How Long Does Therapy Take?

One of the most common questions people ask when they begin psychological treatment is:
“How long will I need to be in therapy?”

Whether you’ve just started sessions or you’re months in and beginning to wonder, it’s a completely natural question — especially when therapy is an emotional, financial, and time investment.

There’s No One-Size-Fits-All Answer

The truth is, there’s no universal timeline. Research suggests that many people experience noticeable improvements within 15 to 20 sessions. That said, this is just a guide. The actual length of therapy varies depending on several key factors, including:

The type of therapy being used (e.g., CBT, ACT, Schema Therapy, Psychodynamic Therapy)
The nature and complexity of your concerns (e.g., one issue vs multiple or longstanding concerns)
Your readiness and openness to engage with the process
Your goals- whether you’re seeking short-term symptom relief or deeper, long-lasting change

Therapy is rarely linear. Progress can be gradual and often subtle, particularly in the early stages. While it can be frustrating to not feel immediate results, small shifts often lay the groundwork for more significant and sustainable change over time.

Why Therapy Might Feel “Slow”

If you’re feeling stuck or frustrated with how therapy is progressing, here are some helpful insights to consider:

1. Therapy Isn’t Meant to Be Instant

It’s completely understandable to want quick relief – especially when you’re struggling. But therapy is more like training for a marathon than taking a pill. You wouldn’t expect to run long distances after jogging once a month, and therapy is no different. Emotional change requires:

Regular, consistent sessions
Doing the work outside of therapy (reflection, practising new skills)
Tolerating some discomfort along the way

2. Facing Difficult Emotions Takes Time

Therapy often asks you to face feelings you’ve been avoiding – sadness, anger, shame, fear. Your therapist will try to challenge you just enough to promote growth without overwhelming you. This delicate balance ensures that change happens safely, ethically, and sustainably.

If you’re feeling uncomfortable, that’s not necessarily a sign something’s wrong. But if the discomfort feels too much, talk to your therapist about it. Therapy should feel challenging, but not unsafe.

3. Old Patterns Are Hard to Unlearn

Many of the behaviours or beliefs we want to change have been there for years – sometimes since childhood. And often, those patterns developed for very good reasons – as coping strategies, or even for emotional protection.

Replacing them takes time, repetition, and patience. You may find yourself reverting to old habits, feeling resistant to new ideas, or unsure about how to move forward. That’s all part of the process.

4. Trust Is Essential, and It Takes Time

Therapy is a unique relationship. Feeling truly safe with your therapist doesn’t always happen immediately. And yet, trust is the foundation for progress. When you trust your therapist, you’re more likely to:

Share openly
Take emotional risks
Be receptive to feedback and change

Seeing your therapist consistently – ideally weekly in the beginning – helps build this trust more quickly. Research shows that frequent early sessions are linked to better outcomes in therapy.

What If You’re Feeling Uncertain?

Uncertainty is a normal part of therapy. Unlike many areas of life where we get clear, quick outcomes, therapy can feel ambiguous – you’re investing time, money, and emotional energy into something without guaranteed results.

But therapy isn’t just about fixing something quickly – it’s about building insight, developing skills, and creating lasting change. That takes what we call time under tension. If you’re feeling unsure, talk to your therapist. They can help you:

Reflect on progress that might not feel obvious yet
Adjust your goals or the pace of therapy
Explore what might be contributing to the discomfort.

When Resistance Shows Up

Change often comes with inner conflict. Part of you wants to feel better. Another part wants to stay in familiar (but unhelpful) patterns, because they feel safer.

This inner conflict might show up as:

Avoiding or cancelling appointments
Saying, “I don’t need therapy right now” when things feel okay
Struggling to be fully honest in sessions
Only returning to therapy during a crisis

This isn’t failure – it’s normal. But it’s worth exploring: What’s driving your resistance? Is it fear of change? Discomfort with vulnerability? Self-doubt?

Bringing these questions into therapy can be a turning point. Often, working through resistance is where the most meaningful change happens.

Is Therapy “Working” – Or Is This the Wrong Therapist?

If you’re unsure whether therapy is helping or whether your therapist is the right fit, try asking yourself:

Do I feel safe and heard in this space?
When I raise concerns, does my therapist listen and collaborate?
Have I had enough regular sessions to build trust and momentum?
Am I being honest in sessions, or holding back?
Is this discomfort about the therapist, the therapy, or the process of change itself?

And importantly – has your therapist acted ethically and professionally? If you’re unsure, you can review the APS Code of Ethics.

Therapy is personal. A therapist might be a great fit for someone else but not quite right for you – and that’s okay. If you’re unsure, bring it up. A good therapist will welcome the conversation and help you figure out what’s best.

Therapy Is More Than a Quick Fix

Many clients arrive in therapy saying: “I’ve tried everything – meditation, self-help books, journaling, podcasts.”

And it’s true – you probably have tried everything. But healing often needs more than techniques. It needs a relationship, a safe space to unpack your experiences, challenge old beliefs, and feel seen in your struggles.

That’s what therapy offers. And while it might not work instantly, when it does work, it leads to real, lasting change – because the work you do becomes part of who you are.

Final Thoughts

If you’re wondering how long therapy will take, you’re not alone. But rather than focus solely on the end point, try asking:

What am I learning about myself?
Where am I seeing small shifts, even if subtle?
Am I feeling more equipped to navigate life’s challenges?

And if you’re unsure about how things are going, talk to your therapist. Therapy works best when it’s a collaborative process.

At MyLife Psychologists, we’re here to support you – at your pace, with compassion, skill, and curiosity. If you’re not yet working with us and considering starting therapy, get in touch to book a free 15-minute phone consultation with our Care Coordinator to find a therapist that’s the right fit for you.