Could 90-Minute Therapy Sessions Be a Better Fit for You?

Exploring longer therapy sessions for depth, maintenance, and sustainability

When most people think about therapy, they imagine a familiar rhythm: 45–50 minute sessions, scheduled weekly or every other week, often for long stretches of time.

That model can be supportive in certain seasons—especially when life feels overwhelming or when someone needs closer care. At the same time, it isn’t the only thoughtful or effective way therapy can be structured.

Over the years, many clients have shared curiosity about longer therapy sessions, particularly 90-minute appointments, and whether having more time might support a different kind of work—one that feels less rushed and more complete.

This article is an invitation to explore that question.

When Therapy Feels Rushed

One of the most common things I hear from clients sounds something like this:

“By the time I feel settled, we’re already wrapping up.”

This isn’t a criticism of therapy—it’s simply a reflection of how time works.

In a standard session, space is naturally spent:

• Arriving and re-orienting

• Shifting out of the pace of the day

• Gently opening into more honest or reflective conversation

• And then slowing things down again before returning to daily life

For many people, especially those who are thoughtful or internally attuned, that opening and closing process can take a significant portion of the hour. What remains may feel like just enough time to touch something meaningful—but not always enough to move very far with it.

Often, the body recognizes this before the mind does.
There’s a sense of wanting a little more room.

Time on Paper vs. Felt Experience

On paper, the numbers can look similar.

Four 50-minute sessions and two 90-minute sessions may appear roughly equivalent. But in lived experience, they often feel quite different.

Shorter sessions can unintentionally create a rhythm of:

• Chasing whatever feels most urgent that week

• Opening something important and then stopping

• Carrying loose ends back into daily life

Longer sessions tend to offer:

• A slower, more grounded entry into the work

• Continuity once something meaningful opens

• Time to reflect, explore, and land before leaving

The difference isn’t about intensity.
It’s about spaciousness.

What a Longer Session Makes Possible

Extended therapy sessions aren’t about doing more therapy.

They’re about having enough time for:

• The nervous system to settle

• Conversations to deepen naturally

• Insight to emerge without pressure

• Closure that feels complete rather than abrupt

Many people describe leaving longer sessions feeling steadier and clearer—less stirred up, less rushed, and more integrated.

For clients who are already functioning well in their daily lives, this kind of pacing can feel especially supportive. It supports the shift from stability to flourishing, and towards integration.

A Rhythm That Supports Maintenance, Not Crisis Care

It’s important to name fit clearly (because clarity is kindness).

Extended 90-minute therapy sessions are not designed for active crisis management or for situations that require frequent containment.

They tend to be a better fit for people who:

• Are not in acute distress

• Are generally stable in day-to-day life

• Want support for maintenance, reflection, alignment and integration

• Prefer fewer appointments with more depth

Sometimes I think of this as meaningful maintenance —the kind of care that helps things keep running smoothly rather than waiting until something breaks.

Many people in this season aren’t looking for rescue.
They’re looking for steadiness.

Why Fewer Sessions Can Feel More Sustainable

Practicality matters, especially for busy women.

Longer sessions offered less frequently—often monthly or every few weeks—can:

• Reduce the need to step away from work every week

• Simplify scheduling and childcare logistics

• Allow more time between sessions for integration

• Feel less disruptive to daily life

Rather than therapy becoming another recurring obligation, it can become a spacious pause—a place to reflect, recalibrate, and tend to what matters without urgency.

A Thoughtful Option, Not a One-Size-Fits-All Model

Extended therapy sessions aren’t better than weekly therapy.
They’re simply different.

Some seasons of life call for close, frequent support.
Other seasons call for space, steadiness, and reflection.

Longer sessions offer one way to honor that latter season—supporting people who want to maintain their footing, deepen insight, and continue growing without feeling rushed.

Closing Reflection

Therapy doesn’t always need to feel intense to be meaningful.

