Tackling Anxiety and Depression with Individual Counseling: A Complete Guide
You know something's off. Maybe you wake up each morning with a heavy feeling you can't shake. Maybe your mind races with worries that won't stop. You've tried pushing through it, but nothing seems to help.
You're not alone. Anxiety disorders affect 40 million American adults—that's nearly 1 in 5 people. Depression affects over 21 million adults, and that number has climbed from 8.2% to 13.1% in the past decade.
Here's the good news: individual counseling works. Research shows that 75% of people who enter therapy experience meaningful improvement. And most people start seeing results in just 2-8 sessions.
If you've been wondering whether therapy could help, this guide will show you exactly how individual counseling tackles anxiety and depression—and how to find the right fit for you.
Individual Therapy: What the Research Shows
Sources: American Psychological Association, CDC, NCHS Data 2024
How Anxiety and Depression Affect Daily Life
Anxiety and depression don't just affect your mood. They impact everything.
When you have anxiety, you might:
Feel constantly on edge or restless
Have trouble sleeping or staying asleep
Experience panic attacks
Avoid situations that trigger worry
Feel physical symptoms like racing heart, sweating, or stomach problems
When you have depression, you might:
Feel sad, empty, or hopeless most days
Lose interest in things you used to enjoy
Have trouble concentrating or making decisions
Experience changes in appetite or sleep
Feel worthless or guilty
Have low energy, even for simple tasks
Learn more about signs of depression and understanding what is generalized anxiety disorder.
The worst part? Anxiety and depression often occur together. About 60% of people with anxiety also experience symptoms of depression. They feed off each other, creating a cycle that feels impossible to break.
Anxiety vs. Depression: Common Symptoms
⚡ Anxiety Symptoms
- Constant worry or racing thoughts
- Restlessness, feeling on edge
- Trouble sleeping
- Physical symptoms (racing heart, sweating)
- Avoiding triggering situations
- Difficulty concentrating
💭 Depression Symptoms
- Persistent sadness or emptiness
- Loss of interest in activities
- Fatigue, low energy
- Changes in appetite or sleep
- Feelings of worthlessness
- Difficulty making decisions
⚠️ About 60% of people with anxiety also experience depression symptoms. They often occur together.
How Individual Counseling Helps
Individual counseling works by giving you dedicated time with a trained professional who helps you:
Understand what's happening. Your therapist helps you identify the thoughts, behaviors, and situations that trigger or worsen your symptoms. Often, patterns become clear that you couldn't see on your own.
Learn new skills. You'll gain practical tools for managing symptoms—things like stress relief techniques, techniques to reduce anxiety, and ways to challenge negative thinking.
Address root causes. Sometimes anxiety and depression stem from past experiences, relationship patterns, or unresolved issues. Therapy creates space to work through these deeper layers.
Change brain patterns. This isn't metaphorical. Brain imaging studies show actual neurological changes in people after psychotherapy—similar to changes from medication.
Build a support system. Your therapist becomes a consistent source of support who knows your story and helps you navigate challenges as they arise.
🧠 How Individual Counseling Works
Understand Patterns
Identify thoughts and behaviors driving symptoms
Learn New Skills
Practical tools for managing symptoms daily
Address Root Causes
Work through deeper issues fueling distress
Change Brain Patterns
Create lasting neurological changes
What the Research Says About Therapy Effectiveness
The evidence for therapy is strong and getting stronger:
Overall effectiveness:
75% of people who enter psychotherapy show measurable benefit
86% report that therapy helped them cope better with life's challenges
Most people see improvement within 2-8 sessions
For depression specifically:
41% of therapy patients show significant response within 2 months, compared to only 17% with usual care
About one-third of patients achieve full remission from depression through therapy
Therapy is as effective as medication for many people—and combined treatment works even better
For anxiety specifically:
CBT shows effect sizes of 0.88 to 1.20 for anxiety disorders—considered large effects
70% of people who complete CBT report satisfaction with outcomes
One study found 47.8% reduction in anxiety symptoms through therapy
"What I tell my clients is this: anxiety and depression are real, but they're also treatable. The brain that learned these patterns can learn new ones. I've seen people who felt hopeless transform their lives in months—not by white-knuckling through, but by learning skills that actually work."
— Kayla Crane, LMFT
Licensed Marriage & Family Therapist, South Denver Therapy
Types of Therapy for Anxiety and Depression
Not all therapy is the same. Different approaches work better for different people and problems. Here are the main types you'll encounter:
Cognitive Behavioral Therapy (CBT)
CBT is considered the gold standard for treating anxiety and depression. It's the most-researched form of therapy.
How it works: CBT focuses on the connection between your thoughts, feelings, and behaviors. By identifying and changing unhelpful thought patterns, you change how you feel and act.
