The CDC’s National Center for Health Statistics (NCHS) released 2023 data revealing that 12.5% of adults age 18 and older experience regular feelings of worry, nervousness, or anxiety. Depression and anxiety, while different conditions, often occur together, and this study suggests that 50-75% of people with a major depressive disorder meet the criteria for anxious depression.
If you regularly experience symptoms of anxiety or have experienced an intense episode of anxiety, you are not alone.
Thankfully, therapy is an effective solution for managing anxiety and improving mental health overall. This article will help you decide how often you should see a therapist for anxiety.
Factors Influencing Your Therapy Frequency
Deciding how often to see your therapist for anxiety is an important decision. Keep in mind that everyone’s experiences are unique and that the frequency of therapy may range significantly from person to person. This is one of those areas in life where it does not help to compare your journey to anyone else’s. Here are a few questions to consider when deciding how often you should see your therapist for anxiety.
- What type of therapies am I engaged in? Therapies can vary significantly in frequency and duration, and even the same treatment might vary in its duration. Consider cognitive behavioral therapy (CBT), which often lasts between 12 to 20 weekly sessions over three to six months. Some people may achieve their desired outcome in less time than that, and others with more complex or severe anxiety may participate in CBT for as long as a year or more. Sometimes, it is necessary to space out sessions if they are emotionally taxing, or perhaps scheduling “maintenance” sessions after completing the most demanding work.
- What are my individual needs, and how much time and energy do I have to put into therapy right now? As much as we sometimes wish we could press the “pause” button to focus on our therapy, life rarely works that way. You may look at your schedule for the next six to twelve weeks and think, “Hm, I don’t have a lot on my calendar coming up, and I am feeling somewhat rested; I’m going to try and add a few sessions with my therapist.” On the other hand, you might look at your calendar and see a lot of work conflicts and personal commitments on the horizon. If your anxiety symptoms are not overwhelming you, it may be better to plan some sessions for a few months out.
- What is the severity of my symptoms? If you describe your anxiety as mild to moderate, you may not need as many therapy sessions as if it is more severe or chronic.
- What is my therapist recommending? As you go through therapy, your relationship with your therapist will evolve. Over time, they should get to know you well, and may be able to offer you some insight about yourself that you may not be able to see. A conversation with your therapist could help determine the right cadence for your upcoming therapy sessions.
Examples of Therapy Schedules for Anxiety
While everyone’s therapy needs for anxiety are different, a few examples of common therapy schedules include weekly, biweekly, monthly maintenance visits, and intensive therapy. Weekly visits are probably the most common schedule, especially in the early stages of therapy. Biweekly and monthly maintenance sessions can be helpful to continue forward progress, but they are probably best for when a client is feeling more confident about managing their anxiety symptoms more independently. Intensive therapy is helpful during times of crises or acute episodes of anxiety.
Adjusting the Frequency of Your Therapy Visits
Whatever schedule you come up with, don’t be afraid to adjust the frequency of your therapy! You may want to increase your visits if you find that your anxiety symptoms are getting worse or are having a greater impact on your daily life. Or maybe you’ve had a stressful stretch at work or have an upcoming event or visit that might trigger some symptoms.
On the other hand, if things have been going well and you feel that you have made significant progress on your own, consider reducing your visits. Communicating with your therapist regularly will help you find a cadence that works for you.
Mental Health Treatment from Resurge
There is no one-size-fits-all to the question of how often you should see a therapist for anxiety. We are unique, and each of us faces different pressures from work, family, previous experiences, and more. The good news is that therapy reduces anxiety symptoms and improves overall mental health. The frequency you choose should be personalized to your life and needs. Our clinical team at Resurge understands this, and when you start therapy with us, our compassionate, judgment-free clinical team members will conduct an evaluation with you to learn about your specific challenges and goals. If you’re interested in a personalized approach to therapy that fits your life, please contact us today.