Fancy a Fresh Start? Let’s Talk Focus!

If you’re reading this, chances are you’ve got something on your mind. A niggle, a tough decision, a bit of a wobble you’d like to sort out. And perhaps, just perhaps, the thought of therapy feels a bit… long. A commitment you’re not quite ready for right now.

Well, what if I told you that meaningful change doesn’t always need a long-term roadmap? Welcome to the world of Single-Session Therapy (SST), or as some (including myself!) like to call it, ONEplus Therapy. It’s all about getting really, really focused to help you move forward.

I’m Grazyna, a psychotherapist who’s had the privilege of training directly with Professor Windy Dryden, one of the UK’s leading proponents of this incredibly efficient approach. My learning journey has included a live workshop and online resources, all dedicated to making therapy truly accessible and impactful, right when you need it.

So, What’s the Big Idea Behind SST?

Professor Dryden stresses that SST isn’t another modality of therapy; it’s a mindset. It’s about giving you help precisely at the point of need, skipping the queue.

His research-backed insights are fascinating. He points out that for many people, attendance tends to drop off after the first session. So, why not make that first session as powerful and purposeful as humanly possible for both of us? It makes perfect sense to optimise that one-off encounter to the very best of our abilities, doesn’t it?

And a rather reassuring claim from Professor Dryden: a very high percentage of people who have had this focused “ONEplus therapy” experience are genuinely satisfied with the help they receive for that burning issue. The best part? The door doesn’t clang shut after your single session. The “1+” means you’re always welcome to return for more support, should you choose. You’re in the driver’s seat.

Your 3-Step Journey to Clarity

My approach to SST, directly inspired by Professor Dryden’s wisdom, involves three well-structured steps. It’s a bit like having a clear itinerary for a focused trip, ensuring we make the most of our time together.

Step 1: The Prep Task (Your Questionnaire)

Before we even meet, there’s a little bit of groundwork. You’ll receive a short, thoughtful questionnaire. This isn’t just admin; it’s your chance to really hone in on what you want to achieve. What’s that specific issue? What would you like to be different?

Your mission: To give it good thought, complete it honestly, and send it back to me within 48 hours of our scheduled session. This helps us both arrive fully prepared to hit the ground running.

Step 2: The Deep Dive (Your Session)

Our session duration is usually up to 50 minutes. It’s a very focused conversation, driven by the insights from your questionnaire. We won’t be meandering through your entire life story (unless it’s directly relevant to the specific issue we’re tackling).

My mindset here? I’m not assessing; I’m helping you plan for action. We’ll clarify your specific problem, define a realistic goal for the session, and explore potential solutions. Sometimes, we might even practice a new communication pattern or rehearse a tricky conversation right there and then! You’ll be asked to summarise your key takeaways – this really helps solidify your learning.

Step 3: The Follow-Up (A Gentle Check-In)

This is a crucial element of the “1+” in ONEplus Therapy! A couple of weeks later, or at an agreed point after our session, I’ll follow up with a brief phone call.

What’s the chat about?

• How are you doing?
• Have you had a chance to implement any plans we drew together?
• Are you feeling galvanised, or perhaps a little stuck again?
• Do you feel you need any further help? And if so, how might that look?

The timing of this follow-up is a delicate dance: long enough for you to actually do something with our plan, but short enough to keep that momentum going!

Is SST Your Cup of Tea? The Most Conducive Goals & Client Mindset

So, who thrives in SST? It’s generally fantastic for those moments when you’re ready to tackle a specific challenge head-on. Professor Dryden frames the goals beautifully, dividing them into Outcome and Process.

Outcome Goals (What you’ll get out of it):

• Becoming Unstuck: That feeling of being in a rut? SST can often provide the fresh perspective needed to dislodge you.
• Taking a Few Steps Forward: Sometimes, all you need is a clear first few steps, and you can travel the rest of the journey under your own steam.

Process Goals (What you’ll do in the session):

• Addressing a Specific Issue: Got a particular problem? Let’s put it on the table.
• Exploring an Issue: A safe space to truly think about and explore what’s bothering you.
• Expressing Feelings: An opportunity to voice emotions about an issue without judgment.

Ideal Client Characteristics (If this sounds like you, high five!):

• Ready to Act NOW: You’re keen to take care of your problem and feel ready for change.
• Open-Minded & Realistic: You believe something meaningful can come out of a single session, while being realistic about what one session can achieve.
• Laser Focus: You’re willing to zero in on one particular, selected problem.
• Responsibility Taker: You’re prepared to take responsibility and work with me to address it.
• Solution-Oriented: You’re keen to explore available solutions, select the most viable one, and appreciate your own strengths and available resources.

SST shines brightly for situations like:

• Making a Decision: Big or small, sometimes just talking it through with an objective ear is all you need.
• Considering a Dilemma: Untangling the knot from different angles.
• Simply Being Heard: Sometimes, the greatest gift is just having someone properly listen.
• Needing a “Booster”: If you’ve had therapy before and just need to revisit a specific strategy or insight.
• Clarifying Your Next Steps: Even if your issue is complex, SST can help you decide what kind of longer-term support you truly need.

My Role: Your Co-Pilot in the Session

My mindset as your therapist in an SST session is all about collaboration and empowerment. I’m here to help you plan for action, promote practising new approaches (if feasible), and ensure we’re solution-focused, unless the primary goal is simply for you to be deeply heard.

I won’t take anything for granted – you’re the expert on your life! We’ll negotiate the end-of-session goal together, making sure it differentiates from any potential ‘end of therapy’ altogether.

The session will have a clear structure. We’ll elicit your strengths and previous attempts at solving the problem – what worked, what didn’t? I’ll encourage you to generalise from your learnings; how might that solution or insight transfer to other areas of your life?

Crucially, results are mainly achieved outside of the session. My job is to ensure you leave with a better perspective, feeling galvanised and equipped for the real world. This isn’t an assessment session; it’s a complete, focused piece of work.

The “Readiness to Change” Checklist:

For SST to truly sing, we’re looking for these four components of your readiness to change:

1. Knowing What to Change: A clear idea of the specific issue.
2. Commitment: Having a good, solid reason to make that change.
3. Taking Action: Willingness to put in the work.
4. Tolerating Costs: Being prepared for any potential discomfort or challenges involved in changing.

Ready for Your Breakthrough? Let’s Connect!

The beauty of SST, championed by Professor Dryden and something I’m passionate about, is its commitment to providing help at the point of need. It’s an empowering, flexible, and often incredibly effective way to get unstuck, gain clarity, and take meaningful steps forward.

If you’re facing a specific challenge and feel ready for a focused, powerful session, then Single-Session Therapy might just be exactly what you need. It could be the perfect “one and done” solution, or it could be the very best “one plus” start to a longer journey – the choice, of course, is always yours.

Ready to formulate those realistic expectations and see how a constructive processing of your issue can lead to a solution?