Is Therapy Every 2 Weeks Enough?
You’re busy. You’re tired. And you’re wondering if seeing a therapist every other week will still help. Short answer: sometimes, yes. Other times, weekly is better—at least at first. At Aspire Counseling, we match the frequency to your goals, your schedule, and the kind of therapy you need.
Below, we’ll help you decide what’s right for now—and how to adjust as you grow.
What does “enough” mean in therapy?
“Enough” means the plan fits your goals. It’s the right frequency to help you make real progress. We want therapy to truly help you. And that’s why it’s important to find that delicate balance of how often to come have sessions.
If you want steady relief and clear skills, you need a rhythm you can keep. We’ll talk through what you’re working on, how intense your symptoms feel, and how fast you want to move. We’ll also discuss cost, time, and energy. Together, we’ll set a starting cadence and then adjust as we go.
If you’re new to counseling and want a preview of the first steps, you may find this helpful: What Should I Expect in My First Counseling Session?
Why do we often require weekly for the first 8 weeks?
At Aspire Counseling, we often require weekly sessions for the first eight weeks—even if your concern seems minor or might later fit a bi-weekly plan. Here’s why:
Relationship is the engine. A strong therapeutic relationship is key to healing. It forms faster with weekly contact. Trust grows. Safety grows. You feel known.
Momentum matters. Weekly helps you build skills, try them, and get feedback fast. That keeps progress moving.
We’ve seen the difference. In our experience, clients who start weekly reach treatment goals faster. When people start bi-weekly, they are much more likely to drop out early. Weekly at the start helps you stick with it and see results.
After eight weeks, we reassess. If you’re meeting goals and want more space between sessions, we can taper to every other week.
For a deeper dive on cadence, see: How Often Should the Average Person Attend Therapy?
When is weekly therapy best?
Weekly is usually best at the start. Why? Momentum. Early sessions focus on assessment, building trust, and getting traction on core skills. Weekly sessions help you practice, get feedback, and course-correct fast. Once you’ve got traction, we can taper depending on what we are working on.
If you’re curious about going more often for a short time, read: Is Therapy 2x a Week Too Much?
When can therapy every 2 weeks work?
Every other week therapy can work well when:
Your symptoms are mild to moderate.
You’re in a “maintenance” phase after steady progress.
You’re practicing skills between sessions and staying accountable.
Life is full, and a bi-weekly rhythm helps you stick with it long term.
We’ll help you decide what to do between sessions so the work continues on your own time—especially if you prefer telehealth. Learn more about our Online Therapy in Missouri.
Cost is part of the decision, too. If bi-weekly makes therapy sustainable, it may be the better choice for a season. You can review our Rates & Insurance and our cost guides:
Does the type of therapy change the ideal frequency?
Yes. Some treatments are skill-heavy and benefit from weekly (or even more frequent) contact at first. Here are a few examples we offer:
EMDR for trauma/anxiety. EMDR follows a structured protocol. Many people start weekly to build stability and momentum, then taper. Read more on our EMDR services page and our explainer: What Is EMDR?
ERP for OCD. ERP works best with consistent exposures and quick feedback. Weekly is common; sometimes more contact helps early on. Learn about ERP on our service page: OCD Treatment with ERP and our blog: What Is ERP?
Trauma Therapy Intensives (CPT-based). If you want a jump-start, our intensives concentrate months of work into 1–2 weeks. After the intensive, many clients step into weekly or bi-weekly for support. Explore our Trauma Therapy Intensive and what to expect: What to Expect During Trauma Therapy Intensives
If you prefer telehealth, some modalities translate very well online. For example: Virtual ERP Therapy: How Online Sessions Can Be Effective.
What if I want to go faster? What are Trauma Therapy Intensives?
You can. Our Trauma Therapy Intensives let you attend twice a day, Monday–Friday, for one or two weeks. This focused schedule helps you make significant progress quickly. We’ve even had people travel from out of state to complete an intensive. Afterward, you return home and continue with more generalized weekly or bi-weekly work—often with reduced PTSD symptoms and a clearer path forward.
Learn more about our Trauma Therapy Intensives here:
Program page: Trauma Therapy Intensive
Blog overview: The Benefits of One-Week Trauma Therapy Intensives for PTSD
What the week looks like: What to Expect During Trauma Therapy Intensives
Is twice a week ever helpful (outside an intensive)?
