One-to-One Counselling: Benefits of Individual Therapy Sessions

"I thought about joining a therapy group," Maya told me in our first session. "It's cheaper, and I like the idea of hearing others' experiences. But I kept putting it off. I think I need space that's completely mine first—where I don't have to worry about anyone else's reaction or taking up too much time."

She was articulating something many people feel but hesitate to voice: the need for undivided attention, private space, and personalized support that one-to-one counselling uniquely provides.

Whilst group therapy, couples counselling, and family therapy all have their place, there's something irreplaceable about individual work: a relationship designed entirely around you, your needs, your pace, your process.

This guide explores what makes one-to-one counselling distinct, who benefits most, and why individual therapy remains the foundation of psychological support.

What Is One-to-One Counselling?

One-to-one counselling (also called individual therapy, personal therapy, or solo therapy) involves private sessions between you and a qualified therapist.

Core Features

Privacy: Complete confidentiality (within legal limits)

Personalization: Entirely tailored to your needs, issues, and pace

Undivided attention: Therapist's full focus on you

Flexibility: Direction determined by what matters to you

Safety: Space to explore anything without concern for others' reactions

One-to-One vs. Other Therapy Formats

One-to-One vs. Group Therapy

Group Therapy:

• Shared experiences with others
• Multiple perspectives
• Lower cost
• Social learning
• Less individual attention
• Privacy limited

One-to-One:

• Entirely personal focus
• Therapist responds only to you
• Complete privacy
• Higher cost
• Deeper individual exploration

Best for: People needing intensive personal work, those uncomfortable sharing in groups, complex individual issues

One-to-One vs. Couples Therapy

Couples Therapy:

• Focuses on relationship dynamics
• Both partners' needs balanced
• Improving communication and patterns between people

One-to-One:

• Focuses on your individual experience
• Your needs are central
• Understanding yourself, not just the relationship

Best for: Individual mental health, personal growth, when relationship issues are secondary to personal difficulties

Note: Many relationship problems benefit from individual therapy first or alongside couples work

One-to-One vs. Family Therapy

Family Therapy:

• System-focused
• Multiple voices and perspectives
• Changing family patterns

One-to-One:

• Your individual experience within systems
• Personal healing and development
• Your voice prioritized

Best for: When family dysfunction affects you but you can't bring family into therapy, when you need to work on your own patterns first

Benefits of One-to-One Counselling

1. Complete Privacy and Confidentiality

What this means:

• You can discuss anything without concern for judgment or exposure
• No worry about others sharing what you've said
• Safe space to explore shameful, difficult, or complex feelings

Why it matters:

• Many issues require absolute privacy to address honestly
• Vulnerability develops more easily in private space
• You can be completely authentic

2. Undivided Attention

What this means:

• Therapist's full focus on understanding you
• No competition for attention
• Every minute is about your experience

Why it matters:

• Many people have never experienced being truly, deeply listened to
• Undivided attention itself is healing
• Patterns become visible when therapist tracks only you

3. Personalized Approach

What this means:

• Pace matches your needs (fast or slow)
• Approach tailored to your learning style
• Topics follow your priorities
• Techniques suited to you specifically

Why it matters:

• No one-size-fits-all in mental health
• You're not accommodating others' needs
• Flexibility to change direction as you change

4. Depth of Exploration

What this means:

• Time to explore issues thoroughly
• Follow threads wherever they lead
• No need to share airtime

Why it matters:

• Surface-level awareness rarely creates change
• Deep work requires sustained attention
• Complex issues need space to unfold

5. Safety to Be Completely Honest

What this means:

• No fear of hurting others with your truth
• Can express socially unacceptable thoughts/feelings
• Explore your own needs without guilt

Why it matters:

• Honesty is prerequisite for change
• Many people censor heavily in group/family settings
• Your therapist can handle what you bring

6. Focused Skill Development

What this means:

• Build specific skills for your situation
• Practice difficult conversations
• Develop personalized coping strategies

Why it matters:

• Generic advice rarely fits unique situations
• Customized tools more likely to be used
• Can adapt as you develop

7. Relationship as Healing

What this means:

• The one-to-one relationship itself becomes transformative
• Experience of being fully seen, heard, valued
• Safe attachment experience

Why it matters:

• Relational wounds heal in relationship
• Experiencing secure connection teaches your nervous system new patterns
• Genuine relationship can't be replicated in other formats

Who Benefits Most from One-to-One Counselling

You Particularly Need Individual Therapy If:

1. You're Working Through Personal Trauma

Trauma work requires safety, trust, and personalized pacing impossible in group settings

2. You Have Complex Mental Health Issues

Depression with anxiety plus trauma plus relationship difficulties = needs individualized attention

3. You're Navigating Identity Questions

Who you are, what you want, your authentic self—these are deeply personal explorations

4. You Need to Build Self-Worth

Developing positive relationship with yourself happens best in individual work

5. You're Uncomfortable in Groups

Social anxiety, introversion, past negative group experiences—individual work is accessible

6. You Have Secrets or Shame

Things you're not ready to share publicly need private space first

7. You Want Deep, Long-Term Change

Fundamental shifts in how you relate to yourself and life require sustained individual focus

8. Your Issues Are Highly Personal

Sexual difficulties, specific trauma, unique family dynamics—individual space is essential

