The number of sessions you will need depends on your personal goals, the issues you would like to work on, and the pace that feels right for you.

Some people find that a few sessions help them gain clarity or cope with a specific issue. Others benefit from longer-term support to explore deeper patterns or ongoing challenges.

In our first few sessions, we will work together to understand what you are hoping to get out of counselling. From there, we can decide on a plan that suits your needs — whether that is short-term, longer-term, or open-ended support. You are always in control of how long you continue.

The terms counselling and therapy are often used interchangeably, and they do overlap in many ways. Both involve talking with a trained professional to explore your thoughts, feelings, and experiences in a safe and supportive environment.

However, there can be some subtle differences:

• Counselling often focuses on specific issues or life situations, such as stress, relationship challenges, decision-making, or grief. It may be shorter-term and more focused on finding practical ways to cope and move forward.
• Therapy (sometimes called psychotherapy) can go deeper into longstanding emotional difficulties, patterns, or mental health concerns. It may involve exploring your past and how it influences your present, and it’s often more long-term in nature.

That said, the approach depends more on the individual practitioner than the label. What matters most is finding a therapist or counsellor you feel comfortable with, who meets you where you are and supports your goals.

The first session is a chance for us to get to know each other and begin building a safe and supportive space for you.

Here is what you can expect:

• We will talk about what brings you to counselling. You can share as much or as little as you’re comfortable with. There’s no pressure to go into anything deeply right away.
• I will ask some questions to understand your background and what you would like to work on. This might include your current situation, past experiences, and any goals or hopes you have for counselling.
• We will go over how counselling works. I’ll explain things like confidentiality, and how we will work together. You are welcome to ask any questions at any time.
• We will explore whether the counselling approach I use feels like a good fit for you. The first session is also an opportunity for you to see if you feel comfortable and supported in the space.

By the end of the session, we will discuss whether you would like to continue, and if so, how often you would like to meet. There is no obligation to commit — it is completely up to you.

Yes, research has shown that online counselling can be just as effective as in-person sessions for many people and a wide range of concerns.

Online counselling offers the same level of professional support, confidentiality, and therapeutic value as face-to-face work. It can be especially helpful if you:

• Prefer the comfort and privacy of your own space
• Have a busy schedule or limited access to local services
• Find travel or mobility challenging
• Feel more at ease speaking from home

The effectiveness of counselling — whether online or in person — depends more on the quality of the therapeutic relationship and your level of comfort with the process. For some, connecting through video or phone feels natural. For others, in-person sessions may feel more suitable.

If you are unsure, we can discuss what might work best for you and adjust as needed.

Counselling is widely supported by research and often results in meaningful improvements. While not all therapies have equally strong evidence, most clients benefit—especially when the therapeutic relationship is strong.

AttachmentFocused EMDR is a newer, trauma-informed adaptation of EMDR that blends bilateral stimulation with techniques aimed at healing early attachment wounds. Though based on limited studies (such as pilot trials and case series), it has shown encouraging signs of reducing attachment insecurity and offering relief in complex cases like post-traumatic stress and obsessive-compulsive disorder.

Ultimately, effectiveness depends less on the label and more on the presence of a safe, honest, and empathetic space where healing can unfold.