The Benefits of Regular, Consistent Therapy Over Time
Over the last 15 years working as a helping professional, I’ve had the privilege of walking alongside many clients through periods of crisis, growth, transition, and healing. I’ve also spent a lot of time reflecting on how to offer the most effective support—not just when things fall apart, but in the quiet, in-between moments too.
The benefits of weekly (4 x monthly) or bi-weekly (2 x monthly) lead to the deepest, most sustainable growth for clients (Sprenkle, Davis, & Lebow, 2009).
Here’s a few reflections on why.
1. Consistency Deepens Progress
Therapy is like any meaningful practice — it works best when it’s regular, consistent, and supported over time.
A 2016 study published in Psychotherapy found that clients who attended therapy sessions consistently experienced greater long-term improvement than those who had irregular attendance (Swift & Callahan, 2016). Weekly or bi-weekly sessions help maintain emotional momentum, reinforce new insights, and reduce the need to "catch up" on what's been missed. Additionally, when sessions are spaced too far apart, the therapeutic thread can get lost — and it becomes harder to integrate the work we’ve done together.
2. Preventative Therapy = Fewer Crises
Many people understandably begin therapy during a crisis. But what research — and my lived experience — shows is that therapy is just as important (if not more so) when life feels stable.
Regular therapy can be a form of emotional maintenance — preventing things from escalating in the first place. Calmer periods are often when we can do the most profound work: unpacking patterns, building self-awareness, and developing resilience (Sturmey, Noller, & Karantzas, 2012).
Additionally, a 2015 study in a real-world setting found that session frequency was positively correlated with better outcomes: clients who attended more regularly showed greater clinical improvement (Erekson, Lambert, & Eggett, 2015).
3. Real-Life Integration Requires Real-Time Support
Sometimes clients tell me they want more space between sessions to process. While space and reflection are essential, integration also happens in the context of a supportive, ongoing relationship.
Weekly or bi-weekly therapy allows us to track how things are unfolding as they happen — not weeks later when the moment has passed. This responsiveness can make a significant difference in how deeply and effectively we work through patterns as they emerge in real time.
4. Short-Term Cost, Long-Term Value
I deeply respect the investment of time, energy, and money that therapy requires. Cost is a real consideration, and I welcome open conversations about it. That said, the research continues to show that therapy is one of the most impactful long-term investments we can make in our health.
A 2014 meta-analysis by Bower et al. found that regular psychological therapy led to improvements in:
Mental and emotional health
Physical well-being
Job satisfaction
Relationship quality
Decision-making capacity
All of these improvements tend to reduce burnout, enhance productivity, and support healthier life choices — often leading to indirect financial and life gains over time (Bower et al., 2014).
5. “I Don’t Have Much to Say” Is Often a Doorway
One of the most surprising truths about therapy is that the most impactful sessions often happen when you least expect them. Even “light” sessions — the ones where clients feel they don’t have much to report — often lead to important breakthroughs. Regular check-ins allow for powerful shifts to emerge, often beneath the surface of our day-to-day awareness.
What This Means for My Practice
Starting October 1, 2025, I’ll be moving toward offering weekly or bi-weekly therapy as the standard format for most clients. I believe this structure offers:
More meaningful continuity
Greater emotional safety
Enhanced outcomes
Better long-term value
Of course, I understand that every person’s circumstances are unique. If you have specific needs, financial concerns, or would like to talk through this shift, I’m more than happy to have that conversation with you.
If you’re ready to explore weekly or bi-weekly therapy or have any questions about what this transition means, please don’t hesitate to reach out.
References
Bower, P., Kontopantelis, E., Sutton, A., Kendrick, T., Richards, D., Gilbody, S., ... & Knowles, S. (2014). Influence of psychological therapy on mental and physical health outcomes: A meta-analysis of randomized controlled trials. Psychological Medicine, 44(11), 2337–2349. https://doi.org/10.1017/S0033291714000357
Erekson, D. M., Lambert, M. J., & Eggett, D. L. (2015). The relationship between session frequency and psychotherapy outcome in a naturalistic setting. Journal of Consulting and Clinical Psychology, 83(6), 1097–1107. https://pubmed.ncbi.nlm.nih.gov/26436645/
Sprenkle, D. H., Davis, S. D., & Lebow, J. L. (2009). Common factors in couple and family therapy: The overlooked foundation for effective practice. Guilford Press.
Sturmey, P., Noller, P., & Karantzas, G. C. (2012). The Wiley-Blackwell handbook of couples and family relationships. Wiley-Blackwell.
Swift, J. K., & Callahan, J. L. (2016). The impact of session attendance and frequency on psychotherapy outcomes: A meta-analysis. Psychotherapy, 53(4), 493–499. https://doi.org/10.1037/pst0000074
Tiemens, B., Kloos, M., Spijker, J., et al. (2019). Lower versus higher frequency of sessions in starting outpatient mental health care and the risk of a chronic course: a naturalistic cohort study. BMC Psychiatry, 19, Article 306. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-019-2214-4