What Is Individual Counseling and How Can It Help?
Understanding Individual Counseling
Sometimes, you just need to talk. It doesn’t necessarily mean something’s wrong – maybe you want to explore yourself or understand certain patterns and behaviors. Therapy is one way to start to focus on you.
While you may believe therapy is only useful during crises, that’s not always the case. Many folx find therapy is often a resource for personal development, emotional well-being, and identity exploration.
Individual counseling not only provides a space for healing and growth, but also self-exploration. During therapy, you can question and redefine your narrative, without explaining or justifying yourself. It’s a space for you to explore yourself on your own terms.
Chiron Counseling provides individual counseling and mental health support services in Oregon and Washington to individuals interested in everything from healing to self-exploration. At Chiron Counseling, I follow a trauma-informed, affirming approach that is rooted in inclusivity and intersectionality.
In this blog post, we will dive into how individual counseling works and the benefits of this inclusive, intersectional approach.
The Importance of Inclusivity & Intersectionality in Therapy
Everyone experiences life in a unique way: we come from different backgrounds, we struggle with different challenges, and we express love differently. When you meet with a therapist, you bring to your session all these aspects of you. Therapy should be accessible and affirming of all identities, including LGBTQIA+, BIPOC, neurodivergent, and non-monogamous individuals. Inclusive therapy affirms your identity – it acknowledges all the parts of you and how they affect your lived experience.
How does your race influence your lived experience? How about your gender? Sexuality? Class? Ability? Since we all have different lived experiences, therapists should be aware of how all of these factors impact your identity. Culturally competent counseling involves providing intersectional mental health support to folx of all lived experiences, with consideration for how these factors like race, gender, sexuality, class, and ability are part of your identity and impact how you interact with the world around you and others.
Mental health cannot be separated from these factors. I believe that the therapist’s role is to hold space for these systemic challenges, cultural identities, and personal experiences without judgment.
Neurodivergence and Individual Therapy: A Different Approach
Some of us think, learn, and behave in unique ways that seem different from what’s called “the norm.” Neurological differences, however, are not a problem that needs to be “fixed.” Autism, ADHD, and dyslexia, for example, are not disorders, but rather part of the normal spectrum of human cognitive abilities.
The term “neurodivergence” acknowledges this natural variance in how our brains function and process information. Being neurodivergent means having a brain that works differently than that of a “neurotypical” person. People who are neurodivergent may also use the term “neurospicy,” a colloquial, empowering descriptor that sees these differences as adding more “spice” to an individual’s life.
Many traditional therapy models cater to neurotypical experiences. However, these models often overlook the needs and lived experiences of neurodivergent folx. People who are neurodivergent have different struggles, such as sensory sensitivities, executive functioning struggles, masking, and burnout.
But, neurodivergent folx also have unique strengths. It is important for people who are neurodivergent to find a therapist that understands and works with one’s unique brain wiring. Neurodivergent-affirming therapists in Oregon can provide ADHD and autism counseling. These tailored therapy sessions are adapted to these different communication styles, sensory needs, and executive function support.
Therapy Modalities Used in Individual Counseling
People seek out therapy for many different reasons. Perhaps, you want to work on interpersonal relationships, or even romantic or intimate relationships. Maybe you are questioning your sexuality or gender identity. You could be interested in learning how to strengthen your self-esteem and confidence to reach your full potential. Or, you may be looking to navigate current feelings of doubt, insecurity, frustration or fear to understand why you are feeling this way. Individual counseling centers on you, your unique experiences, needs, and goals.
Therapists have a variety of approaches – referred to as “therapy modalities” – that they use during sessions. These different approaches, such as narrative therapy, trauma-informed counseling, social justice therapy, and attachment-based therapy, can help you navigate your current situation--whether you’re seeking therapy for self-growth or healing, or working on your relationships with a significant other or family.
Here are some modalities therapists may use during individual counseling:
Narrative Therapy: Helps clients reframe their personal stories and find empowerment.
Sex Therapy: A safe space to explore sexuality, identity, and relationships without stigma.
Social Justice & Antiracism in Therapy: Recognizing the impact of systemic oppression and generational trauma.
