Individual Therapy vs. Couples Therapy: Which One Do You Need?

Relationships are complex. Whether you're struggling with communication, dealing with a major life transition, or feeling disconnected from your partner, or even from yourself, therapy can be a powerful way to find clarity and healing.

But when challenges show up in your relationship, you might wonder: Should I go to therapy alone, or should we go together?

Understanding the differences between individual therapy and couples therapy, and when each is most helpful, can guide you toward the support that best meets your needs.

What Is Individual Therapy?

Individual therapy (sometimes called talk therapy or psychotherapy) is a space for you to explore your thoughts, emotions, behaviors, and personal patterns in a one-on-one setting with a licensed therapist. The focus is entirely on your inner world, your experiences, and your growth.

People often seek individual therapy for:

• Anxiety, depression, or stress

• Trauma or unresolved childhood issues

• Identity questions or life transitions

• Low self-esteem or self-criticism

• Relationship struggles (even when their partner isn't present)

In the context of a relationship, individual therapy can help you better understand your role in relationship dynamics. It can give you tools to manage emotional triggers, communicate more effectively, and become a healthier, more grounded partner.

It’s also a good starting point if you’re unsure what you need, or if your partner is unwilling or not ready to attend therapy with you.

What Is Couples Therapy?

Couples therapy (also known as relationship counseling or marriage therapy) involves both partners working together with a therapist to address issues in the relationship. The therapist serves as a neutral facilitator, helping you communicate more openly, understand each other’s needs, and repair emotional injuries.

Common reasons couples seek therapy together include:

• Constant arguing or communication breakdown

• Infidelity or broken trust

• Emotional disconnection or intimacy issues

• Major life changes (e.g., moving, parenting, loss)

• Differences in values, priorities, or future plans

Couples therapy isn’t just for couples “on the brink.” It can be preventative, restorative, or simply a space to deepen your connection. It’s also effective when both partners are willing to grow and work on the relationship, even if it feels tough at first.

How to Know Which One You Need

So how do you decide which one is right for you? Here are a few guiding questions to consider:

1. Is the problem primarily within the relationship, or within yourself?

If you’re struggling with your partner (e.g., repeated conflict, feeling disconnected, or patterns you can’t seem to break together), couples therapy can help you both understand and shift the dynamic. If you’re feeling stuck due to personal issues like anxiety, trauma, self-esteem, or difficulty expressing your needs, individual therapy might be the better starting point. It is also helpful to consider that many people are unaware of patterns they are exhibiting due to childhood or past experiences that inevitably impact their relationship.

2. Is your partner willing to participate in therapy?

If your partner isn’t open to attending therapy or if you're not ready to go together, individual therapy is still a powerful tool, and your therapist can be a sounding board for what you're experiencing, while empathically exploring what is happening within yourself in the relationship. Sometimes, it only takes one person changing their patterns to shift a relationship dynamic. That said, if both partners are open, couples therapy can provide a shared framework for understanding and growth.

3. Are you considering separation or feeling unsure about the relationship?

This is where therapy can get nuanced. If you’re seriously questioning whether to stay in the relationship, individual therapy can offer space to explore your own thoughts and feelings without pressure. Once you have more clarity, couples therapy may be the next step, whether to rebuild the relationship or navigate a thoughtful separation.

Can You Do Both?

Yes and in some cases, doing both is the most effective path forward.

Some individuals begin with personal therapy to process their own experiences and later transition into couples therapy with their partner. Others may participate in both simultaneously (with different therapists), using individual therapy to explore deeper emotional patterns and couples therapy to apply insights in the relationship. Some couples start out in couples counseling, then find that doing some individual work outside of their relationship is also beneficial.

If you do both, it's important that each therapist knows about the other work you're doing, while still maintaining your confidentiality and the boundaries of each space.

Therapy Is About Growth, Not Blame

Whether you choose individual therapy, couples therapy, or a combination of both, know this: therapy isn’t about assigning blame, it’s about creating insight and choice.

Relationships are shaped by two people, each with their own history, needs, and vulnerabilities. Therapy, whether as individual or couples, offers a space to untangle those threads, understand yourself and your partner more deeply, and build healthier ways of relating.

Ready to Take the Next Step?

At Elevation Behavioral Therapy, we offer both individual and couples therapy to help you navigate life and relationships with greater clarity and compassion. Whether you're looking to work on your personal growth, reconnect with your partner, or simply explore your options, we're here to support you.

You can explore couples therapy or other types of individual therapy in Denver with us, and we invite you to contact us to schedule a free 20-minute phone consultation, or your first full appointment. You can email us at support@elevationbehavioraltherapy.com or call/text at (720) 295-6566 with any questions.

Map