Individual Therapy - just you & me.
🌿 When you’re tired of trying to figure everything out on your own…
You don’t have to be falling apart to come to therapy.
Sometimes life just feels like a lot.
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Maybe you’re overthinking everything.
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Maybe you’re anxious, overwhelmed or exhausted from holding everything together.
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Perhaps you’ve lost confidence in yourself, you’re struggling with a relationship, or you keep finding yourself in the same situations and wondering: “Why do I keep doing this?”
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Maybe something happened in the past that still affects you now.
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Or perhaps nothing is obviously “wrong” at all… You just don’t feel quite like yourself anymore.
Whatever has brought you here, you don’t need to have it neatly worked out before you come.
Therapy gives you somewhere to stop.
To talk.
To understand what’s going on underneath everything.
And, perhaps, to start finding your way back to yourself.
🌿 “But are my problems really big enough for therapy?”
This is something people worry about more often than you might think.
“Other people have it worse.”
“I should be able to deal with this myself.”
“What if I don’t know what to say?”
“What if I get upset?”
Or even…
“What if you think I’m ridiculous?”
You don’t need a crisis to justify coming to therapy.
And you certainly don’t need to convince me that what you’re experiencing is “bad enough”.
If something is affecting you, it matters.
You can bring the big things.
The little things.
The complicated things.
The thing you’ve never said out loud.
Or simply…
“I don’t really know what’s wrong. I just know something doesn’t feel right.”
That’s enough.
We can start there.
🌿 Sometimes it’s the pattern that’s keeping you stuck
We all develop ways of coping with life.
Some of them have probably helped you enormously.
Maybe you learned to keep everyone happy.
To avoid conflict.
To stay in control.
To push difficult feelings away.
To expect the worst so you’re never caught off guard.
To look after everyone else before yourself.
To work harder.
To be independent.
To keep going.
And going.
And going.
At some point, those ways of coping may have been exactly what you needed.
The problem is that sometimes the things that once protected us start getting in our way.
People-pleasing becomes exhaustion.
Independence becomes never asking for help.
Avoiding conflict becomes never saying what you actually need.
Being prepared becomes constant overthinking.
Pushing feelings down works…
until they don’t stay down anymore.
Therapy gives us somewhere to become curious about those patterns rather than judging them.
Not “What’s wrong with me?”
But:
“What happened? What did I learn? What am I doing to protect myself — and do I still need to do it this way?”
Because understanding why you do something can be the beginning of doing something differently.
🌿 What happens in 1-to-1 therapy?
If you’ve never had therapy before, it can seem a bit mysterious.
What actually happens for 50 minutes?
Mostly… we have a conversation.
Not an interrogation.
Not me sitting silently staring at you while you desperately try to think of something profound to say.
And definitely no lying on a couch required.
You bring whatever is happening in your life, and we’ll explore it together.
Some sessions might involve talking about something that’s happened that week.
Others might take us back to an experience from years ago.
We might notice a pattern in your relationships.
Explore why something triggers such a strong reaction.
Look at the way you speak to yourself.
Pay attention to what’s happening in your body.
Learn something practical to help when you’re overwhelmed.
Or have one of those moments where something suddenly makes sense in a completely different way.
Sometimes we’ll talk.
Sometimes we’ll slow things down.
Sometimes we’ll learn practical tools.
Sometimes I’ll ask a question that makes you stop and think: “Oh… I’ve never looked at it like that before.”
There isn’t a script.
Therapy is shaped around you.
🌿 You don’t have to be “good” at therapy
There is no right way to do this.
You don’t need to arrive with a list of things to discuss.
You don’t need clever insights.
You don’t need to remember your entire childhood.
You don’t need to know exactly how you feel.
And you absolutely don’t need to spend the week trying to think of something interesting enough to tell your therapist.
You can arrive:
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tired,
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angry,
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confused,
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anxious,
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happy,
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fed up,
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quiet,
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or with absolutely no idea what you want to talk about.
You can even say: “I don’t know where to start.”
That’s okay.
We'll start there.
🌿 How I work
I work integratively.
... That sounds much more complicated than it actually is.
It simply means I don’t believe one type of therapy works for every person.
Because you’re not every person.
You’re you.
