Thinking About Individual Therapy? Everything You Need to Know Before You Go

If you’ve been thinking about going to individual therapy, you’ve probably done a bit of research and found a lot of information. So many choices! 

It can all be a bit overwhelming and sorting through the many options can be a lot when you just want help. 

You might even be a little skeptical about the whole process, wondering, “Just what is individual therapy, and what can it do for me?”

Before you throw your hands up and just pick a therapist, like pin the tail on the donkey, let’s take a closer look at individual therapy and see what it’s all about. 

Understanding individual therapy can help you to choose a therapist whose approach feels just right for you. 

What is individual therapy?

When you think of individual therapy, you might think of a person sitting or lying on a couch while a therapist nods and writes on a pad while you answer never-ending questions about your childhood. 

While it’s a common depiction in popular culture, it isn’t very accurate. 

Individual therapy, sometimes called individual counseling or individual psychotherapy, is conducted between a therapist and a client, sometimes in-office, but increasingly, via online therapy. 

In individual therapy, the client and therapist work collaboratively to identify issues and goals for therapy. (Therapists usually refer to the people they see as “clients” rather than “patients,” although this may vary, and both are acceptable.)

The exact process for working through issues will vary depending on the person’s needs, preferences, and the therapist’s approach to therapy. 

Most therapists are trained to work using various modalities. Some also specialize in certain issues or approaches. 

Individual therapy vs. group therapy

Individual therapy is a one-to-one interaction with the client and therapist. Group therapy sessions involve several clients who share similar issues meeting with a therapist over the course of weeks or months. [1] Pappas, S. (n.d.). Group therapy is as effective as individual therapy, and more efficient. Here’s how to do it successfully. https://www.apa.org. https://www.apa.org/monitor/2023/03/continuing-education-group-therapy

Issues are addressed collaboratively in the group, and members can receive support and feedback from each other. 

Group therapy can be quite effective, and some people choose to attend both individual and group therapy.  

Individual therapy vs. family therapy

Family therapy involves sessions with a therapist and a family. Participants in family sessions generally include parents and their children, sometimes parents and their adult children. 

Depending on the family structure, participants may also include stepparents, stepchildren, and other significant family members. 

Family therapy focuses on improving family dynamics and communication. It’s conducted by a therapist trained in family therapy approaches. 

Individual therapy vs. couples therapy

Couples therapy involves partners working as a couple with a therapist. The focus is on the relationship and the issues that bring you to counseling. 

It’s sometimes called marital therapy, marriage counseling, or couples counseling. It’s usually conducted by a therapist specially trained in addressing couples/relationship issues.

Keep in mind that you can do individual therapy along with other types of therapy, depending on your unique needs. In fact, some approaches, like DBT, incorporate both individual and group therapies as part of treatment.

– Dr. Dawn Ferrara, PsyD, Licensed Professional Counselor (LPC), and mental health writer

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Why do people go to individual therapy?

Just why someone might go to individual therapy is as varied as the people who go. 

Anyone experiencing a stressful situation or needing someone to listen to them may find therapy helpful.  

What might surprise you is that you don’t have to have “a problem” or be experiencing a mental health issue to go to therapy. It’s actually quite common for someone to go to therapy simply as a tool for personal growth.  

Some of the most common reasons people seek therapy include:

• To find healthy ways of dealing with a difficult life event such as a divorce or loss, or major life change like a new baby, empty nest, or unexpected job change, just to name a few. 
• For personal growth, self-exploration, and learning more about oneself. 
• To work through trauma or difficult experiences. 
• To learn healthy ways to deal with thoughts and feelings affecting well-being.
• To improve communication skills or other interpersonal skills. 
• To address anxiety, depression, or other mental health issues that may be affecting well-being.
• To learn healthy coping strategies for dealing with one’s stressors.
• To improve relationships with others. Individual therapy for relationships can help you address relationship issues and strengthen connections with partners, family members, colleagues, and friends.
• To improve your partner relationship. Sometimes a partner cannot participate in couples counseling, but you can still work on important aspects of your relationship. A specialized type of individual therapy, individual marriage counseling, allows you to work one-on-one with a relationship specialist on your own issues related to the relationship.
• To learn healthy ways of coping with a loved one’s circumstances or mental health issues (e.g., parent of a child with an addiction or physical illness).

