The Therapy Journey Looks Different for Everyone by Janine Cole, Registered Therapist

By Janine Cole, Registered Psychotherapist

The therapy process is not one-size-fits-all. Each person arrives with their own story, needs, and capacity for pacing the work. A common question I hear is, “How often should I come?” My answer is usually: it depends on you.

Some clients come to therapy wanting to unpack long-standing trauma from childhood. This kind of work often unfolds slowly, with attention to safety, grounding, and building awareness over time. Others may be navigating a recent traumatic or distressing event and benefit from more frequent sessions at the beginning to support stabilization and reduce overwhelm.

As the intensity of symptoms shifts, many people choose to space sessions further apart as they feel better able to integrate what has come up. Some may take a break from therapy and return later for additional support as needed.

At the start of therapy, I often suggest meeting more frequently in the initial phase. This supports rapport-building and allows us to establish a sense of safety and trust in the therapeutic relationship. After that, clients have full autonomy in deciding the pace and frequency of their sessions moving forward, based on what feels supportive for them.

Therapy is a process of paying attention to what’s needed in the present moment, and trusting that this can change over time.