What to expect:
Typically 12-16 sessions
Structured, goal-oriented approach
Homework between sessions
Focus on present-day problems
Learning specific skills and strategies
Best for: People who want practical tools, prefer structured approaches, and are motivated to practice between sessions.
Learn more about CBT vs EMDR to understand which might be right for you.
Cognitive Behavioral Therapy (CBT)
CBT is the most researched and widely used therapy for anxiety and depression. It focuses on changing unhelpful thought patterns to change how you feel.
12-16
typical sessions
0.88-1.20
effect size for anxiety
70%
satisfaction rate
Dialectical Behavior Therapy (DBT)
DBT combines cognitive techniques with mindfulness and acceptance strategies.
How it works: DBT teaches four core skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It helps you manage intense emotions without being overwhelmed.
What to expect:
Often includes individual therapy plus skills groups
Focus on building specific coping skills
Emphasis on accepting yourself while also changing
DBT skills you can use daily
Best for: People who struggle with intense emotions, have trouble regulating feelings, or tend toward self-destructive behaviors when distressed.
Psychodynamic Therapy
Psychodynamic therapy explores how your past influences your present.
How it works: This approach examines unconscious patterns, early relationships, and how past experiences shape current thoughts and behaviors. It's less structured and allows issues to unfold naturally.
What to expect:
Longer-term treatment (months to years)
Exploratory conversations
Focus on understanding "why" you feel and act certain ways
Examining relationship patterns
Best for: People interested in deep self-understanding, those with complex or long-standing issues, and those who want to explore root causes rather than just manage symptoms.
📊 Which Therapy Type Is Right for You?
Best if: You want structured approach with homework and specific strategies
Best if: You struggle with intense emotions or self-destructive behaviors
Best if: You want to understand "why" and explore past influences
Best if: Anxiety/depression connects to past trauma or talk therapy hasn't worked
EMDR Therapy
EMDR (Eye Movement Desensitization and Reprocessing) is particularly effective when anxiety or depression is linked to past trauma.
How it works: EMDR helps your brain process stuck traumatic memories through bilateral stimulation (usually eye movements). This reduces the emotional charge of difficult memories.
What to expect:
Structured 8-phase protocol
Less verbal processing than talk therapy
Often faster results for trauma-related issues
Read about the power of EMDR for trauma
Best for: People whose anxiety or depression connects to traumatic experiences, those who haven't responded well to talk therapy, or those who find it hard to verbalize their experiences.
Other Approaches
Several other evidence-based approaches can help:
Acceptance and Commitment Therapy (ACT): Focuses on accepting difficult feelings while taking action aligned with your values
Interpersonal Therapy: Addresses relationship issues contributing to depression
Mindfulness-Based Therapy: Uses meditation and mindfulness to change your relationship with difficult thoughts and feelings
📈 Therapy Effectiveness by Condition
Response rate = significant symptom improvement; Remission = symptoms resolved
What to Expect in Individual Counseling
If you've never been to therapy, here's what the process typically looks like:
First Session
Your first session is about getting to know each other. Your therapist will:
Ask about what brought you to therapy
Take a history of your symptoms and background
Ask about your goals for treatment
Explain their approach and what to expect
Answer any questions you have
You don't need to share everything right away. Building trust takes time.
Ongoing Sessions
Regular sessions typically last 45-60 minutes and happen weekly or bi-weekly. In each session, you might:
Check in about how your week went
Discuss specific challenges or situations
Learn and practice new skills
Explore thoughts, feelings, and patterns
Set goals for the coming week
Between Sessions
Therapy isn't just what happens in the room. Progress comes from applying what you learn:
Practicing skills in real-life situations
Journaling about thoughts and feelings
Completing any assigned exercises
Noticing patterns and bringing them back to discuss
📅 What to Expect in Therapy
First Session
Get to know your therapist, share your story, discuss goals
Assessment & Foundation
Deeper understanding of patterns, begin learning skills
Active Treatment
Apply skills, work through challenges, see improvement
Maintenance & Growth
Consolidate gains, plan for future, reduce session frequency
How Long Does Therapy Take?
There's no one-size-fits-all answer. Treatment length depends on:
The severity of your symptoms:
Mild to moderate anxiety or depression: 8-16 sessions
Moderate to severe symptoms: 16-24+ sessions
Complex or long-standing issues: Several months to years
Your goals:
Symptom relief: Shorter-term
Deep personal growth: Longer-term
Addressing multiple issues: More time needed
Your commitment:
Attending consistently speeds progress
Doing homework between sessions helps
Being open and honest accelerates change
Many people notice improvement within the first few sessions, even if complete recovery takes longer. The investment is worth it—therapy benefits often last for years after treatment ends.
⏱️ How Long Does Therapy Take?
