How Many Sessions Do I Need?

“How many sessions do I need?” is a common question that I get when someone is considering therapy. I mentioned in my FAQ that the duration of counseling is a nuanced aspect that varies widely depending on individual needs, goals, and the nature of the issues being addressed. For couples, there are more/different factors to consider as each partner brings different things to the table.

It's essential to view the counseling journey as a dynamic process. Initial sessions often involve building rapport, establishing goals, and gaining insights into the client's concerns. As therapy progresses, the client and therapist collaboratively assess the effectiveness of interventions and adjust the treatment plan accordingly.

Clients experiencing acute or situational challenges may find relief and achieve their goals within a relatively short timeframe. Others facing chronic or complex issues may benefit from an extended therapeutic relationship, allowing for a more profound exploration and resolution of underlying concerns.

The number of sessions that my clients needed to complete treatment ranged from 6 sessions to 38 sessions*. See below for additional information about this:

Individual therapy
6 to 38 sessions
Average of 18 sessions

Couples Therapy
6 to 26 sessions
Average of 13 sessions

*Updated as of October 1st, 2023

Please note that this estimate is based on the clients that have completed treatment and does not include clients with complex mental health issues. This estimate is also based on my own work and should not be generalized or considered the “universal average” for estimated number of sessions needed to complete treatment.

The next question that people tend to ask is “how many sessions did clients with similar issues need?”. It is important to remember that while individuals attend therapy for similar issues such as anxiety, depression, etc. or couples attend therapy for communication issues, each person’s definition and experience of the issue is unique. For example, one couple might be struggling to communicate about household responsibilities while another couple might be struggling to communicate about their emotions. Each partner will also bring different experiences to the conflict, which adds to the uniqueness of the situation. Therefore, it becomes difficult to determine what is considered a “similar” issue as both couples can be described as struggling with ‘communication issues’ but have very different experiences.

Open communication between the client and therapist is crucial in determining the optimal duration of therapy. Regular check-ins on progress, goal reassessment, and ongoing dialogue ensure that the therapeutic process aligns with the evolving needs of the client. If you have any thoughts, questions or concerns regarding your treatment (such as your treatment duration), please bring it up during session and we can discuss this further.

Cassandra

How Do I Choose the 'Right' Therapist?

You're ready to begin therapy. Now what? How do you choose the 'right' therapist for you? 

If you've spoken to others about their therapy experiences, you've probably heard that some of them have been jumping from one therapist to the next to find someone that they are comfortable working with. You've probably also heard people who are satisfied with their therapy experiences tell you good things about their therapist! 

This is because having a good relationship with your therapist is a major factor in successful therapy. This good relationship does not mean that you are bending over backwards to adjust and be close to your therapist. It is the natural relationship that you have with your therapist. Research has shown that one of the factors that lead to the best outcomes in therapy is having a good relationship with your therapist! This is known as the therapeutic relationship or therapeutic alliance. 

Lambert and Barley (2001) reviewed past research examining the therapeutic relationship and psychotherapy outcomes and found that the therapeutic relationship or therapeutic alliance accounted for 30% of the client outcomes. In other words, having a good relationship with your therapist influences your outcome in therapy. The other factors are:

• Expectancy effect (clients' beliefs in therapy) accounts for 15%

• Therapist's skill/experience accounts for 15%

• Client Variables (client's history, demographics, fortuitous events, support structure and etc) accounts for 40%

Factors Influencing the Outcomes in Therapy

30% may not seem like a lot, but when you compare it with the other factors, it is the second highest influencing factor! This is not the say that the other factors aren't important, but to recognize that sometimes you may need to 'shop around' for a therapist that you trust and will feel comfortable working with! 

I take the therapeutic relationship very seriously in my work and want any potential client(s) to research therapists that they feel will be a good fit for them. I have found that client(s) whom I share a good therapeutic relationship with tend to have more positive outcomes in their treatment.

So back to the question of 'how do I choose the right therapist'? 

1. Search. You can Google for therapists in your area. Many therapists have also listed themselves in places such as Psychology Today (www.psychologytoday.com). You can also ask others (e.g., your friends, neighbors, co-workers, other healthcare providers, etc.) for therapist recommendations.

2. List. Create a list of therapists that you’ve found and where you can find more information about them, such as their website or PsychologyToday profile.

3. Research. Do your research on the list of therapists that you’ve created; this will give you a feel for whether this is a therapist you want to work with. If they have a Website or Facebook page, read their 'About' section and look into what they specialize in. Some therapists also talk about their approach to therapy, which can give you a glimpse into what your therapist is like and how sessions may be conducted. You want to also make sure that the therapist is licensed and takes your insurance.

4. Shortlist. Shortlist a few therapists that you feel would be a good fit for you and reach out to them. Sometimes briefly speaking on the phone with the therapist can also give you a feel for whether this is someone you want to work with. It will also allow you to find out if they are available as some therapists might not be accepting new clients.

5. Schedule. Once you are confident with your selection, make an appointment with the therapist.

Therapy is an investment in your wellbeing. You want to pick someone who you feel comfortable with, especially when it involves being vulnerable. Good luck!

-Cassandra

Reference: Lambert, M. J. & Barley, D. E. (2001). Research summary on the therapeutic relationship and psychotherapy outcome. Psychotherapy Theory Research and Practice. 38(4). 357-359. Doi: DOI: 10.1037/0033-3204.38.4.357