How Long Does Therapy Take to Work?
(And Why That’s the Wrong Question)
Let’s start with the honest answer most people don’t love to hear:
It depends.
But before you click away, let’s get into what that actually means—and why asking “how long will this take?” is often a stand-in for something much deeper.
Because if you’re like many of the clients we see at Rooted Therapy, you’re not new to self-awareness. You’ve probably read the books, done some inner work, maybe even tried therapy before. And you’re not looking to be coddled. You just want to know: Will this actually help me? Will it be worth it? And how long will it take before I feel different?
Let’s unpack that.
First: Therapy Isn’t Like Taking Antibiotics
One of the biggest misconceptions about therapy is that it’s linear and time-bound, like a course of treatment you finish and walk away from cured. But therapy isn’t about "fixing" a broken part of you—it’s about understanding the systems you’ve built to survive, and deciding whether they still serve you.
That takes time. Not because you’re slow or resistant or “not doing it right,” but because you’re human—and humans don’t operate on neat timelines when it comes to healing.
So… How Long Does It Take?
Let’s get more specific. Here's what most people really mean when they ask that:
“When will I feel better?”
You may notice some relief within the first few sessions—just having a safe space to speak freely can ease internal pressure. For others, especially those with complex trauma or deep patterns of emotional suppression, feeling anything can take time. That’s not failure—it’s your nervous system learning to trust again.
“When will I have real breakthroughs?”
Big “aha” moments often happen sporadically, and not always when you expect them. More often, progress shows up in subtle shifts: pausing before reacting, feeling anger instead of collapsing into shame, reaching out instead of isolating. These are wins. And they’re easy to miss if you're only looking for dramatic change.
“How long until I’m done with therapy?”
This depends on your goals. Some people come for short-term support around a transition or crisis (8–20 sessions). Others want to untangle years of survival strategies, patterns, and beliefs—which may take months or longer. You’re not locked in. But meaningful change doesn’t always run on a quick-fix timeline.
The Type of Therapy Matters
Different approaches have different pacing. At Rooted Therapy, we draw from modalities like EMDR, IFS, ACT, and somatic therapy—all of which prioritize depth over symptom-chasing.
EMDR can accelerate healing around specific traumatic memories, but it still requires preparation, resourcing, and integration.
Parts work (IFS) often brings emotional clarity faster than expected, but it also requires time to build trust with protective parts.
Somatic therapy works through the body, which often holds trauma long after the mind has intellectualized it. That work is gentle, layered, and often slower-paced—but profoundly transformative.
If You’ve Been in Therapy Before and Still Struggle…
Many of our clients come to us after trying therapy elsewhere and feeling like it didn’t go deep enough—or that they were just venting without changing. That’s valid.
Sometimes, people “do therapy” from the same place they do everything else: high-functioning, articulate, emotionally managed. But real change doesn’t come from performance—it comes from presence.
The shift happens not just when you understand your patterns, but when you start to feel your way through them. That’s when things really start to move.
What to Watch For Instead of a Timeline
Instead of asking, “How long will this take?” try asking:
Am I feeling more connected to myself?
Can I name my needs and feelings more clearly?
Am I reacting less and choosing more?
Do I feel safer in my own body and relationships?
These are the true markers of progress. And they unfold in layers—not on a schedule.
Final Truth: You Set the Pace
Therapy isn’t something done to you—it’s something you actively participate in. And it’s okay to come in with urgency or skepticism. Most people do.
But the most lasting change doesn’t come from rushing. It comes from the slow, steady work of returning to yourself.
At Rooted Therapy, we don’t promise quick fixes. We offer real ones—backed by neuroscience, nervous system attunement, and deep respect for your lived experience.
When you’re ready to begin, we’ll meet you where you are. And we’ll go at the pace your system can actually hold.
Ready to explore therapy that meets you in the middle of your messy, complex, high-functioning life?
We offer in-person therapy in Houston and virtual counseling across Texas.
Schedule a free, 15-minute consultation