Is fortnightly therapy right for me?

When thinking about starting therapy, one of the questions that naturally arises is: How often should I attend? For many people, weekly therapy is seen as the standard, offering a sense of rhythm and continuity. However, therapy doesn’t always have to follow a one-size-fits-all approach. For some, attending sessions every two weeks, known as fortnightly therapy, may be a better fit.

Choosing the right frequency for therapy is about more than just scheduling. It can affect how you experience the therapeutic relationship, how deeply you engage with the work, and how supported you feel between sessions.

Let’s take a closer look at what fortnightly therapy involves and whether it might be right for you.

What is fortnightly therapy?

Fortnightly therapy involves meeting with your therapist once every two weeks, instead of weekly. The space between sessions can offer time for deeper reflection and allow you to apply insights or coping strategies in real life before returning to explore how it went.

People may choose fortnightly sessions from the outset due to lifestyle, financial, or emotional factors, or they may transition to this format after a period of more frequent work. Either way, the key is making sure that the pace supports your progress and helps you feel contained and connected.

When might fortnightly therapy be a good fit?

Fortnightly therapy can work well for many clients, especially when:

• You feel relatively emotionally stable and are not in immediate distress.
• You’re in a later phase of therapy, perhaps focusing on consolidating what you’ve learned or preparing for an ending.
• You’re working on practical goals, such as building routines, improving communication, or using mindfulness techniques, and want time to test these out in your daily life.
• You have limited time, budget, or energy and want to maintain a consistent but manageable level of support.
• You’re someone who likes time to reflect, journal, or work independently between sessions.

Some people find that fortnightly therapy gives them the space to integrate changes at their own pace, without feeling overwhelmed by weekly emotional processing.

When is weekly therapy more appropriate?

While fortnightly sessions can offer flexibility and room to breathe, weekly therapy remains the best fit for certain situations. It may be more beneficial if:

• You’re feeling overwhelmed, anxious, or in emotional distress, and need more regular support.
• You’re working through trauma, grief, or complex relational dynamics, which can bring up strong emotions and require close attention.
• You’re in the early stages of therapy and are still building trust with your therapist or getting used to the process.
• You find it hard to stay connected to the work between longer gaps, or forget what was discussed from one session to the next.
• You’re managing risk factors, such as self-harm, suicidal thoughts, or intense emotional swings.

In these situations, weekly therapy helps create a sense of safety, reliability, and therapeutic momentum that can be harder to maintain with fortnightly sessions.

What if you’re not sure?

It’s completely normal to feel unsure about how often you should attend therapy, especially if it’s your first time. Your therapist will talk with you about your needs, what you’re hoping to gain, and how therapy can fit into your life. You may decide to start with weekly sessions to establish a foundation and then move to fortnightly when you feel ready. Alternatively, you might begin fortnightly and adjust the frequency as your needs change.

This is a collaborative decision, and it can be reviewed at any point. Flexibility is important, and good therapy meets you where you are.

Finding the right balance

Whether you choose weekly or fortnightly sessions, the most important thing is that therapy feels supportive and purposeful. Your therapist’s role is to help you explore your needs, offer guidance, and co-create a rhythm that helps you get the most out of your sessions.

If you're considering starting therapy and wondering what kind of structure would suit you best, don't hesitate to bring this up in your first conversation. It’s a great starting point for open dialogue, and your therapist will help you make an informed choice that supports your well-being.