When life feels overwhelming or relationships begin to strain, many people consider therapy—but aren't sure whether to go alone or with their partner. This is a common and important question. The truth is, both individual and couple therapy offer deep, meaningful support—just in different ways. Let’s explore what each type involves and help you figure out which might suit your needs best.
What Is Individual Therapy?
Individual therapy is a space that belongs solely to you. It’s a confidential, one-on-one relationship with a therapist where you can explore your emotions, thoughts, behaviors, and life experiences. It’s not about being “broken” or needing to be “fixed.” Rather, it’s a powerful way to understand yourself better and navigate challenges with more clarity and compassion.
Common reasons people choose individual therapy:
- Anxiety, depression, or chronic stress
- Low self-esteem or self-doubt
- Processing grief, trauma, or life transitions
- Identifying unhealthy relationship patterns
- Exploring identity, purpose, or personal goals
What you can expect:
You’ll work collaboratively with a therapist to identify patterns, unpack emotional blocks, and build practical tools for coping and growth. Over time, therapy helps you reconnect with your own values and make choices aligned with who you want to be.
What Is Couple Therapy?
Couple therapy focuses on the relationship between two people—whether romantic partners, spouses, or co-parents. Unlike individual therapy, the "client" here is the relationship itself. The goal is not to assign blame, but to improve communication, increase empathy, and rebuild connection.
Common reasons couples seek therapy:
- Frequent conflicts or unresolved arguments
- Emotional distance or lack of intimacy
- Recovering from infidelity or broken trust
- Difficulty navigating major life changes (e.g., parenting, finances)
- Feeling stuck, disconnected, or misunderstood
What you can expect:
In couple sessions, both partners have space to express their experiences, while the therapist guides you toward better listening, clearer communication, and greater understanding. It’s not always easy—but it can be profoundly healing.
How Do I Know Which One I Need?
It’s normal to feel uncertain—many people do. Here are a few questions that might help:
Choose individual therapy if:
- You're struggling with internal challenges like anxiety, trauma, or personal identity
- You want to understand how your past may be shaping your present
- You feel unsure about the relationship, or need clarity on your role in it
- You're not ready to involve your partner yet—but want to work on yourself first
Choose couple therapy if:
- Most of your emotional distress stems from the relationship
- You want to work together on communication, trust, or connection
- You're both open to attending and committed to growth
- You’ve tried working through issues alone but feel stuck
Sometimes, the answer is both:
It’s common to start with one type and shift to another. Some people begin in individual therapy, gain insight, and later invite their partner into couple sessions. Others benefit from parallel approaches: working individually while also attending therapy as a couple—with different therapists.
Therapy Is an Act of Care—Not a Last Resort
Whether you’re coming alone or with someone, therapy is not a sign of weakness. It’s a courageous step toward understanding, healing, and connection. We live in a world that often urges us to push through, numb out, or pretend everything’s fine. Therapy invites you to pause, listen, and choose growth instead.
You don’t have to have it all figured out to start. If you're feeling unsure, that’s completely okay. The first step can simply be reaching out and starting a conversation. You’d be surprised how much clarity can begin in just one session.
Written by Alice Bertoldo and Fung Tsoi Lam Christel