So rather than squeezing you into a particular therapeutic box, I draw on different approaches depending on what you’re experiencing, what we’re working towards and what feels useful for you.
Together we might work on:
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understanding your thoughts and emotions
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calming your nervous system when everything feels too much
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making sense of past experiences
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anxiety and overthinking
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building confidence and self-trust
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understanding relationship patterns
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setting boundaries
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changing patterns that no longer work for you
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finding healthier ways of coping
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understanding triggers
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reconnecting with yourself
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making decisions that feel right for you
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working out what you actually want
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creating a life that feels more like yours
Some people want practical tools.
Some need somewhere to make sense of what has happened.
Some want to understand themselves more deeply.
Often, it’s a mixture of all three.
We’ll work out what you need together.
🌿 We go at your pace
Therapy isn’t about dragging something painful out of you before you’re ready.
You are allowed to take your time.
If something feels too big, we can slow down.
If you need a moment, you can take one.
If you don’t want to talk about something yet, you don’t have to.
If you want to explore something more deeply, we can.
You remain part of the decision-making throughout the process.
That matters to me. Because therapy isn’t something I do to you.
It’s something we do together.
🌿 What if I get emotional?
You might.
You also might not.
Both are absolutely fine.
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Some people cry in therapy.
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Some laugh.
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Some swear.
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Some get angry.
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Some go quiet.
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Some realise they’ve spent years explaining something painful with a smile on their face.
There isn’t a correct emotional response.
And you don’t need to apologise for having feelings in a therapy room.
That’s one of the places you’re allowed to have them.
Sometimes we’ll explore those feelings.
Sometimes we’ll help your nervous system settle.
Sometimes we’ll simply give them a bit of room.
You don’t have to protect me from how you feel.
🌿 What about neurodivergence?
Therapy that works with your brain
If you’re autistic, ADHD, AuDHD — diagnosed, self-identified or simply wondering whether neurodivergence might be part of your story — therapy shouldn’t be another place where you’re expected to perform being “normal”.
You may have spent years being told that you’re:
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too sensitive,
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too much,
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too distracted,
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too emotional,
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too intense,
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too quiet,
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too disorganised,
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or simply not trying hard enough.
Perhaps you’ve become very good at masking.
Maybe you hold everything together in public and completely crash when you’re somewhere safe.
You might struggle with executive functioning, sensory overwhelm, rejection sensitivity, emotional regulation or knowing what you’re feeling until it becomes impossible to ignore.
Or perhaps you’re only beginning to understand yourself through a neurodivergent lens.
We can work with your brain rather than constantly trying to fight against it.
That might mean:
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making things more concrete
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allowing processing time and silence
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slowing the pace
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noticing sensory needs
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breaking things into smaller pieces
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exploring masking and burnout
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understanding emotional regulation
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finding practical strategies that actually fit your life
There is no requirement to “look” neurodivergent.
And you don’t need a formal diagnosis to talk about your experiences.
The aim isn’t to turn you into somebody else.
It’s to help you understand yourself better and find ways of living that work for the person you actually are.
🌿 Therapy isn’t just about what’s wrong
People sometimes imagine therapy as spending 50 minutes every week talking about everything that’s gone badly.
It can involve difficult things.
But that’s not the whole story.
Therapy is also about discovering:
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what matters to you,
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what makes you feel alive,
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what you’re good at,
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what you want more of,
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what you’re ready to leave behind,
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what your boundaries are,
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what kind of relationships you want,
and perhaps…
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who you are when you’re not constantly trying to be who everyone else needs you to be.
It’s not about “fixing” you.
It’s about understanding yourself well enough that you have more choice about what happens next.
🌿 What does progress actually look like?
Therapy doesn’t usually produce a dramatic movie-style breakthrough where everything suddenly makes sense and life is perfect by Tuesday.
The changes can be much quieter.
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You notice you’re overthinking… and don’t get pulled quite as far into it.
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Something happens that would normally ruin your entire day… and somehow it doesn’t.
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You say no without writing a three-paragraph apology afterwards.
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You notice a familiar relationship pattern before repeating it.
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You speak to yourself with a little less criticism.
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You understand why something affects you the way it does.
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You make a choice because you want it, rather than because you’re frightened of disappointing someone.
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You trust yourself a little more.