What Happens in One-to-One Counselling

First Session

• Getting to know each other
• Discussing what brings you to therapy
• Exploring what you hope to gain
• Establishing how you'll work together
• Practical details (cost, frequency, confidentiality)

Ongoing Sessions

Structure:

• Usually 50 minutes
• Weekly or fortnightly
• Private, confidential space (in-person or online)

Content: Entirely led by your needs:

• Current struggles
• Recurring patterns
• Past experiences shaping present
• Relationships and how you relate
• Emotions and how to process them
• Behaviors you want to change
• Goals and values
• Whatever emerges

Therapist's role:

• Listen deeply
• Reflect and clarify
• Offer perspectives
• Challenge gently
• Support fully
• Hold space
• Remember details
• Track patterns
• Respond authentically

Duration and Frequency

How Long Does Individual Therapy Last?

Short-term (8-20 sessions): Specific issue, clear goals, symptom-focused

Medium-term (6-12 months): Relationship patterns, moderate mental health difficulties, significant life transition

Long-term (1-3+ years): Complex trauma, deep-seated patterns, personality difficulties, ongoing personal growth

Open-ended: No set endpoint; therapy continues as long as it's beneficial

How Often Should You Meet?

Weekly (most common): Maintains momentum, builds relationship consistently, suitable for most issues

Twice weekly: Intensive work, crisis periods, deep trauma processing, psychodynamic approaches

Fortnightly: Maintenance phase, less acute issues, integrating changes, cost considerations

Monthly: Check-ins after main work complete, ongoing support

Cost of One-to-One Counselling in London

Private Therapy Pricing

London rates:

• £60-£80: Newer practitioners, trainees
• £80-£100: Experienced counsellors
• £100-£120: Senior therapists
• £120-£150+: Specialists, highly experienced

Reduced-cost options:

• Training clinics: £20-£45 per session with supervised trainees
• Concessions: Many offer reduced rates for students, low income
• Block bookings: Some offer discounts for prepaying multiple sessions
• Sliding scale: Some therapists offer flexible pricing based on income

NHS Individual Therapy

Cost: Free

Access: GP referral, IAPT self-referral

Limitations:

• Long waiting lists (often 3-6 months)
• Time-limited (usually 6-12 sessions)
• Usually CBT (less choice of approach)
• Less availability for long-term work

Is Private One-to-One Therapy Worth the Cost?

Consider:

• Investment in yourself: Improves quality of life long-term
• Prevented costs: May prevent relationship breakdowns, job loss, health problems
• Comparison: Cost per session less than many regular expenses (dining out, gym memberships)
• Value: Deeply personalized support with complete privacy

Finding the Right One-to-One Counsellor

Where to Search

BACP Directory (www.bacp.co.uk): Largest UK directory, filter by location and issues

Counselling Directory (www.counselling-directory.org.uk): Detailed profiles

UKCP (www.psychotherapy.org.uk): Psychotherapists and psychotherapeutic counsellors

What to Look For

• BACP or UKCP registration
• Relevant experience with your issues
• Approach that resonates
• Practical fit (location, cost, availability)
• Initial consultation offered (usually free 15 minutes)

Questions to Ask

"What's your experience with [your issue]?"

"How would you describe your approach?"

"What does a typical session look like?"

"How long do people usually work with you?"

"What's your fee, and do you offer concessions?"

Trust Your Instinct

Beyond credentials and experience, you need to feel:

• Comfortable enough to open up
• Genuinely heard
• Respected
• Cautiously hopeful

If initial consultation doesn't feel right, that's valuable information.

Making the Most of One-to-One Therapy

Show Up Consistently

Regular attendance builds momentum and trust

Be Honest

Your therapist can only work with what you share

Notice Patterns

Pay attention to what repeats in sessions and life

Take Responsibility

You're an active participant, not passive recipient

Give It Time

Meaningful change usually takes months, not weeks

Communicate About the Relationship

If something feels off, say so—this is valuable material

Common Concerns About Individual Therapy

"Isn't it self-indulgent to have an hour all about me?"

Taking care of your mental health isn't selfish—it's necessary. You can't show up well for others if you're struggling.

"What if I don't have enough to talk about?"

Your therapist will help you explore. Silences are okay. You'll find plenty to discuss.

"Will I become dependent on my therapist?"

Good therapy increases independence. Healthy attachment supports autonomy, not dependence.

"Can't I just talk to friends?"

Friends are wonderful but bring their own needs and biases. Therapists offer trained, boundaried, professional support entirely focused on you.

Final Thoughts

One-to-one counselling offers something irreplaceable: a relationship designed entirely for your healing, growth, and wellbeing.

In a world where attention is fragmented, where privacy is rare, where your needs often come last—having 50 minutes that's entirely yours, with someone whose sole focus is understanding and supporting you, is revolutionary.

It's not the only valuable therapy format, but it remains the foundation of therapeutic work for good reason: personalized, private, deep attention creates conditions for genuine, lasting change.

If you're in South West London and considering individual therapy, I offer person-centred, Gestalt, and TA-informed counselling. I provide free 15-minute consultations to discuss whether one-to-one work might help you.

Sometimes what you need most is space that's completely yours—space to be heard, to explore, to heal, to grow. That's what one-to-one counselling offers.