If you're considering therapy for anxiety without medication, you're likely asking a few key questions: "How often will I have to go?" and "How long will this take?" These are not just logistical questions; they're about setting expectations, managing your life, and feeling a sense of control over a process that can feel uncertain.
This guide is designed to give you a clear, realistic roadmap based on what we see in our practice every day. We'll break down the typical journey so you know what to expect and can confidently plan your time and effort.
This article is for anyone who is experiencing mild to moderate anxiety and is exploring therapy as a primary treatment. This includes Generalized Anxiety Disorder (GAD), social anxiety, panic attacks, and specific phobias. The goal is to build long-term skills and strategies, not just provide temporary relief.
At our clinic, we don't believe in a one-size-fits-all approach. Instead, we think of therapy as a journey with three distinct phases.
Phase 1: Getting Started (The First 4-8 Weeks)
Phase 2: Deepening the Work (Month 2 to 6)
Phase 3: Tapering and Maintenance (6 Months and Beyond)
A standard therapy session is 60 minutes long. This timeframe is not arbitrary; it's a balance of focused work and allowing for a natural conclusion without feeling rushed. We find that a 60-minute session is long enough to dive into a specific issue, learn a new skill, and plan for the week ahead without causing burnout.
So, what does this add up to? While every person's journey is unique, a typical course of therapy for anxiety without medication often lasts between 4 to 9 months. Some individuals with more specific or less severe anxiety may complete their goals in a shorter time, while others may benefit from a longer period.
Your therapy plan is not set in stone. Here’s what can influence it:
The work of therapy doesn't stop when you leave the session. Your therapist will often give you practice exercises or homework to do between sessions. This might be a thought recording exercise, practicing a breathing technique, or intentionally facing a mild anxiety-triggering situation. This out-of-session work is crucial for integrating new skills into your life and is often a key factor in how quickly you see progress.
We regularly review your progress with you. If after the first few months you feel like you aren’t making headway, it's a critical conversation to have. This might mean we need to:
Therapy for anxiety without medication is a journey with a clear, predictable structure: an initial intensive phase, a period of deepening the work, and a gradual tapering off. While the timeline varies, a typical course lasts several months. The most important factors for success are a willingness to engage in the process and a commitment to doing the work between sessions.
If you’re ready to start, a great next step is to schedule a consultation with one of our Psychologists. This is a chance to express what you are feeling, ask specific questions about your situation, understand your options, and plan ahead.
Note: If you are experiencing severe or escalating symptoms, please seek immediate help from an emergency room or a crisis hotline.