Portland Psychotherapy

How Long Does Therapy Take? The Answer Might Surprise You 

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How Long Does Therapy Take? The Answer Might Surprise You

“How long until I feel better?” It’s often the first question people ask when considering therapy. And it’s a crucial one – after all, you’re investing your time, energy, and money into improving your mental health. Let me share some encouraging news about what you can expect. 

In my practice, I work with adults struggling with: 

  • Anxiety disorders 
  • Obsessive-compulsive disorder (OCD) 
  • Depression 
  • Posttraumatic stress disorder (PTSD) 

Here’s what might surprise you: most of my clients complete their treatment in just 8-20 sessions. That means meaningful change typically happens within 2-5 months – much faster than many people expect. This timeline is consistent with the typical treatment length reported in several large research studies of various types of psychological treatments¹,². 

What Makes Treatment Effective? 

Matching the Right Treatment to Your Needs 

Think of it like choosing the right tool for a specific job. Early on, we’ll work together to identify your specific challenges and select proven treatments designed for those exact issues. For instance, my clients with PTSD often benefit from a focused, 5-session program called Written Exposure Therapy³. 

The Power of Practice 

Just like learning any new skill, progress happens both in and outside our sessions. Each week, you’ll have practical exercises to try at home. These aren’t just busy work – they’re carefully chosen activities that help you build stronger coping skills. For my clients with OCD, for example, these between-session practices are often where the biggest breakthroughs happen. When implementing Exposure and Response Prevention for OCD, practicing with typically avoided situations and triggers is the primary intervention that leads to treatment progress⁴. 

Taking that first step toward therapy can feel like a big leap. But here’s the encouraging reality: positive changes often begin sooner than you might think. Even better, research shows that the progress you make in therapy tends to stick with you long after our sessions end⁵. You’re not just investing in feeling better now – you’re building skills and resilience that will serve you for years to come. 

1. Carpenter, J. K., Andrews, L. A., Witcraft, S. M., Powers, M. B., Smits, J. A., & Hofmann, S. G. (2018). Cognitive behavioral therapy for anxiety and related disorders: A meta‐analysis of randomized placebo‐controlled trials. Depression and anxiety, 35(6), 502-514.

2. Robinson, L., Delgadillo, J., & Kellett, S. (2019). The dose-response effect in routinely delivered psychological therapies: A systematic review. Psychotherapy Research, 30(1), 79–96. 

3. Sloan, D. M., Marx, B. P., Acierno, R., Messina, M., Muzzy, W., Gallagher, M. W., … & Sloan, C. (2023). Written exposure therapy vs prolonged exposure therapy in the treatment of posttraumatic stress disorder: A randomized clinical trial. JAMA psychiatry, 80(11), 1093-1100. 

4. Wheaton, M.G., Chen, S. Homework Completion in Treating Obsessive–Compulsive Disorder with Exposure and Ritual Prevention: A Review of the Empirical Literature. Cogn Ther Res 45, 236–249 (2021).  

5. von Brachel, R., Hirschfeld, G., Berner, A., Willutzki, U., Teismann, T., Cwik, J. C., … & Margraf, J. (2019). Long-term effectiveness of cognitive behavioral therapy in routine outpatient care: a 5-to 20-year follow-up study. Psychotherapy and psychosomatics, 88(4), 225-235. 

Reducing Stigma Associated with Substance Use and Criminal Involvement

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Stigma creates significant barriers to accessing addiction treatment within the criminal legal system. New research led by Dr. Kelly Moore, and including Portland Psychotherapy’s Jason Luoma, PhD, aims to address this issue by testing a multi-level intervention called CSTARR (Combatting Stigma to Aid Reentry and Recovery). CSTARR involves training for criminal legal system staff to reduce stigmatizing attitudes and group therapy using Acceptance and Commitment Therapy (ACT) for clients to cope with self-stigma.  

The CSTARR staff training focuses on substance use and criminal involvement stigma. It teaches skills for interacting with clients in a more validating way and facilitates contact with a person in recovery who shares their experiences. This is meant to improve staff attitudes and behaviors that can undermine treatment. The ACT groups help clients accept difficult thoughts and feelings stemming from stigma and build skills for staying engaged in meaningful activities despite stigma stressors. 

CSTARR is being tested in Tennessee across court, probation, and treatment staff working with shared clients in a drug recovery court program. Around 70 staff will complete the training and 70 of their mutual clients will engage in the ACT groups. The study will look at how feasible it is to implement CSTARR in real-world legal settings. It will also gather initial data on whether CSTARR impacts important outcomes.   

For staff, the research will analyze if the training changes stigmatizing attitudes, beliefs about treatment, and social distancing from people with criminal records. For clients, it will evaluate whether ACT reduces self-stigma, shame, and isolation while improving efficacy and coping skills. At the systems level, the study will look at impacts on client retention in mandated treatment and legal infractions during the program. 

The results will inform revisions to the CSTARR manual and survey measures. They will also provide key insights into implementing multi-level stigma reduction in criminal legal settings. This research addresses an important gap, as most existing interventions have not focused on substance use and criminal involvement stigma simultaneously or been designed for legal contexts.  

The criminal legal system presents unique challenges for stigma reduction that require creative solutions. People involved in the criminal legal system often face compounded stigma, yet legal settings have historically perpetuated stigmatizing attitudes. Initiatives like CSTARR that recognize the harm of stigma and include contact with people who have lived experience have promise for making these systems more just.  

We are eager to see the results of this groundbreaking work by Dr. Moore and our colleague Dr. Luoma. Findings will elucidate strategies for reducing stigma among staff and clients in incarceration diversion programs. They will also demonstrate whether multi-level approaches that target stigma at public and self-levels can improve legal and recovery outcomes. We hope this spurs broader interest in dismantling unjust societal stigma and increasing access to unbiased, compassionate addiction care. 

Read the full article Here

Haunted by Memories of Sexual Assault? How Therapy Can Help Decrease Shame and Transform Your Emotions

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Sadly, countless people in this country have been sexually assaulted. And for a long time, they were taught that they should not speak up about their trauma. Over the past few years, a long-overdue conversation about the prevalence of sexual assault has opened up. The #MeToo movement encouraged people to share their experiences with sexual … Read more

So…Whatever Happened to Your New Year’s Resolutions?

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Lose 20 pounds. Find a husband. Makeover every room the Marie Kondo way. How’s it going? At the beginning of your shiny new year, all of your New Year’s Resolutions probably seemed possible and hopes of accomplishing your goals were high. But now, just a few months in, well…not anymore. You don’t meal prep the … Read more

What Makes Us Unique

Portland Psychotherapy is a clinic, research & training center with a unique business model that funds scientific research. This results in a team of therapists who are exceptionally well-trained and knowledgeable about their areas of specialty.