a large facility with multiple staff members.
Outpatient Care
Outpatient care requires fewer resources than an inpatient stay. Sessions take place at private facilities. Depending on the provider, they typically last between 15 minutes and 90 minutes.
Your therapist meets with you once each week during treatment.
These sessions are often followed by phone calls. You don’t have to leave your house to participate. However, you may require medication or additional appointments before beginning treatment in some cases.
Payment plans vary by provider.
Talk Therapy Vs. Cognitive Behavioral Therapy
Talk therapy focuses on helping individuals understand their own problems, emotions, and beliefs. Talking through these issues helps individuals develop coping strategies that will lessen future anxiety.
Cognitive-behavioral therapy targets specific behaviors and thought patterns associated with anxiety. By identifying negative thought processes, clients are encouraged to focus on realistic solutions to their problems.
DBT is an evidence-based treatment for anxiety disorders, including panic attacks. Research shows that this type of therapy helps reduce symptoms like panic attacks and depression and prevent relapse.
Psychological Testing
Testing is one-way psychologists use to better understand a patient’s unique mental condition.
For example, testing might involve personality testing, cognitive abilities tests, or other measures designed to assess the effectiveness of various treatments.
Opening Up To A Therapist
To find a therapist specializing in treating people with anxiety disorders, visit an accredited website listing therapists. It’s helpful to know what kind of counseling you want before beginning.
For example, cognitive-behavioral therapy (CBT) helps people learn new ways of thinking about their problems and no longer think negatively or catastrophize.
CBT teaches them coping skills, which means they don’t believe negative thoughts or make unrealistic predictions about the future. Instead, they look at their situation objectively and change unwanted behaviors or habits.
They are taught to identify unhelpful beliefs and develop realistic expectations for themselves and others. Some people prefer to talk to a counselor only once every few months or year to discuss issues they would rather keep private.
Others may feel comfortable speaking to a counselor regularly, weekly, biweekly, monthly, or even daily.
Confidentiality
Therapists should keep the information confidential unless there has been a legal problem or danger to another person.
The American Psychological Association recommends that therapists disclose personal information only when necessary to protect a client from severe harm or when required by law.
This includes disclosing all the necessary information to report child abuse or neglect, informing social services of possible illegal activity, notifying appropriate authorities of a threat to public safety, or alerting police of suspicious behavior.
Get A Second Opinion
If you’re dissatisfied with the care you’ve received at your last appointment, tell your therapist. Then, find a second opinion from a new therapist, or try a different approach.
For example, your therapist may recommend seeing a colleague, taking a class, moving to another location, or changing the way you practice.
How To Tell Whether Therapy Might Not Work For You
Therapy can be very effective at helping people overcome issues such as depression, anxiety, and trauma. But it can also be expensive, and some therapies don’t seem to be working.
So how can you tell if treatment is working for you, and how can you maximize its benefits? Here are three ways that therapy might not be working for you.
Therapy may not work because your problems are mild. Suppose you have minor issues like insomnia or relationship difficulties.
In that case, they may be best resolved by taking medication instead of getting professional help. In other words, the pain isn’t severe enough to warrant further treatment.
The good news is that milder issues often resolve themselves without any intervention.
It’s challenging to know what constitutes “mild.” Still, you could ask yourself whether your symptoms affect your daily life in a meaningful way.
Are you unable to function well at school, work, home, or even around friends? A therapist might evaluate your situation and determine whether you really need professional assistance.
Therapy may not work because your therapist doesn’t understand the nature of your problem.
Your therapist should listen when talking about why you’re seeking treatment, so pay attention to their explanations of your issues and responses to them.
If your therapist seems confused or dismissive, consider finding someone else to see. You want a therapist who will provide clear answers to your questions about yourself and your situation.
Therapy may not be working because you aren’t willing to change. Some people make changes only after they experience serious consequences of their behavior.
For example, if you smoke every day, it typically takes repeated failures before you stop smoking completely.
Even then, you may still crave cigarettes occasionally. Similarly, you may feel depressed one week and happy another. This may suggest that your mood is influenced more by external factors than by your own actions.
Your therapist may have been using ineffective techniques. Sometimes therapists use methods based on outdated theories about human development. But these approaches may actually hinder progress rather than enhance it.
