What is Individual Therapy?
Individual therapy, also known as one-on-one therapy or adult therapy, is a private, collaborative process between you and a licensed clinician. At CBTAA, individual therapy is grounded in Cognitive Behavioral Therapy (CBT), one of the most widely researched and effective approaches for treating a range of mental health concerns. We also integrate variations of CBT, including Dialectical Behavior Therapy (DBT) and Acceptance and Commitment Therapy (ACT), to create a flexible, tailored experience based on your unique needs.
Individual therapy provides a dedicated space to explore challenges, learn new skills, and take practical steps toward your goals, all within a supportive, non-judgmental environment.
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How Does Individual Therapy Work?
Individual therapy at CBTAA begins with an assessment phase. During the first one to three sessions, your therapist will gather information about your symptoms, the challenges you want to address, and relevant aspects of your personal history. Based on this information, you will receive a working diagnosis (if appropriate) and a clear description of the proposed treatment plan.
Once treatment begins, sessions are collaborative and focused. Each session typically identifies one or two areas to work on. Together, you and your therapist will assess the issue, apply targeted strategies, and build practical skills. Therapy remains flexible, if new concerns arise, we adjust the focus accordingly.
Throughout the process, your therapist continually refines their understanding of your needs, adjusting their approach to make sure treatment stays personalized and effective. Therapy is not a static process, it evolves with you as you grow.
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What Can Individual Therapy Help With?
At CBTAA, we support adults as they navigate a wide range of mental health challenges and life transitions. Individual therapy can help with concerns such as anxiety disorders—including generalized anxiety, panic disorder, and social anxiety—as well as depression, trauma, and post-traumatic stress.
We also work with individuals facing relationship difficulties, major life changes such as career transitions or relocations, and those coping with loss and grief. Therapy can support individuals working through perfectionism, chronic stress, burnout, anger management issues, low self-esteem, identity struggles, and chronic health conditions.
You do not need to be in crisis to benefit from therapy. Many people pursue therapy as a proactive step toward better understanding themselves, developing new skills, and living more intentionally.
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What to Expect in Individual Therapy Sessions
Sessions at CBTAA are designed to be active, purposeful, and empowering. You’ll work with a therapist who is not only empathetic and supportive but also focused on helping you make meaningful progress. A defining characteristic of CBT is its emphasis on goals. You and your therapist will set an agenda each session, identifying the topics and strategies that will be most useful for moving you toward your personal objectives. This structure helps ensure that your time in therapy is spent intentionally and effectively.
In individual therapy, you might also explore how your thoughts, emotions, and behaviors interact; develop skills for managing anxiety, depression, or emotional reactivity; strengthen communication and problem-solving abilities; and create actionable plans for reaching your goals. Over time, therapy helps deepen self-awareness, build emotional resilience, and foster lasting change.
We emphasize real-world application in every session—what you learn in therapy is meant to extend into your daily life, helping you navigate challenges with greater confidence and clarity.
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Common Techniques Used in Individual Therapy
At CBTAA, we customize therapy to fit your unique needs, drawing from a range of proven, evidence-based methods. Your therapist will collaborate with you to determine the techniques that best align with your goals, preferences, and challenges.
Cognitive Restructuring
Cognitive restructuring involves identifying and challenging negative or distorted thought patterns that contribute to emotional distress. By examining and reframing these thoughts, you can develop healthier, more realistic ways of thinking that support emotional well-being and resilience.
Problem-solving and Acceptance
Often clients are in difficult situations they want to change. We collaboratively problem-solve and look at the pros and cons of solutions to effectively address these situations. We consider a wide variety of factors when problem-solving, and think about implications for the short- and long-term.However, sometimes there are situations we cannot change. In those instances, we work on acceptance and moving forward.
Behavioral Experiments
One way of changing behavior is called behavioral experiments. Basically, we test beliefs by acting differently in situations than we normally would, and then we examine the outcomes, creating mini experiments, to see how accurate our original beliefs were. For example, if someone believes that if they speak during a meeting nobody will be interested, we would have them speak in several meetings and see how people respond. Often people find their predictions were wrong and they were overly negative compared to what realistically happened.
Exposure Therapy
Exposure is a very powerful technique where we “expose” ourselves to our fears or other strong negative emotions. You’ve probably heard the saying that sometimes we just need to face our fears head-on to beat them. Over time, by repeatedly embracing your strong emotions while removing your safeguards, the emotion calms down. Clients are gradually exposed to the feared object or situation. The client is in control of how fast the build is. We are here to motivate you and face your fears together. By doing so, we reduce the intensity of the emotion, increase your anxiety tolerance (how much anxiety you can experience and still function normally), and have more realistic beliefs.