Absolutely. When symptoms are high, when you’re in crisis, or when you want faster gains, brief twice-weekly therapy can make sense. We sometimes recommend a short “intensive-light” burst and then taper. If you’re curious, read: Is Therapy 2x a Week Too Much?
A great example I like to use for this is a college student with PTSD or OCD. These are issues that require some intensive work. And sometimes things feel “worse” before they get better. I’ve had clients before in this situation who will do a lot of the prep work and the stabilizing work during the school year. Then, in the summer they start coming in twice a week for the entire summer to get through the most challenging part of treatment between college semesters. They want to work heavily on their mental health before returning to school.
How do I know if my plan is working?
You should see signs of change—either in how you feel or what you do—within a few weeks. Early wins might look like better sleep, fewer panic spikes, more flexible thinking, or doing a hard thing you’ve been avoiding. We’ll check in often, adjust goals, and tweak homework so you’re moving forward.
Not sure what to bring to session? This post can help you use your time well: What to Talk About in Therapy for Anxiety. Another helpful read: How Do I Know If Therapy Is Working?
Will every-other-week therapy save money?
Sometimes, yes—especially for maintenance. But if bi-weekly slows your progress, it can actually cost more in the long run. A strong start (weekly or a short twice-weekly phase) can mean fewer total months in therapy. We’ll be transparent about fees and options, including out-of-network benefits and tools that simplify reimbursements. See Rates & Insurance and our cost overview: Navigating Mental Health Care Costs at Aspire Counseling.
What about teens—should they go weekly?
With teens, relationship and routine matter a lot. Many families start weekly so the teen builds trust and gets consistent support, then taper to bi-weekly as skills stick. For a parent-friendly overview, see: Starting Teen Counseling in Missouri: Answers to the Questions Teens and Parents Ask Most.
Can I switch between weekly, every 2 weeks, or an intensive?
Yes. Your needs change, so your plan should change too. Some clients start with an intensive to jump-start change, then shift to weekly, then bi-weekly. Others begin weekly and later move to maintenance. We reassess often and decide together. Read more about our intensive option here: Trauma Therapy Intensive and a client-focused overview of benefits: The Benefits of One-Week Trauma Therapy Intensives for PTSD.
Is online therapy a good fit for bi-weekly?
For many people, yes. Telehealth can reduce travel and make it easier to keep steady appointments—weekly or bi-weekly. It can also make certain therapies, like ERP for OCD, even more practical in real-life settings. Learn about Online Therapy in Missouri and how we deliver evidence-based care online: Breaking Barriers with Online Therapy.
How do I decide what to do next?
Here’s a simple path we use at Aspire:
Start weekly for 8 weeks. Build the relationship. Build momentum.
Commit for 4–6 additional sessions at your new pace. Try bi-weekly if you’re stable, or stay weekly if you want more gains.
Reassess together. Adjust frequency, add a brief twice-weekly burst, or consider an intensive if trauma is central and you want speed.
Keep what works. The best plan is the one you’ll do consistently.
If you’re still on the fence, these posts may help you think it through:
Effective counseling in Missouri
We have therapists trained in EMDR, ERP for OCD, Cognitive Processing Therapy, IFS, and more. We’ll pair you with a clinician who fits your needs and help you choose the cadence that makes sense now—and evolves with you. Meet the team here: Our Therapists. Or, start with Online Therapy if that’s easiest. You can also review Rates & Insurance before you book.
Bottom line: Every 2 weeks can be enough—especially once you’ve built momentum. But we start most people with weekly for eight weeks because relationship and rhythm are the foundation. If you’re ready for a faster option, our twice-daily Trauma Therapy Intensives help you make rapid progress, even if you’re coming from out of state. Then we’ll help you transition to the cadence that keeps you moving forward.
About the Author
Jessica (Tappana) Oliver is the Founder & Director of Aspire Counseling in Missouri. She leads a team that provides evidence-based care for trauma, anxiety, OCD, and more—both in person and online.
Jessica is passionate about clear, practical therapy. She helped design Aspire’s Trauma Therapy Intensives and writes simple guides to help clients choose the right pace for healing.
