A common question I often hear is: “How many sessions do I need?” And the truth is, it is a bit like asking:  “How long is a piece of string.” Everyone’s healing process is unique. But instead of focusing on a number, I can offer you something that might help you reflect on where you are right now. 

My work is to support you to build your internal capacities, your internal muscles. Below are some of them we work on in therapy. Take your time to read through them. You might find it helpful to score yourself from 1 to 10, 1 being very little and 10 being strong and steady.

Connection

How easy is it for you to feel connected—to yourself, and to others?

Do you notice what’s happening in your body? Are you in touch with your emotions? Do you feel close to people in your life? Are your relationships mostly fulfilling, or do they leave you feeling disconnected or overwhelmed?

Feeling like your own person

Do you feel you can stand on your own two feet, emotionally?

This doesn’t mean doing everything alone. It’s about having a solid sense of who you are, separate from other peoples needs or expectations. You might notice you’re less caught up in old patterns or ways of coping, and more able to make choices that feel true to you.

Do you mostly feel you are responding to life from your adult self, or do you feel that a younger part of you is running the show?

Self-regulation

Self regulation means that we can manage our emotions, our mental state and behaviours, even when life gets stressful, without relying completely on others. This gives us a sense of health and well-being.

When life is stressful are you able to ride the wave, come back to your centre and a more grounded place? 

How do you take care of yourself when things get hard?

Taking ownership of your life

This is about feeling a sense of agency – you have some say in how your life goes.

Do you feel like you can take responsibility for your feelings and actions? When something isn’t working, can you take steps to shift it – or do you often feel powerless and stuck?

Self-awareness

Do you take time to reflect on  your inner world? 

Can you notice your thoughts and feelings, question old beliefs and stay curious about what’s going on inside? Are you able to hold space for uncertainty, without needing everything to be back and white?

Self-acceptance and inner energy

This one’s about how connected you feel to your own spark. 

Do you feel alive, energised? 

Are you able to accept yourself with kindness – even the parts you don’t always like? Can you take steps towards way matters for you, and follow through?

Being Present

Can you be here, in the moment?

Are you able to pause, take a breath and enjoy simple pleasures? Or do you find yourself often lost in the past, worrying about the future, or just going through the motions?

None of these are about being perfect—they’re about noticing. And noticing is the first step in healing.

If you find that some of these areas feel strong, that’s great. If others feel a bit shaky, that’s completely okay too. Therapy is a space to strengthen these capacities, little by little, in a way that’s right for you.

So no, I can’t tell you exactly how many sessions you’ll need. But I can say this: the more we build these inner muscles, the more ease, resilience, and aliveness we begin to feel in our day-to-day life.

And that’s what this work is really about.