For instance, many therapists believe that children must wait until they become older adults before experiencing true happiness.
Perhaps this belief stems from Freudian psychology, which held that we mature over time into healthier adults.
However, research shows that childhood emotions persist throughout adulthood. Therefore, trying new therapeutic strategies is worthwhile, especially when they show promise.
Anxiety Disorder Causes And Symptoms
Many forms of psychotherapy help reduce feelings of anxiety. Counseling can be done one-on-one with a professional psychologist or psychiatrist.
Psychotherapy can also occur in a supportive setting with others who share similar emotional challenges. In addition, certain medications prescribed by doctors can help reduce anxiety.
Anxiety Disorders Cost And Treatment Options
You should think about costs before choosing a doctor. Most insurance plans cover counseling and medication. However, not all therapists accept insurance coverage.
Therefore, it’s advisable to look into the cost of your potential counselor ahead of time so that you can make decisions based on financial considerations rather than emotion.
Anxiety Stress Management Techniques
The best ways to manage anxiety include relaxation training and cognitive restructuring. Relaxation training involves learning skills that decrease tension.
For example, you can learn breathing exercises, meditation, progressive muscle relaxation, yoga, tai chi, massage, or acupuncture to relax tense muscles.
Other techniques include using imagery such as guided visualization to create pleasant thoughts and positive images.
Medication For Mental Health Help
Medications can be helpful if used correctly and monitored carefully. They usually won’t cause unpleasant side effects. Many prescription drugs have proven effective for treating anxiety disorders.
Examples include benzodiazepines (such as Xanax), antidepressants (like Prozac or Zoloft), antianxiety medications (such as Buspar), and antihypertensives (like Ativan).
To get the most out of your therapy sessions, you need to combine this with complementary wellbeing practices.
Exercise can promote weight loss, increase lean muscle mass, strengthen bones, reduce blood pressure, and improve sleep.
In addition, it can prevent type 2 diabetes and protect against heart disease, cancer, arthritis, osteoporosis, stroke, and dementia.
Exercise makes us healthier and happier! Several types of exercise can improve our physical and mental health.
These include cardiovascular exercise (walking/running), resistance training (lifting weights), flexibility training (yoga/Tai Chi), balance training (such as tai chi), stretching exercises, and body toning exercises such as calisthenics or jumping rope.
Cardiovascular Exercise
This exercise burns calories and raises your pulse rate for 30 minutes or longer. Cardiovascular exercise also improves fitness, endurance, stamina, strength, and coordination.
Regular exercise at least three times per week for 20-30 minutes a session is recommended.
Examples include brisk walking, running, biking, swimming, dancing, aerobics, jogging, tennis, basketball, soccer, volleyball, badminton, squash, and baseball.
Resistance Training
Weight lifting and resistance band training are excellent forms of resistance training. Lifting weights increase muscular strength, size, and tone while improving bone density.
Resistance bands have proven beneficial in strengthening muscles and joints, reducing back pain, and increasing range of motion.
Most gym equipment can train the upper limbs, lower limbs, core/abdominal muscles, shoulders, chest, arms, legs, neck, and back.
Flexibility Training
Yoga and Tai Chi are great examples of flexibility training. Yoga stretches the entire body from head to toe. It includes gentle poses that relax the mind and strengthen the spirit during meditation.
Tai Chi promotes relaxation, concentration, balance, and strength. The more flexible you are, the easier it will be to do yoga poses without strain.
You can practice any number of yoga positions at home by yourself or with a partner. However, suppose you are looking for something more challenging.
In that case, you can join a yoga class where the instructor teaches you postures. In addition, some yoga studios offer classes specifically designed for cancer patients.
Final Thoughts
Mental health is vital to everyone, and is especially hard to manage for those suffering from anxiety and depression. Those who can afford it should seek help.
It doesn’t matter if you’ve just been diagnosed or have had an anxiety disorder for years. A trained professional can provide insight into the problem and help you overcome it.
Therapy can be difficult for many. It is a time to be vulnerable and reveal personal dilemmas to a stranger.
When it comes to therapy, a person has to have the courage to leave their comfort zone and put their trust in someone they are not comfortable with. Only then will therapy be of any value.
It is common to have a loved one, whether that be a friend or family member, go through a difficult period in their lives.
Because of this, you may see the only answer to be therapy. The hard part is getting that loved one to go.
