Individual Therapy: What It Is, How It Works, And Key Benefits

If you have been thinking about trying therapy, you may be wondering what it actually involves and whether it could help. Individual therapy typically involves one client and a mental health provider, such as a therapist, psychologist, social worker, or counselor, working together to address specific challenges like stress, loss, or unwanted thoughts and behaviors. You are not alone in considering this option. In 2024, around 14% of US adults received therapy from a mental health professional. Below, explore what individual therapy is, how it works, the benefits it may offer, and what you can expect when you get started.

What is individual therapy?

A range of professionals may provide individual therapy, and each brings a slightly different background and skill set. Learning who offers this kind of care can help you decide who might be the right fit for you. Below are some of the providers who may offer individual counseling:

• Therapist or counselor: A licensed professional who uses talk-based approaches to support mental well-being
• Psychologist: A provider who may specialize in assessing and treating specific mental health conditions
• Social worker: A professional who may consider mental health alongside social factors like work, housing, and community
• Psychiatrist: A licensed psychiatric provider who may offer psychiatric consultation and, when clinically appropriate, medication management in addition to therapy
• Licensed mental health professional: A broad term for providers who are qualified to offer mental health care

How individual therapy differs from group and family therapy

Individual counseling centers on one client and one therapist, which may allow for deeper, more personalized attention to complex emotions. Group therapy involves several clients working together with one or more facilitators, while family therapy focuses on the dynamics within a family unit. Some people may benefit from more than one format at different points in their lives, and no single approach is necessarily better than another.

What to expect in individual therapy sessions

Starting therapy can feel like stepping into the unknown, so knowing what it usually involves may ease some of that uncertainty. The counseling process can vary depending on what type of therapy you choose, but most experiences share a similar arc: an initial session, ongoing meetings, and reflection between appointments. Throughout, the goal is to create a safe, supportive space where you can explore what is on your mind.

Your first individual therapy session

Feeling nervous before a first meeting is common, and many therapists expect it. During the first therapy session, you and the therapist will often set expectations and goals for the sessions moving forward. The therapist may ask questions about your current concerns and what you hope to gain from therapy. It can be okay to ask questions of your own, too, such as your therapist's typically approach or what future sessions might look like.

Setting goals and building a therapeutic relationship

Collaboration tends to sit at the heart of effective therapy. Together, you and your therapist can shape goals that reflect what matters most to you and revisit them as your needs evolve. Some people may not come to therapy for advice or problem solving, but simply to have someone who can actively listen, validate their concerns, and hear them in a way that others in their life might not be able to. Many people are confronted with mental health stigmas in their daily lives that make it difficult to talk openly about mental health with those they love. With a therapist, clients can do so without judgment, and this sense of human connection can be an important part of the healing process.

How to prepare for individual therapy

A little preparation may help you feel more grounded before a session. It can be helpful to think about what you would like to discuss, jot down any questions, and stay open to the process even when topics are challenging to discuss. It may also help to remember that progress can take time, and it is okay if it takes a while to open up. There is no single right way to show up for therapy.

Benefits of individual therapy for mental health

Individual counseling can take many forms, and its outcome may depend on a range of factors. Even so, certain benefits tend to appear across different experiences, which may explain why this approach can be beneficial for people from many walks of life. Below are some of the benefits people may notice through individual therapy:

• Improved communication skills that can carry over into daily interactions
• Healthy coping skills for managing stress and difficult moments
• Self-exploration and a deeper understanding of your own patterns
• One-on-one attention from a trained professional
• A safe and comfortable environment to speak openly
• Improved interpersonal relationships and healthier boundaries
• Support for overcoming life's obstacles
• Increased self-esteem and self-worth
• Tools for managing emotions more effectively

The ability to overcome obstacles and create positive change can be a recurring theme in individual therapy. Many people face challenges related to emotional, social, physical, or mental health, and learning to move through them can be intimidating. Through strategies like talk therapy, a therapist may look at matters from an objective angle, assess the situation, and offer approaches you can use to face adversity or make positive changes. Rising above obstacles may not be simple and can take time, but the process can show clients they are resilient and capable of addressing difficulties.

Individual therapy may also help people who have lost focus on what matters most, such as family, work, self-care, or personal goals. By working with a therapist who can actively listen and suggest useful solutions, a client may regain focus, become more self-aware, and improve their quality of life. Whether short-term or long-term, therapy can make a difference in this regard, and meaningful growth is possible, even within a few sessions.

Developing healthy coping skills

Learning new ways to respond to stress can be one of the more practical outcomes of therapy. A therapist may introduce tools like journaling, deep breathing, or reframing unhelpful thoughts, and these skills often extend well beyond the sessions themselves. Over time, you may find yourself drawing on them in everyday situations, which can build a sense of steadiness and confidence.

