It kind of depends on what's occurring elsewhere in my life. For a while it was at least weekly, but I seem to be doing better these days. It's gotten less frequent and less harmful. My t has been helpful in teaching me about self compassion, and also in finding other ways of coping. It has been slow, but there has been progress. I find it helps to keep my goals in mind, and to stay busier. Too much time to think is never good.

Anyway, that's what has worked for me.
Quay