Those changes might seem small. But small shifts build. And eventually you can look back and realise:
“I’m handling this differently now.”
🌿 Therapy is a relationship too
The relationship between you and your therapist matters.
You should feel able to be yourself.
You should be able to tell me when something I’ve said doesn’t land.
You should be able to disagree with me.
You should be able to laugh.
You should be able to say: “I really don’t want to talk about that today.”
Therapy doesn’t need to feel cold or overly clinical to be meaningful.
My approach is warm, down-to-earth and collaborative.
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I’ll listen.
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I’ll remember your story.
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I’ll ask questions.
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I’ll notice patterns.
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I’ll gently challenge things when I think it might be helpful.
And sometimes I’ll simply sit alongside you while you make sense of something difficult.
You don’t have to perform therapy “properly”.
You just have to be you.
🌿 Starting therapy can feel like a big step
Especially if you’ve spent years dealing with things by yourself.
You might feel nervous before contacting me.
You might write the message and delete it.
You might look at the website twelve times before actually booking.
You might wonder whether you’ll know what to say when we speak.
That’s okay.
The first step isn’t committing to months or years of therapy.
It’s simply having a conversation.
I offer a free 20-minute consultation where you can tell me a little about what’s bringing you to therapy, ask questions and get a sense of whether working together feels right.
There’s no pressure and no obligation to go any further if it's not for you.
Ready to book that consultation?
🌿 Individual Therapy Sessions
Therapy that fits what you need
🕔 Individual therapy sessions are:
50 minute sessions and cost £60.
... Not everybody will need the same amount of therapy sessions.
Some people come with something specific they’d like to work through. Others want more time to explore patterns, relationships or experiences that have developed over many years. Some aren’t sure yet.
That’s fine too.
✧ Short-term therapy
We can work together for a more focused period around a particular difficulty, transition or goal.
✧ Longer-term therapy
If you’d like to explore things more deeply, therapy can continue for longer, with regular opportunities to review how things are going.
✧ Single-session therapy
Sometimes you don’t want ongoing therapy.
... You have one particular problem, decision or situation and would value a focused therapeutic conversation about it.
So I also offer Single-Session Therapy as a standalone option.
... Find out more about Single-Session Therapy here.
You don’t need to decide at the beginning exactly how long therapy will last.
We can review things together as we go.
🌿 Where can we meet?
Individual therapy is available in several ways.
★ In person
Therapy room at Wellness in Birkenhead, Wirral.
A private, comfortable space where we can sit and talk.
Walk & Talk
Sometimes sitting opposite someone in a room doesn’t feel like the easiest way to talk.
Walk & Talk therapy gives us the opportunity to work therapeutically while walking outdoors on the Wirral.
For some people, moving alongside someone makes conversation feel much more natural.
★ Online
Therapy is also available via Zoom across the UK and further afield.
You can have your session from your own space without travelling to an appointment.
You don’t necessarily have to stick with one format forever.
We can talk about what works best for you.
🌿 Before you start…
You don’t need to prepare for therapy.
But if you’d like something to think about before we speak, you could ask yourself:
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What’s happening in my life that I don’t want to keep carrying in the same way?
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What do I wish I understood better about myself?
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Where do I feel most stuck?
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What keeps happening that I’d like to change?
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What would be different if therapy helped?
And perhaps:
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What would feeling more like myself actually look like?
There are no right answers.
You don’t even need to know the answers yet.
They’re simply places we might begin.
🌿 Ready to see if therapy could help?
You don’t need to wait until things get worse.
You don’t need to have everything figured out.
And you don’t need to know exactly what you want from therapy before you contact me.
Maybe you want to understand something that’s happened.
Maybe you want things to feel different.
Maybe you’re exhausted from overthinking everything.
Maybe you’ve spent so long looking after everybody else that you’ve forgotten where you fit into the picture.
Or perhaps all you know right now is: “I don’t want to keep feeling like this.”
That’s enough to begin.
The first step is simply a conversation.
I offer a free 20-minute consultation where we can talk about what you’re looking for, you can ask any questions you have, and we can see whether working together feels right.
Individual therapy — £60 for 50 minutes
In person in Birkenhead | Walk & Talk on the Wirral | Online
Free 20-minute consultation
... with Delyth Cole