Understanding What Affects the Duration of Therapy
One of the most common questions people ask when considering therapy is: “How long will this take?” It’s a completely understandable question. You may be juggling work, family, finances, and emotional exhaustion, and the idea of committing to something without a clear timeline can feel overwhelming. At Cova Psychology, our psychologists in Melbourne are often asked about this, and while there’s no single answer, there are patterns, insights, and a few guiding principles that can help clarify what to expect.
Why Therapy Length Isn’t One-Size-Fits-All
Therapy is not a product; it’s a process. Its duration depends on many factors, including what you’re seeking support for, how long you’ve been experiencing these difficulties, your goals, your readiness to engage, and the type of therapy being used. It’s a bit like asking how long it takes to get fit. The answer depends on your starting point, your goals, and how consistently you’re able to engage with the process.
For example, someone experiencing mild anxiety related to a recent life event might benefit from six to twelve sessions of cognitive behavioural therapy. Someone working through complex trauma or deeply ingrained relationship patterns may need longer-term support. For those managing trauma, our PTSD treatment options might also be relevant.
Short-Term vs Long-Term Therapy
Short-term therapy often lasts between 6 and 20 sessions. It might focus on a specific issue, such as coping with a breakup, managing work-related stress, or improving sleep. The structure tends to be more goal-focused and solution-oriented.
Long-term therapy, on the other hand, allows space to explore deeper emotional patterns, past experiences, and complex interpersonal dynamics. These sessions may continue over several months or years, and are especially helpful when the issues are longstanding, or when someone wants to better understand themselves at a deeper level.
At Cova Psychology, we offer both short- and longer-term therapy, depending on what you need. Our psychologists in Melbourne are experienced in helping clients work out what type of therapy and time frame might be most appropriate for them. You might find our post on exploring therapy in Melbourne helpful as a starting point.
Common Factors That Influence Duration
The nature of the issue
Therapy for grief, a phobia, or adjusting to a specific life transition may be relatively short-term. Therapy for trauma, identity struggles, or persistent relationship patterns often takes longer.Your goals for therapy
If your goals are specific and focused, therapy can be more structured and time-limited. If your goals are broad or evolve over time, therapy may need to be more flexible and ongoing.Frequency of sessions
Attending weekly sessions tends to help people build momentum and see results faster. Some people choose to attend fortnightly or monthly as therapy progresses, or as life demands change.Therapeutic approach
Some therapeutic models, like CBT, tend to be briefer and more structured. Others, like schema therapy or psychodynamic approaches, are designed for longer-term exploration.Life circumstances
Financial pressures, time constraints, mental health crises, or other personal responsibilities can all influence how often you attend and how long therapy continues.
Therapy is Not About “Fixing”
It’s natural to want to know when you’ll feel better or when a problem will be resolved. But therapy isn’t always about fixing something broken. Often, it’s about building insight, making choices that reflect your values, improving relationships, or learning to live with difficult feelings.
There might be periods of steady progress, followed by setbacks or pauses. That doesn’t mean therapy isn’t working. In fact, it often means you’re doing the work. Some people stop therapy after a few months and return later in life. Others continue for years because they value the space to reflect and grow.
What Progress Can Look Like
Progress in therapy can look different from person to person. You might notice changes in how you think, how you respond to stress, or how you relate to others. You may feel clearer about what matters to you. Or maybe you find yourself being kinder to yourself in moments when you’d usually be self-critical.
Sometimes progress looks like crying more, or feeling things more intensely, before things start to feel lighter. That’s a normal part of the process. It’s also totally normal to hit a plateau or to feel like you’re not sure where therapy is going. Those are good times to talk to your therapist about what you need next.
Can I Just Do a Few Sessions?
Yes—and for some people, a few sessions is enough. A brief round of therapy can be surprisingly powerful, especially when it’s focused and well-timed. You might get what you need in a handful of sessions and return later when something else comes up. That doesn’t mean therapy “didn’t work” the first time. It means you used it when you needed it.
We also know that for some people, coming to therapy at all is a big step. Even attending one or two sessions can help clarify things, reduce distress, or give you a sense of direction.
(Side note: if you’re worried about getting “stuck” in therapy forever—don’t be. Part of a psychologist’s job is to help you review your progress and decide when it makes sense to stop.)
If you’re unsure where to begin, our article on types of psychologists can help you understand the different roles and approaches.
How Will I Know When I’m Done?
You and your therapist will decide this together. Sometimes it’s clear—you’ve met your goals, you’re feeling better, or you have new strategies that feel sustainable. Other times, it may be less obvious. You might feel more resilient, but still curious about what’s driving certain patterns.
Ending therapy doesn’t have to be sudden. You might taper off gradually—moving from weekly to monthly check-ins, or touching base when needed. It’s your process. And returning later is always an option.
Therapy at Cova Psychology
At Cova Psychology, our Melbourne-based psychologists understand that starting therapy is a big decision. That’s why we work collaboratively with you—we don’t assume a set timeline or push you into a particular model. Whether you’re looking for support with anxiety, trauma, relationship issues, or something you can’t quite name yet, we’ll help you figure out what might be helpful and realistic.
You might work with one of our psychologists for a few sessions and gain what you need. Or you might choose to stay longer, using therapy as a safe space for reflection and growth. Either way, we’re here to support you.
We also offer online therapy through telehealth if attending in person isn’t an option, or you’d prefer the comfort of your own space. Our blog on online therapy in Melbourne has more details about what to expect.
(Also—if you ever feel like your therapy isn’t working or you’re not sure where it’s going, bring it up. Honest conversations with your therapist are not only welcome—they’re encouraged. It’s a sign you’re engaging with the work, not a failure.)
A Quick Word About “Progress”
Progress isn’t always neat. You might take two steps forward and one step back. You might cry in your car after a session and wonder if therapy is making things worse. That doesn’t mean you’re doing it wrong. It often means you’re facing something you’ve been avoiding for a long time.
Weve seen hundreds of people walk into therapy feeling unsure or hesitant, and walk out months later feeling more grounded, self-aware, and in control of their lives. That kind of change takes time—but it’s possible.
And if you’re wondering how long it will take for you? We can talk about it. (Also, apologies if theres a spelling mistake in here—writing late can do that!)
Get in Touch
If you’re considering therapy and wondering what it might look like for you, our psychologists in Melbourne are here to help. Reach out to Cova Psychology today to start a conversation about your goals, your needs, and how we can support you—however long the process takes.
Dr. Chris Coleiro
Chris is Clinical Psychologist and a co-director of Cova Psychology, located in the Melbourne CBD, where he provides supervision to psychologists whilst cultivating a supportive culture within the Cova team. Chris has worked extensively in the assessment and treatment of trauma, PTSD, and Borderline Personality Disorder. He combines a range of therapies in his approach including CBT, Schema Therapy, EMDR and IFS. Chris is a member of the Australian Psychological Society (APS), the APS college of Clinical Psychology, and of the Eye Movement Desensitisation Reprocessing Australian Association (EMDRAA).