And sometimes a person just needs to have a neutral person to talk to who can help them sort things out. Individual therapy can help with that, too. 

What are the benefits of individual therapy?

Just about anyone can benefit from individual therapy. 

Whether you’re dealing with a stressful life event, struggling with confusing thoughts and feelings, or just seeking to better understand yourself on a deeper level, therapy can help. 

To benefit from therapy, you have to show up for yourself. It’s estimated that about 20% of people drop out of therapy prematurely.

– Dr. Dawn Ferrara, PsyD, Licensed Professional Counselor (LPC), and mental health writer

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The many benefits of psychotherapy make it appealing to a lot of people:

• Symptom reduction – reducing symptoms of mental health issues like anxiety, depression, and other disorders was the genesis of psychotherapy. Today, psychotherapy is usually the first-line intervention for treating mental health disorders, and research consistently shows that psychotherapy is highly effective.
• Healing from trauma – psychotherapy is an integral part of treating trauma-related issues, including post-traumatic stress disorder (PTSD). It’s estimated that about 70% of people will experience a traumatic event, but not everyone who experiences trauma will develop PTSD. [2] National Council for Mental Wellbeing. (2022, February 9). How to manage trauma Infographic – National Council for Mental Wellbeing. https://www.thenationalcouncil.org/resources/how-to-manage-trauma-2/ Psychotherapy can help you cope with trauma even if you don’t have PTSD. 
• Strengthening relationships – psychotherapy can help you explore your relationship issues and patterns and develop more effective interpersonal relationship skills. 
• Increasing resiliency – resiliency is the ability to bounce back from things that happen. Psychotherapy can help you learn ways to handle what life brings in healthy ways that keep you grounded and growing. 
• Improving emotional regulation – emotional regulation refers to the way we manage our emotions and the ability to stay calm and in control when they get intense. Psychotherapy can help you learn how to handle those big feelings healthily. 
• Increased self-awareness – psychotherapy provides a space to explore more about who you are, what holds meaning for you and more. It’s a time to really dig deep and get to know yourself on a deeper level. 
• Improve feelings of well-being and quality of life – therapy is good for your happiness. Research has shown that people who participate in therapy tend to report greater levels of happiness, life satisfaction, and quality of life.
• Boosts confidence and self-esteem –therapy can help you recognize and reduce negative self-talk, increase self-compassion, and develop positive self-regard. It also teaches you that you have choices and can make the changes you desire. 

An added benefit is that the skills you gain while in therapy can endure long after you’ve completed your treatment. 

Is individual therapy effective?

Individual therapy has consistently shown to be quite effective for a variety of issues and needs. 

Therapy can help people in every phase of life, from early childhood to late adulthood. 

In fact, about 75% of people who go to therapy report some benefit. [3] What is Psychotherapy? (n.d.). https://www.psychiatry.org/patients-families/psychotherapy Psychotherapy has been shown to improve emotional well-being and is linked with positive changes in the brain and body.

One of the long-standing barriers to people being able to consistently attend therapy was access. Online therapy has bridged that gap and has become a widely available option. 

People wonder whether therapy done online can really help. Research has found that online therapy is at least as effective as traditional in-office therapy for most mental health issues and using a variety of therapeutic approaches. [4] Barak, A., Hen, L., Boniel‐Nissim, M., & Shapira, N. (2008). A Comprehensive Review and a Meta-Analysis of the Effectiveness of Internet-Based Psychotherapeutic Interventions. Journal of Technology in Human Services, 26(2–4), 109–160. https://doi.org/10.1080/15228830802094429

Common therapeutic approaches 

You might be wondering just what type of individual therapy might be right for you. There’s no single answer, and one can reach their therapy goals in a lot of different ways.

