In today’s fast-paced world, many of us find ourselves overwhelmed with stress, anxiety, or emotions we can’t quite explain. Whether it's dealing with relationship issues, personal growth, or navigating major life changes, therapy can provide the support we need. One-on-one therapy, often called individual therapy sessions, offers a safe and confidential space to work through these challenges.

If you're considering therapy but not sure what to expect, this guide will walk you through the process, benefits, and what happens during a typical session. Let’s break it down in simple, clear terms.

What Are Individual Therapy Sessions?

Individual therapy sessions are private meetings between a licensed therapist and a client. These sessions focus entirely on the individual’s thoughts, emotions, experiences, and behaviors. Unlike couples or group therapy, the goal here is personal growth and emotional healing on a one-to-one level.

Therapists use different approaches based on your needs. Some people need to talk through a difficult time, while others want to change habits, cope with anxiety, or better understand themselves. Either way, therapy offers tools and guidance to move forward in a healthy way.

Why Do People Go to Therapy?

There are countless reasons why someone might choose individual therapy. Some common ones include:

Feeling anxious, stressed, or overwhelmed
Going through a breakup or divorce
Struggling with self-esteem or identity
Managing grief or loss
Dealing with trauma or past experiences
Wanting personal growth or self-discovery
Facing challenges at work or in relationships

You don’t need to be in a crisis to benefit from therapy. Many people attend sessions simply to gain clarity, build emotional resilience, or make positive life changes.

What Happens in a Therapy Session?

Your first session is usually an introduction. Think of it like a meet-and-greet. You’ll talk about your reasons for coming to therapy, your background, and what you hope to gain. The therapist might ask questions, but there’s no pressure to share anything you’re not ready for.

After that, sessions often become more focused. You’ll explore your thoughts and feelings with the therapist’s guidance. They may help you notice patterns, reframe negative thinking, or learn coping techniques. Some therapists give “homework,” like journaling or practicing mindfulness, to support your progress between sessions.

Each session typically lasts about 45 to 60 minutes and takes place weekly or biweekly, depending on your needs.

Choosing the Right Therapist

Finding a therapist you connect with is key. You should feel safe, respected, and heard during your sessions. It’s okay to try a few therapists before deciding who feels right for you.

When searching, consider:

Their qualifications and specialties
Experience with issues similar to yours
Approach or therapy style (like cognitive-behavioral, psychodynamic, etc.)
Availability and cost
Whether they offer in-person or online sessions

Therapy is a personal journey, and the right fit can make a big difference in your comfort and progress.

How Long Does Therapy Last?

There’s no one-size-fits-all answer. Some people go to therapy for a few months to work through a specific issue. Others stay in therapy longer as a part of their ongoing self-care. Your therapist will work with you to set goals and regularly review your progress.

It’s also perfectly normal to take breaks from therapy or return later when new challenges arise. What matters most is that the process supports your mental and emotional well-being.

Is Therapy Confidential?

Yes, therapy is private and confidential. Therapists are bound by strict ethical guidelines to keep your sessions private. There are a few exceptions—such as if someone is in danger—but your therapist will explain those limits clearly at the start.

Knowing that your sessions are a safe space can help you open up and talk honestly about what’s going on.

Benefits of Individual Therapy Sessions

Therapy isn’t just about talking—it’s about healing, understanding, and growth. Some key benefits include:

Better emotional regulation
Improved communication skills
More self-awareness and confidence
Stronger relationships
Healthier coping strategies
Reduced symptoms of anxiety and depression
Greater life satisfaction

Over time, therapy helps you make sense of your past, understand your present, and shape a more fulfilling future.

When Should You Start?

There’s never a “perfect” time to start therapy. You might begin because you’re struggling, or you might start because you want to grow and better understand yourself.

If something’s been weighing on your mind or you just feel stuck, it might be time to explore individual therapy sessions. Even one session can give you valuable insight and direction.

Support That Grows With You

Starting therapy is a brave step—and you don’t have to do it alone. At Connection Counseling, we understand that every person’s story is unique. Our individual therapy sessions are tailored to meet your personal needs, at your pace. Whether you're navigating a rough patch or looking to grow in new ways, our licensed therapists are here to help you feel heard, understood, and empowered.

Our NYC-based team works with clients from all walks of life, offering both in-person and virtual therapy options. We’re here to support your journey toward emotional health and stronger connections—with yourself and with others.

Frequently Asked Questions (FAQ)

Q: How do I know if I need therapy?
A: If you're feeling overwhelmed, stuck, or simply curious about understanding yourself better, therapy can help. You don't need a crisis to benefit from talking to a professional.

Q: How much do individual therapy sessions cost?
A: Fees vary depending on the therapist’s experience, location, and whether they accept insurance. Many practices, including Connection Counseling, offer sliding scale options to make therapy more accessible.

Q: Can therapy really help me if I’ve tried it before and didn’t like it?
A: Yes. A big part of therapy’s success depends on the connection between you and your therapist. If it didn’t work before, it might have been the wrong fit. Don’t give up—there’s someone out there who’s right for you.

Q: How often should I go to therapy?
A: Most people start with weekly sessions, but it can vary. You and your therapist will decide on a schedule that suits your needs and goals.

Q: Is online therapy as effective as in-person?
A: Absolutely. Many clients find virtual sessions just as helpful—and more convenient—especially in a busy city like New York.

Understanding the Process: A Guide to Individual Therapy Sessions