Building self-esteem and self-awareness

Individual psychotherapy may benefit people who experience challenges with self-worth. According to some experts, pessimistic self-esteem can change how you view yourself, others, and the world around you, while a more positive sense of self can help you feel equipped to handle challenges.

A therapist may suggest exercises, self-care tips, and research-backed strategies to help you feel more comfortable in your own skin. Because relationships can also shape self-esteem, therapy may offer space to examine your connections, set boundaries, and make healthier choices where needed.

Types of individual therapy approaches

Therapists often use a variety of evidence-based approaches, and the right one may depend on your goals and concerns. Learning about a few of the most common methods can make it easier to talk with a provider about what might suit you.

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy is one of the most popular forms of therapy, in part because of its evidence-based support. It is a form of psychotherapy that focuses on the thinking patterns behind unhelpful behaviors. CBT therapists may ask open-ended questions to prompt self-discovery, use behavioral experiments such as roleplay, and teach coping skills like journaling and deep breathing.

Dialectical behavior therapy (DBT) and interpersonal therapy (IPT)

Interpersonal psychotherapy may focus on easing symptoms by improving interpersonal relationships, viewing mental health as a response to current relationships and problems. Dialectical behavior therapy, by contrast, builds off the principles of CBT with a strong focus on teaching skills like mindfulness and emotional regulation. DBT has been used to support people with borderline personality disorder, depression, anxiety disorders, and other conditions involving intense feelings.

Other therapeutic approaches

Beyond these methods, there are additional options worth knowing about. Psychodynamic therapy may explore how past experiences shape present patterns, while humanistic therapy centers on personal growth and self-acceptance. For those who prefer less verbal expression, creative options like music or art therapy may offer another meaningful path.

Signs you may benefit from individual therapy

Therapy is not just for people diagnosed with mental health conditions, and you do not need a specific reason to reach out. Still, some experiences may signal that extra support could help. Here are some signs that individual therapy might be worth considering:

• Persistent feelings of sadness, worry, or anxiety
• Difficulty coping with life changes like a move, divorce, or loss
• Ongoing challenges in your relationships
• A sense of feeling stuck or unsure of your direction
• Trouble managing stress or intense emotions
• A desire for personal growth and greater self-understanding
• Wanting a safe space to talk without judgment

If any of these resonate, try not to judge yourself. It can be normal not to have all the answers about your own situation. Talking to a qualified professional can be a meaningful step, whether your concerns feel large or small.

Individual therapy for specific concerns

Some concerns may respond especially well to one-on-one support. Short term therapy, even just for a few weeks, may have positive effects according to research, and individual therapy is often recommended as the first course of treatment for moderate depression and anxiety. For some people, a combination of therapy and psychiatric care may be helpful. When clinically appropriate, a licensed psychiatric provider may consider medication management as one part of a broader mental health treatment plan, though not everyone needs or benefits from medication, and all such decisions are personalized and made by the treating provider.

If you are experiencing challenges related to substance use, you can contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.

Getting started with individual counseling

Taking the first step toward therapy can feel daunting, but there are several ways to make the process more manageable. You might ask for referrals from a doctor or trusted person, search online platforms, or explore directories to find a provider who fits your needs. When looking for the right therapist, it can help to consider their area of expertise and experience level. No matter your story or your goals, there may be a therapist suited to support you.

Overcoming common concerns about starting therapy

A few worries tend to come up when people consider therapy, and each can be addressed. Some people feel unsure or hesitant about reaching out, but acknowledging a concern and working through it with a therapist may be more helpful than waiting for it to resolve on its own. Others may feel shame about experiencing mental health challenges, but therapists are trained to work without judgment and help you work through difficulties at your own pace. Cost can also be a concern, and options like online therapy may offer a more accessible path for those who find traditional in-person sessions harder to afford.

Benefits of online therapy

For many people, online therapy can make individual counseling easier to fit into daily life. Connecting with a licensed therapist from the comfort of your home may remove obstacles like transportation, childcare, and the need to leave work, and flexible scheduling can help you find a time that works for you. This accessibility may be especially helpful for those who have found in-person options difficult to arrange.

BetterHelp now also offers psychiatry services through UpLift as an additional care option alongside therapy, which may include medication management when clinically appropriate. Some providers on BetterHelp may also be in-network with certain health plans in select states, and co-pays average about $23/session for eligible members. Coverage varies by plan, provider, and therapist availability.

How effective is online individual therapy?

Research supports the efficacy of online therapy, with a 2022 meta-analysis reporting that it produces the same client outcomes as in-person care. These findings are reflected in real-world outcomes, as 72% of BetterHelp users experienced a reduction in symptoms in 12 weeks. Through an online platform, you can choose your session time each week and set up virtual appointments with a qualified mental health provider via phone, video, or live chat.