Mindfulness-Based Strategies
Mindfulness practices cultivate present-moment awareness and help regulate emotional responses. Techniques such as mindful breathing, body scans, and grounding exercises can reduce stress, improve emotional regulation, and increase overall resilience to difficult situations. By practicing mindfulness, we can reset the balance of present vs. past/future focus and learn how to redirect distressing thoughts.
Distress Tolerance Skills
Distress tolerance skills are designed to help you survive emotional crises without engaging in harmful behaviors or worsening the situation. These techniques provide immediate coping tools for managing intense emotional episodes safely and effectively.
Emotion Regulation Techniques
Emotion regulation skills strengthen your ability to understand, identify, and manage intense emotions. Learning how to recognize emotional patterns and respond thoughtfully can improve your relationships, decision-making, and overall emotional health.
Values-Based Intervention
Values clarification work helps you identify your core beliefs, priorities, and personal goals. By understanding what matters most to you, therapy can guide you in making decisions and taking actions that align more closely with your authentic self, leading to a greater sense of fulfillment.
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What are the Benefits of Individual Therapy?
The benefits of individual therapy often extend far beyond addressing the specific problems that initially brought someone to treatment. Many individuals find that therapy strengthens multiple aspects of their lives, fostering emotional resilience, personal growth, and greater life satisfaction.
Engaging in therapy can improve emotional regulation, lead to healthier coping mechanisms, and enhance communication and relationship skills. Many clients experience a boost in self-confidence and self-esteem, as well as a stronger ability to make decisions and solve problems effectively. Therapy often helps build resilience to stress and adversity, encouraging deeper self-awareness and a stronger alignment between your actions and your values.
Therapy is not just about managing symptoms—it is an investment in yourself, your future, and your ability to live a more connected and meaningful life.
How Long Does Individual Therapy Take?
The duration of individual therapy varies based on your personal goals, needs, and circumstances. Some clients engage in therapy for a few months to address a specific issue, while others benefit from longer-term work aimed at deeper personal development and ongoing support.
Short-term therapy typically ranges from 12 to 20 sessions. However, many individuals continue therapy beyond this period to reinforce the skills they’ve built and to maintain their progress. Throughout therapy, you and your therapist will monitor your growth, revisit your goals, and adjust the treatment plan as needed to ensure the experience remains meaningful and effective.
Therapy is not a one-size-fits-all process, and the length of treatment is determined together by you and your therapist based on your evolving needs.
What is the Success Rate of Individual Therapy?
Research consistently shows that individual therapy is highly effective for a wide range of mental health concerns. Approximately 75% of individuals who enter therapy report experiencing positive improvements in their symptoms, coping strategies, and overall well-being.
Several factors contribute to successful outcomes in therapy. A strong, trusting relationship between therapist and client is critical. The consistent use of evidence-based methods, such as CBT, DBT, and ACT, enhances treatment effectiveness. Your engagement in the therapeutic process,including practicing new skills outside of sessions, and setting realistic, achievable goals also play major roles in success.
Is Individual Therapy Right for Me?
Individual therapy can be helpful whether you are addressing a specific mental health concern or seeking broader personal growth. Therapy might be right for you if you are struggling with anxiety, depression, emotional overwhelm, or feelings of being stuck.
It can also provide valuable support when you are navigating major life transitions, seeking better coping strategies for handling stress, working to strengthen your relationships, or searching for greater meaning and direction in life.
Even if you aren’t sure exactly what you want to work on, therapy offers a supportive space to explore your goals, identify obstacles, and build the skills needed to create positive change.
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How to Find the Right Individual Therapist in the Tri-State Area
Choosing the right therapist isn’t just about availability—it’s about connection, comfort, and finding someone who truly understands your goals. At CBTAA, we take that seriously.
Whether you’re located in New York City, New York, New Jersey, or Connecticut, we offer flexible options for both in-person and virtual therapy. Our team includes a diverse group of clinicians, and we work with you to find the person who feels like the right match, not just professionally, but personally. We believe great therapy starts with a strong relationship.
Building a Healthier, More Fulfilling Life Through Individual Therapy at CBTAA
Beginning therapy doesn’t have to be overwhelming. Once you're matched with a clinician, your first sessions will focus on building trust, setting goals, and creating a plan that feels realistic and supportive.
We’re here to meet you where you are, and to support your journey forward.
Ready to get started? Schedule your free 15 minute consultation to connect with a clinician that best aligns with your needs.