Sometimes what’s most supportive is having enough space to think clearly, feel fully, and leave settled.

For those in that season, a 90-minute therapy session can feel less like an interruption—and more like a true pause.

FAQs: 90-Minute Therapy Sessions

• Are 90-minute therapy sessions better than 50-minute sessions?

  They aren’t better for everyone—they’re simply different.

  Some people find that longer sessions feel more spacious and allow enough time to settle in, explore what matters, and leave feeling complete. Others benefit more from shorter, more frequent sessions, especially during seasons that require closer support. The most important factor is fit.

• Who are 90-minute therapy sessions usually a good fit for?

  Longer sessions tend to be a good fit for people who:

  • Are not in active crisis

  • Are functioning fairly well day to day

  • Want support for maintenance, reflection, or ongoing growth

  • Prefer fewer appointments with more depth

  This format often resonates with people who want therapy to support steadiness rather than urgency.

• Are longer therapy sessions meant for crisis or trauma care?

  Generally, no.

  Extended sessions are not designed for active crisis management or situations that require weekly containment. When someone is experiencing acute distress or instability, more frequent care and additional supports are often the most appropriate and compassionate option.

• How often do people typically meet for 90-minute therapy sessions?

  Many people choose to meet less frequently—often monthly or every 6-8 weeks.

  This spacing allows time for reflection, integration, and living life between sessions, rather than feeling like therapy must happen every week to stay afloat.

• Why do some people prefer fewer, longer therapy appointments?

  For both practical and personal reasons.

  Longer sessions can offer:

  • More time to settle in and reflect

  • Less disruption to work and family life

  • Fewer logistical hurdles like childcare or time off

  • A rhythm that feels more sustainable over time

• Is monthly therapy effective?

  IteFor people seeking ongoing maintenance and thoughtful support—rather than crisis stabilization—monthly therapy can be very effective when sessions are longer and intentional.

  What matters most is that the rhythm of care matches your needs, your nervous system, and your season of life.

• What happens in a 90-minute therapy session?

  A 90-minute session offers enough time to arrive, settle in, and focus on what matters most—without feeling rushed.

  We begin with a thoughtful check-in, and when it feels appropriate, there’s space to work more deeply using approaches that support mind–body awareness, such as EMDR, Brainspotting, or somatic work. Because there’s more time, these experiences can unfold at a natural pace, with room to pause, reflect, and come to a grounded close.

  When sessions feel rushed, the nervous system often stays guarded. Having more space can help the body feel safer and more supported, which for many people allows meaningful progress to happen with fewer sessions overall.

• Is a 90-minute therapy session too long for some people?

  Yes — and that’s okay.

  Some people find longer sessions feel tiring or overwhelming, especially if they’re early in therapy or navigating a highly activating season. Others find them grounding and supportive. This is another reason fit matters more than any single model.

• Can I ask my therapist for a longer session?

  You can always ask.

  Not every therapist offers extended sessions, but it’s reasonable to be curious and to share what you’re noticing about your experience. A good therapeutic relationship makes room for these kinds of conversations.

• What’s the difference between an extended therapy session and a therapy intensive?

  While both involve longer blocks of time, they serve different purposes.

  An extended therapy session (such as a 90-minute appointment) is typically part of ongoing therapy. It offers more space within a steady therapeutic rhythm for reflection, maintenance, and deeper conversation.

  A therapy intensive is a more concentrated format, often involving multiple days of work over a short period of time. Intensives are usually designed for focused, immersive work around specific goals or transitions.

  In simple terms:
  Extended sessions offer more space within an ongoing rhythm, while intensives offer depth within a compressed window.

• How do I know if I’m ready for a longer therapy session?

  People are often ready for longer sessions when they notice they’re no longer seeking therapy for crisis support, but for clarity, reflection, or staying well.

  If you’re generally functioning well, curious about deeper conversations, and interested in a steadier, less urgent rhythm of care, a longer session may be worth exploring.