Individual therapy: What it is and what to expect.
“The curious paradox is that when I accept myself just as I am, then I can change.”
Individual therapy (sometimes called counselling) is a one-to-one space where you can talk about what’s going on in your life with a trained professional. People come to therapy for many reasons: anxiety, low mood, grief, relationship difficulties, trauma, stress, identity questions, life transitions, or simply a sense of feeling “stuck” without knowing why.
Therapy doesn’t offer quick fixes or promises. Instead, it provides a confidential, supportive relationship where you can explore your experiences, understand patterns, and develop greater clarity and choice.
What happens in an individual therapy session?
Sessions usually involve talking, reflecting, and making sense of your thoughts, feelings, behaviours, and relationships. Your therapist may help you:
explore what feels difficult right now (and what might be underneath it)
notice patterns that repeat in relationships or in your self-talk
understand how past experiences may be shaping the present
build emotional regulation and coping strategies
strengthen boundaries, self-esteem, and communication
reconnect with your values and what matters to you
Some people prefer a more reflective approach, others want a blend of depth and practical tools. You can discuss this with your therapist so the work fits your needs.
A note on confidentiality
Confidentiality is a core part of therapy and is explained at the start of work (usually through an agreement or contract). There are, however, legal and ethical limits to confidentiality, for example if there is serious risk of harm to you or someone else, or where safeguarding requirements apply. Your therapist should explain these limits clearly so you understand what confidentiality means in practice.
What does “integrative” therapy mean?
Integrative counselling means drawing from more than one therapeutic model, rather than using a single approach for every client. This can be helpful because different people benefit from different ways of working.
An integrative approach might include:
Person-centred principles (a respectful, empathic relationship)
Attachment-informed understanding (how early relationships can shape trust, closeness, and coping)
Psychodynamic ideas (how unconscious patterns or defences can influence present difficulties)
Practical skills where appropriate (grounding, emotional regulation, communication tools)
Your therapist should be transparent about how they work and welcome questions about their approach.
How long does therapy last?
There isn’t one “right” length. Some people attend for a limited number of sessions to focus on a specific issue, while others prefer longer-term work to explore deeper or more complex experiences. Therapy is usually reviewed periodically so you can check whether it’s meeting your needs.
What might you work on in individual therapy?
Individual therapy can support a wide range of concerns, including:
anxiety, panic, overwhelm, burnout
low mood, depression, lack of motivation
grief, loss, and change (including ambiguous loss)
trauma and its effects (e.g., hypervigilance, shame, emotional numbness)
relationship patterns, attachment difficulties, boundaries
identity, culture, confidence, and self-worth
life transitions (career changes, separation, becoming a parent, relocation)
If something is outside a therapist’s competence or scope, an ethical practitioner will discuss this with you and explore referral options.
How to choose a therapist (and what to look for)
It’s reasonable to ask about:
training, qualifications, and experience
professional registration/accreditation (e.g., BACP membership status)
how they work and what therapy with them is like
fees, cancellations, and availability
how confidentiality and note-keeping are handled
supervision (ethical practice includes regular clinical supervision)
The relationship matters. You should feel respected, listened to, and able to speak openly—while also understanding that therapy may sometimes feel challenging as you explore difficult material.
Is individual therapy right for you?
Therapy can be a helpful choice if you want space to understand yourself more deeply, make changes, or feel more supported through a difficult period. A first session is often used to explore what brings you to therapy, what you’re hoping for, and whether the therapist feels like the right fit.
Monica C | Integrative Counsellor, MBACP
Therapy with Monica I hello@therapywithmonica.com
This article is for informational purposes only and is not a substitute for mental health care. If you need urgent support, please contact your GP or Samaritans at 116 123.