8-16
sessions
Mild-Moderate Symptoms
16-24+
sessions
Moderate-Severe Symptoms
Months+
ongoing
Complex/Long-Standing Issues
💡 Most people notice improvement within the first few sessions
Signs Therapy Is Working
How do you know if therapy is helping? Look for these signs:
Early signs (first few sessions):
Feeling heard and understood
Gaining new perspectives on your situation
Feeling hope that things can improve
Looking forward to sessions
Mid-treatment signs:
Using new skills in daily life
Noticing and changing unhelpful thought patterns
Feeling better more often than before
Handling triggers with more ease
Later signs:
Symptoms significantly reduced
Better relationships and communication
Increased confidence and self-awareness
Handling stress without spiraling
If you're not seeing progress after several sessions, talk to your therapist. Sometimes adjusting the approach or trying something different helps.
✅ Signs Therapy Is Working
🌱 Early Signs (Sessions 1-4)
- Feeling heard and understood
- New perspectives emerging
- Sense of hope returning
- Looking forward to sessions
🌿 Mid-Treatment Signs
- Using skills in daily life
- Catching negative thoughts faster
- More good days than bad
- Triggers feel less intense
🌳 Later Signs
- Significant symptom reduction
- Improved relationships
- Greater self-confidence
- Resilience to new stressors
Overcoming Barriers to Getting Help
Even when people know therapy could help, many don't seek treatment. Only 39.3% of adults with depression receive counseling. Here are common barriers and how to address them:
"I can handle it myself"
Many people feel they should be able to manage on their own. But seeking help is a sign of strength, not weakness. You wouldn't try to fix a broken bone yourself—mental health deserves professional care too.
"I don't have time"
Consider this: untreated anxiety and depression cost you time in lost productivity, poor sleep, and strained relationships. Therapy is an investment that pays back in quality of life.
Many therapists offer online therapy, making it easier to fit sessions into busy schedules.
"I can't afford it"
Cost is a real barrier for many. But consider:
Some therapists offer sliding scale fees
Online counseling may be more affordable
The cost of not treating mental health (lost work, health problems, relationship issues) often exceeds therapy costs
"I don't know how to find a therapist"
Start with these steps:
Contact South Denver Therapy for a consultation
Read about differences between psychologists, therapists, and counselors
Learn how to find a counselor
🚧 Common Barriers (And How to Overcome Them)
"I can handle it myself"
Seeking help is strength, not weakness. You wouldn't fix a broken bone yourself.
"I don't have time"
Untreated symptoms cost more time. Online therapy makes sessions flexible.
"I can't afford it"
The cost of not treating (lost work, health issues) often exceeds therapy costs.
📊 Only 39.3% of adults with depression receive counseling. Don't be part of the untreated majority.
Therapy Combined with Other Treatments
Individual counseling often works best as part of a comprehensive approach:
Therapy + Medication
For moderate to severe anxiety and depression, combining therapy with medication often produces better results than either alone. Therapy addresses the root causes and builds skills; medication can provide faster symptom relief while therapy takes effect.
Always discuss medication options with a psychiatrist or physician.
Therapy + Lifestyle Changes
Your therapist may encourage healthy habits that support mental health:
Regular exercise (shown to reduce anxiety and depression)
Consistent sleep schedule
Healthy eating
Limiting alcohol and caffeine
Social connection
Therapy + Self-Help Resources
Between sessions, free therapy resources can support your progress:
🎯 A Comprehensive Approach to Treatment
Therapy
Addresses root causes, builds skills
Medication
Provides faster symptom relief (if needed)
Lifestyle
Exercise, sleep, nutrition support healing
Self-Help
Workbooks, journals reinforce progress
Combined treatment often produces better results than any single approach alone
How Anxiety and Depression Affect Relationships
Anxiety and depression don't just affect you—they affect everyone around you. You might:
Withdraw from friends and family
Have trouble communicating your needs
Feel irritable or short-tempered with loved ones
Struggle with emotional intimacy
Experience relationship anxiety
Individual counseling helps you become a better partner, friend, and family member. As you heal, your relationships often improve naturally.
Learn more about how individual counseling positively impacts relationships.
For couples where one or both partners struggle with anxiety or depression, couples counseling alongside individual therapy can strengthen the relationship while supporting individual healing.
💕 How Anxiety & Depression Affect Relationships
😔
Withdrawal from loved ones
😤
Irritability and conflict
🤐
Communication struggles
❤️🩹
Difficulty with intimacy
✨ As you heal through therapy, relationships often improve naturally. Individual growth benefits everyone around you.
Taking the First Step
Starting therapy can feel scary. But remember:
You don't need to have it all figured out. Your therapist will help you sort through what's going on.
