one-on-one
Individual Therapy
Individual therapy is a private, recurring conversation with one psychologist. You can arrive with a clear concern or only the sense that something has felt off for a while. The first session is for understanding what is happening and whether the therapist feels like the right fit.
what you get
- A matched therapist based on your concern, language, and budget
- Evidence-based approaches — CBT, ACT, mindfulness-based therapy
- A private video room; no app download needed
- Session notes and small practices to carry between sessions
who it can help
You do not need a diagnosis to start.
- Anxiety, overthinking, panic, low mood, grief, or difficulty sleeping
- Work pressure, burnout, confidence, identity, or a major life transition
- Anyone who wants a confidential place to understand recurring patterns
what happens
How your sessions will work.
Begin with context
Your therapist asks what has been difficult, what your days look like, and what you want to change. You do not need a diagnosis or a prepared story.
Agree on a direction
Together you choose a practical focus. That may include understanding triggers, building coping skills, or changing a pattern that keeps repeating.
Review as you go
Therapy is collaborative. You can discuss pace, what is useful, what is not, and whether a different therapist or approach would serve you better.
your therapy pathway
What the journey looks like.
Often 6–12 sessions, weekly or fortnightly. Some people need fewer, some more. This is the usual shape, not a contract. Your practitioner adjusts the pace to you, and you can pause or stop whenever you want.
Session 1
Getting to know you
You talk about what brought you here and what your days look like. Your therapist asks questions, explains how they work and what stays confidential. You decide together whether the fit feels right.
Sessions 2–3
A shared plan
You agree on two or three things you want to change. Your therapist explains the approach they suggest, such as CBT or ACT, and why.
The middle sessions
The work itself
You practise new ways of handling the thoughts and situations that keep tripping you up. Small exercises between sessions carry the work into your week.
Towards the end
Review and step back
You look back at where you started. Sessions may space out to every two or three weeks before stopping, and you leave with a plan for hard days. You can always come back.
Read more: Anxiety & worry · Low mood & depression · Stress & burnout · Grief & loss
common questions
Before you begin
Many people begin weekly or fortnightly, then adjust with their therapist. There is no subscription and no fixed minimum.