Your needs and preferences will help guide your choices. Which approach resonates with you?

Cognitive Behavioral Therapy (CBT)

CBT is based on the idea that our thoughts influence feelings, which influence behavior. 

Difficulties arise based on inaccurate or negative ways of thinking. When you change your thinking, you can change your behavior. 

CBT is one of the most effective approaches in the therapy world, and for good reason:

• CBT is highly effective for many issues, including anxiety and depression, addiction, marital issues, and even severe mental illness. 
• CBT is easy to apply. CBT emphasizes helping you learn to be your own therapist. Using specific exercises in session as well as “homework” between sessions, you can learn new ways of thinking and coping. 
• CBT is solution-focused. The focus of therapy is more on the present and building solutions rather than focusing so much on the past.  

There are even some specialized forms of CBT that can address issues such as insomnia (CBT-I) and trauma (TF-CBT).  

Dialectical Behavior Therapy (DBT)

DBT was originally developed to treat borderline personality disorder (BPD) but is now used to treat a variety of mental health issues. 

DBT is based on the premise that some people experience their emotions quite intensely. To regulate those intense emotions, they tend to react in impulsive, harmful, and sometimes dangerous ways (e.g., self-harm, suicidal behavior). 

DBT focuses on teaching behavioral skills in mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation to help people learn healthy ways to manage their emotions and create healthy relationships. 

DBT is a highly structured, intense form of treatment. It involves a blend of individual and group therapy and prescribed homework.

Person-Centered Therapy (PCT)

Person-centered therapy, sometimes referred to as Rogerian therapy or client-centered therapy, is based on the idea that people have the free will to explore and change, and the ability to reach their full potential. 

Therapy focuses on the whole person and their relationship and experiences with their world. Problems are opportunities for growth.

Unlike more traditional approaches where the therapist is considered the “expert”, person-centered therapy is a client-led, non-directive therapy. You choose what to work on. 

The therapist’s role is to reflect and help clarify ideas, allowing you, the client, to grow through exploring and understanding your own experiences and insights. 

Psychodynamic Therapy

Psychodynamic therapy is an approach that focuses on self-understanding and the “why” – why you feel the way you do or do the things you do. 

Exploring deeper issues, the goal of psychoanalysis is to bring the unconscious to conscious awareness to better understand yourself and the things that shape your thoughts and behavior. 

If psychodynamic therapy reminds you of Sigmund Freud, you’re right. Psychodynamic therapy has its roots in Freud’s psychoanalysis. 

Today’s psychodynamic therapy is recognized as an effective, time-limited, evidenced-based therapeutic approach. 

It can be used to treat a wide variety of issues, including depression, anxiety, panic, and stress-related physical ailments. 

Acceptance and Commitment Therapy (ACT) 

Acceptance and Commitment Therapy (ACT) is a type of therapy that uses the practices of mindfulness and acceptance to help you stay focused on the present moment and accept your thoughts and feelings without judgment. 

The goal is to help you deal with difficult emotions effectively so that you can move towards a positive resolution rather than dwelling on negative thoughts or feelings. So, you can put your energy into healing instead of dwelling on the negative of challenges. 

ACT has been successfully used to treat a variety of mental health issues, including depression, anxiety and stress, and substance abuse.

What to expect in individual therapy sessions

What will therapy be like? It’s the question everyone wonders. 

The idea of sharing your most intimate thoughts and feelings with a stranger can feel intimidating. Your therapist will create a comfortable and safe space for you. You can share what you feel ready to share when you feel ready to do so.

Here’s more of what to expect:

Typical structure

In sessions, you and your therapist may meet in-office or via a secure online platform. In your time together, you and your therapist will identify goals and work on strategies to help you reach those goals. 

As you and your therapist build rapport over time, you may feel ready to go deeper. 

Your therapist may gently challenge you or ask you questions (you can ask questions too). 

Some therapists use a strategy known as motivational interviewing (MI). This is a style of counseling that is designed to empower you (the client) to find your own motivation for change from within rather than the therapist trying to motivate you. The founder of MI, Dr. Bill Miller, described it as simply a “conversation about change.”

