Yes. Mine has been episodic. I started cognitive therapy with licensed social worker about 10 years ago, mostly to deal with some family of origin issues. I won't lie; the first year was hard and emotionally draining. I saw her every other week if memory serves. It got easier in time. She was pretty upfront that it cam take several years for a patient to feel consistently better, and that was my experience. I see her once a month now. Frankly, I don't really need to see her, but I like having someone I can talk to without any editing or filter.
It is, hands down, the best thing I've ever done for myself, and I don't regret the money or time that it's taken to
become a better version me. Maybe you would benefit from talking to someone new. I, personally, would have been put off by someone who wanted to formulate a "plan" right off the bat. The first step in cognitive therapy is to identify your thoughts. From there, you work on changing those thoughts that are destructive or counterproductive, with the hope of changing outward behavior. It's harder to do the latter without first working on the former. Of course, not every therapist is cognitive, but that is the type of therapy that made the most sense to me.
Good luck in your journey. What you're doing is very brave.
Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Continue to learn. Appreciate your friends. Do what you love. Live as if this is all there is.
--Mary Anne Radmacher