In this article, we will be helping you guide that loved one in the right direction by convincing them to attend therapy sessions.
The Importance Of Therapy
Therapy may not be for everyone, but it can be very important. Therapy has the power to change a person’s life, to get them to open up and release all of their pent-up emotions.
Speaking to a therapist can be challenging as an individual is having to put all their trust in someone else, however opening up can lead to a number of benefits.
Therapy…
Addresses important issues
Improves communication skills
Is empowering
Teaches life lessons
Encourages trust
Promotes support
There are different types of therapy, and they should not all be looked at in a negative light. Many people choose to speak to a therapist as a way to fill that void or to discover who they are.
Types of therapy include…
Couples therapy – supports marriages and relationships
Family therapy – helps the family unit
Individual therapy – for individuals to speak privately one-to-one
Cognitive-behavioral therapy – to discover and treat conditions
Convincing A Loved One To Attend Therapy
Pushing someone to attend therapy is no easy task, and to be on the receiving end can feel pressuring. Although the intention is good, that loved one may find this suggestion intimidating and embarrassing.
However, there are ways to convince someone to get mental help without being forceful. First, it’s essential to talk with them about your concerns. Let them know you’re worried about them and want to help. You can also share your own experiences with therapy, if you have any.
Once you’ve had this conversation, you can start to explore different options with them. Many different types of therapy are available, so it’s important to find one that’s a good fit for their needs. You can help them research different therapists and treatment modalities.
But how can this be achieved?
Transforming Negativity into Positive Conversations
Therapy for many people is looked at in a negative light. It is viewed as a place for people with emotional issues and for people who have nowhere else to turn.
It is important when suggesting the option of therapy to show them all the positives that therapy can do. Have you had any experience with therapy?
If so, talk about the good that came from speaking to a therapist. Highlight the comfort that you felt and how free and safe you felt in that environment.
Do not go into the conversation declaring all of their problems, but instead talk about all the positives.
Timing: A Key Factor in Encouraging Mental Health Help
It is important not to suggest therapy to a loved one at the wrong time. If they are just waking up, this is not the best time.
If they are getting ready for bed after a long day, this is not a great time either. With this said, bringing up the topic shouldn’t be forced.
Perhaps you are out for some coffee together and you are both feeling happy and comfortable. This would be the perfect time to naturally bring up the idea of therapy.
By choosing the right time, you are able to know when they are comfortable, and it may make them feel more understanding towards the idea.
Suggesting Alternative Paths to Mental Wellness
For many, the idea of speaking openly to a stranger is intimidating, especially in a location they are not familiar with.
Although a therapist is trained, it can still be difficult to take that leap and open up, and this is one of the main reasons for avoiding therapy.
This may be the case for that loved one. If so, suggest other alternatives such as having an online therapist. Online therapy has grown more and more popular and is ideal for those who struggle to attend sessions.
With online therapy, they will be in their own comfortable space (that can be in their bedroom, kitchen, on the couch, wherever) and will feel relaxed enough to speak to someone.
Building Support, Not Pushing Them Away
It is critical to know when enough is enough. You are probably a worried friend or family member who only wants the best but continuing to suggest therapy can be enough to push someone over the edge.
It is important to know when to stop because continuing to pester will only make them dislike the idea of therapy even more.
You should also remember the value of your relationship. If you are suggesting therapy to a loved one, then there is a high chance that they have already opened up to you about their problems.
Although this does not compare to therapy, they have you as a friend. Make sure your friendship stays and don’t drive them away.
This is not to say to give up but to not force them into therapy for your own benefit. Let them know they have someone who they can trust and rely on.
Final Thoughts
Therapy is a difficult topic for many people, and it is even more difficult when you are having to watch someone you care for suffer.
Whether your marriage is suffering, you are dealing with family issues, or your friend is experiencing some mental instability, therapy is always a valid answer.
But this should not be forced. It is a great thing to suggest therapy for it can change someone’s life completely.
Therapy is there to have someone to talk to when lost and alone, to clear your mind, to discover underlying conditions, yet it is viewed negatively by so many people.
If you know someone who is silently suffering, do not be afraid to suggest therapy, but know the right way to go about it.
Do not force them to go for your own benefit but ensure them that you will always be there for them no matter what.