Sessions might also include reviewing homework, practicing skills, or processing issues that arise between sessions. 

Duration of individual sessions

The other question everyone wants to know is how long they will be in therapy.

A lot depends on the nature and complexity of the issues that bring you to therapy and the type of therapy you’re receiving.  

According to the American Psychological Association, about half of people who attend therapy notice significant improvement after about 15-20 sessions.

– Dr. Dawn Ferrara, PsyD, Licensed Professional Counselor (LPC), and mental health writer

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Some people may require a longer course of treatment to achieve more complete symptom remission and sustain treatment gains. For those living with a chronic mental illness, treatment may be extensive and long-term. 

Progress in any kind of therapy is not linear, and how long you will need to attend really depends on your needs as you progress.

The role of the client and therapist in sessions

The relationship you have with your therapist, known as the therapeutic alliance, lies at the heart of the therapeutic process. In fact, research shows that the stronger the relationship that you have with your therapist, the more effective therapy can be. 

Your therapist will provide a safe and supportive space to explore the issues most important to you. 

Regardless of the approach your therapist might use, their role is not to tell you what to do. While they may help you explore options, you are in control of the decision-making process, and you decide what feels right for you. Think of your therapist as a guide along the journey you’re taking.

– Dr. Dawn Ferrara, PsyD, Licensed Professional Counselor (LPC), and mental health writer

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Your role as the client is to come to a session and be open to the process. It’s also important to be open with your therapist about issues and if there are things about the process that are uncomfortable for you.

There are lots of ways to work through issues, and your therapist can help you find what feels best for you.

Confidentiality and privacy in individual therapy

One of the biggest worries people have about therapy is whether what they share is private. 

What you choose to share in therapy is confidential. Your therapist is ethically bound to maintain your privacy. And, except for a few very specific circumstances under the law, it is up to you to decide when or if to share information. 

Your therapist will inform you of the laws regarding limits of confidentiality that may exist in your state. 

Homework assignments or exercises between sessions

It’s a common misconception that therapy only happens in the therapy room. The fact is a lot of the growth you will experience happens between sessions. 

We learn by doing, so your therapist may encourage you to try strategies between sessions or even give you some “homework.” 

Of course, you always have the choice not to do it. No need for the “dog ate my homework” defense. However, avoiding the in-between-sessions work deprives you of a powerful learning opportunity.

– Dr. Dawn Ferrara, PsyD, Licensed Professional Counselor (LPC), and mental health writer

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How to find the right individual therapist

So, you’re ready to find a therapist. Where do you start? 

• Online is a great place to start. It might surprise you to know that about 80% of people report that they have searched for mental health help online. Most therapists have an online presence either via their own websites or any number of provider directories. You can see their training and specialties as well as other information about their practice.
• There are also a number of online therapy platforms where you can access counseling when and where it works best for you. Online counseling is a widely accepted and effective way of accessing therapy. It’s cost-effective, convenient, and as effective as in-person counseling. 
• Ask trusted friends and family, or even your personal healthcare provider. A positive recommendation can go a long way toward easing the worry about seeing someone. 

Next, make a short list of therapists who seem like a good fit. 

Along with their training and expertise, what else might be important for you? Age? Gender? Availability? Something else? 

Think about factors that might influence your choice. When you reach out to the therapist’s office, ask questions about those things.  

The final step is to schedule your appointment.  

A word from Calmerry

At Calmerry, we understand the importance of individual therapy in helping people navigate life’s challenges and achieve personal growth. 

That’s why we’ve built our platform that connects individuals with licensed therapists who specialize in a wide range of issues.

Our network of over 1,000 experienced therapists comes from diverse backgrounds and has expertise in various areas, including anxiety, depression, stress management, relationship issues, trauma, and more. 

We carefully vet each therapist to ensure they meet our high standards of qualifications, experience, and commitment to providing exceptional care.

Start with a brief survey, and we will match you with the best-fit expert within 1 hour.