You don't need to be in crisis. Therapy helps people across the spectrum, from mild struggles to severe symptoms.
You can take it at your own pace. You control what you share and when.
It's okay if the first therapist isn't the right fit. Finding the right match sometimes takes trying a few people.
The hardest part is making that first appointment. Everything else gets easier from there.
"The hardest part is making that first appointment. I can't tell you how many clients have told me they wish they'd started sooner. Once you're in the room, the work begins—and most people are amazed at how quickly things can shift when you have the right support and tools."
— Kayla Crane, LMFT
Licensed Marriage & Family Therapist, South Denver Therapy
Ready to Start Feeling Better?
Anxiety and depression are treatable. You don't have to keep suffering or white-knuckling through each day.
At South Denver Therapy, our therapists specialize in helping people overcome anxiety and depression. We offer:
Individual therapy in Castle Rock and throughout Colorado
Anxiety therapy tailored to your needs
Depression counseling that addresses root causes
Online therapy in Colorado for convenient access
Take our free quizzes to assess your symptoms:
Or contact us today to schedule your first session.
Ready to Start Feeling Better?
Anxiety and depression are treatable. Take the first step toward relief today.
Or contact us to schedule your first session
Frequently Asked Questions About Individual Counseling for Anxiety and Depression
How effective is therapy for anxiety and depression?
Very effective. Research shows 75% of people who enter therapy experience meaningful improvement. For anxiety specifically, CBT shows a 47.8% symptom reduction, and 70% of people who complete CBT report satisfaction with outcomes. Most people start seeing results within 2-8 sessions.
What type of therapy is best for anxiety and depression?
CBT (Cognitive Behavioral Therapy) is considered the gold standard and has the most research support. However, the "best" therapy depends on your specific needs. DBT works well for intense emotions, EMDR is excellent when trauma underlies your symptoms, and psychodynamic therapy helps when you want deep self-understanding. Your therapist can help you find the right fit.
How long does individual counseling take to work?
Most people notice improvement within the first few sessions. For mild to moderate symptoms, 8-16 sessions is typical. Moderate to severe symptoms may need 16-24+ sessions. Complex or long-standing issues take longer. The benefits often last for years after treatment ends.
Can I treat anxiety and depression without medication?
Yes. Therapy alone is effective for many people, especially those with mild to moderate symptoms. Research shows therapy creates actual neurological changes in the brain—similar to changes from medication. However, for moderate to severe cases, combining therapy with medication often produces better results than either alone.
How do I know if I need therapy or can handle it myself?
If symptoms interfere with daily life, relationships, or work—or if you've been struggling for more than a few weeks—therapy can help. You don't need to be in crisis to benefit. Seeking help is a sign of strength. You wouldn't try to fix a broken bone yourself—mental health deserves professional care too.
What should I expect in my first therapy session?
Your first session is about getting to know each other. Your therapist will ask about what brought you to therapy, take a history of your symptoms, ask about your goals, explain their approach, and answer questions. You don't need to share everything right away—building trust takes time.
Is online therapy as effective as in-person therapy?
Yes. Research shows online therapy is just as effective as in-person therapy for anxiety and depression. It's also more convenient and can be easier to fit into busy schedules. Many people actually prefer the comfort of attending from home.
What if I don't connect with my therapist?
The therapeutic relationship is important for progress. If you don't feel comfortable after a few sessions, it's completely okay to try someone else. Finding the right fit sometimes takes trying a few therapists. A good match accelerates your progress.
Can anxiety and depression be cured completely?
Many people achieve full remission—about one-third of therapy patients for depression. For others, symptoms become manageable rather than disappearing completely. The skills you learn in therapy help you handle future challenges, making you more resilient even if some symptoms return during stressful times.
How do anxiety and depression affect my relationships, and can therapy help?
Anxiety and depression often lead to withdrawal, irritability, communication struggles, and difficulty with emotional intimacy. As you heal through individual counseling, relationships often improve naturally. You become a better partner, friend, and family member. For couples where both partners struggle, combining individual therapy with couples counseling can be especially effective.
Additional Resources
Continue learning about anxiety and depression:
Related Articles
Signs of Depression You Shouldn't Ignore
Recognize the warning signs in yourself or loved ones.
10 Proven Techniques to Reduce Anxiety
Daily strategies for managing stress and anxiety.
The 3-3-3 Rule for Anxiety
A simple grounding technique for anxious moments.
How Individual Therapy Impacts Relationships
The surprising connection between personal growth and better relationships.
📍 Individual Therapy at South Denver Therapy
Anxiety Therapy
Evidence-based treatment for all anxiety disorders
Depression Counseling
Addressing root causes, not just symptoms
Online Therapy
Convenient access throughout Colorado
Serving Castle Rock, Denver, Parker, and all of Colorado
