How long does therapy take?

Understanding the pace, process, and purpose of therapeutic change

Therapy can be a big commitment, and people often wonder how long therapy will take. The length of therapy depends on several factors, including your goals, your history, the approach used, and the pace that feels safe for you.

This article explores some of these factors to give you a sense of what a realistic time frame might be.

There is no universal timeline

Everyone’s therapy journey is different. While some people may have a specific issue they would like to work on, such as managing anxiety, others may have complex difficulties. These can require different therapeutic approaches and lengths of time.

Moreover, therapy often does not progress in a linear fashion. There can be difficult moments along the way, including periods of stuckness, which can impact the duration of therapy.

Types of therapy

Short-term therapies:

• Therapies such as Cognitive Behavioural Therapy, Dialectical Behavioural Therapy skills, or solution-focused approaches may be more time-limited. This doesn’t make them any less effective; it just means that you are probably working on one particular issue, building coping skills, or learning practical strategies.

Medium-term therapies:

• Other therapeutic modalities, such as Dynamic Interpersonal Therapy or Cognitive Analytic Therapy, might have a slightly longer timeframe, which allows for the exploration of difficulties in relationships, developing insight, and building new habits.

Long-term therapies:

• Finally, long-term therapy, such as Psychodynamic Psychotherapy or Internal Family Systems, can take over a year. It is helpful for long-standing and chronic difficulties and a deeper exploration of your identity.

What determines how long therapy takes?

Several variables influence your timeline:

• Your goals

Therapy to work on specific phobias may take less time than therapy aimed at resolving trauma memories. Your therapist will help you to make sense of what you’d like to achieve from therapy and set clear, workable goals.

• Your emotional pace

Therapy needs to occur in a safe and containing space. Some people might find it easy to open up, while others need time to build trust. Both are valid responses.

• Your history

If you’ve experienced trauma, neglect, unstable relationships, or chronic stress, your nervous system may need more time to feel safe enough to change.

Life circumstances

Major life events (grief, transitions, breakups, stress at work) can lengthen or shorten therapy depending on current needs.

The therapeutic relationship affects the timeline

Research shows that one of the strongest predictors of progress is how safe and connected you feel with your therapist. This is why choosing the right therapist, who carefully cultivates the right relationship for your needs, matters.

Your goals might change over time

Many clients begin therapy with a specific concern, and once that improves, they realise there’s more they’d like to explore. Others come for long-term work and find that life stabilises enough to reduce frequency.

Signs you’re progressing

Therapy might not necessarily lead to groundbreaking changes or breakthroughs, but you might notice that you are less self-critical, you feel more grounded, and have better interpersonal boundaries. These might be signs that you are achieving progress.

How you’ll know it’s time to end therapy

Endings in therapy should be intentional and collaborative. You might bring up the idea of ending therapy, or your therapist might suggest that it’s time to think about endings. A good therapist will help you process the ending and transition smoothly.