Anti-Colonial & Holistic Support: Moving beyond Western therapy models to incorporate mindfulness, body-awareness, and cultural healing practices.
Systemic & Attachment-Based Therapy: Understanding how early relationships shape adult attachment styles and emotional well-being.
The modalities often depend on what you want to accomplish during therapy. Whatever brings you to therapy: curiosity, healing, identity exploration, or relationship growth — there’s a path forward that honors your lived experience.
These therapeutic approaches aren’t one-size-fits-all; they’re tools to support your journey in a way that feels grounded, affirming, and uniquely yours.
What to Expect in Individual Therapy Sessions
What happens in a therapy session? What is the therapy process?
Seeing a therapist for the first time may feel daunting. You may even feel nervous because you don’t know what to expect. But once you know, therapy becomes less of an unknown. Therapists want you to feel comfortable during the therapy process and we want to help you accomplish your goals.
The first therapy session allows your therapist to get to know you. It’s a chance to discuss your goals, concerns, and what you want from therapy. Folx seek therapy for different reasons, and the initial session is for letting your therapist know what’s going on in your world. They may ask you to fill out an intake form to better understand where you’re coming from. Therapists want to know how you’re feeling, what you envision achieving during therapy, and any hesitations or reservations you may have.
During therapy, the therapist’s role is to be an active listener, providing gentle guidance. Therapists don’t dictate solutions – we collaborate with you to help you work on your goals. Therapy is a customized experience based on your needs and evolving personal journey. You and your therapist will discuss and set your goals during the first session. But, these can evolve as you continue to meet.
You and your therapist can decide how often you’d like to meet. Ongoing therapy sessions offer a space for you to explore patterns, challenges, healing, and self-discovery. Sometimes, a therapist may begin a next session by checking in with you on what happened during the time between sessions. They may start by asking “What would you like to talk about today?” They may even ask if you want to revisit something you said last session. They may ask you to reflect. And between sessions, your therapist may suggest you practice something new you recently discussed, such as mindfulness or keeping a journal.
Your therapist is part of the journey. You should feel encouraged to ask questions and advocate for your needs as you continue to meet. Transparency is key for helping you to narrow in on patterns and heal or discover more about yourself. But equally as important is comfort: You should feel comfortable talking to your therapist. They are there to collaborate with you, without judgment.
The Benefits of Individual Counseling: Growth & Healing
While individuals seeking therapy for self-growth, emotional healing, or mental health therapy may have different goals, there are many benefits of individual counseling that all folx may experience, no matter their initial reason for starting therapy.
Some benefits of individual counseling include the following:
Mental clarity: Gaining insight into thought patterns, emotions, and behaviors.
Emotional healing: Processing past trauma, identity struggles, and difficult experiences.
Personal empowerment: Learning boundary-setting, communication skills, and coping strategies.
Navigating relationships: Improving friendships, family connections, and romantic partnerships.
Tools for lifelong well-being: Therapy is not just about addressing crises—it provides skills that last a lifetime.
Ongoing therapy can help you become aware of patterns and emotions you’ve overlooked, and provide clarity on why you may think or act a certain way. It can help you to navigate difficult experiences that still impact how you live your life years later and reach an understanding. You can challenge your own narrative to empower yourself in relationships with significant others, friends, family, or even colleagues. Therapy is not only helpful in the short term because it provides tools they can use for years to come.
Therapy offers a space for you to grow and heal. You have your own specific goals in mind when starting therapy, everyone who seeks individualized counseling tends to have the same result: feeling more empowered to live life to the fullest.
How to Get Started With Individual Counseling in Oregon & Washington
Finding a therapist near you is easy with the internet. And nowadays, therapists offer both in-person and telehealth sessions, meaning therapy is available online for accessibility.
To start your therapy journey, you can simply search “inclusive therapy Washington” or “telehealth therapy Oregon,” if you prefer virtual therapy sessions. Once you find a therapist who seems like the right fit for you, you should take the first step and book a free consultation. This is the chance for you to meet with a therapist to confirm whether they’re the right person for you.
There’s no pressure to commit. Therapy should feel safe, welcoming, and aligned with your values. If you don’t think the first therapist you meet is the right fit for you, don’t be afraid to let them know. And don’t let it stop you from setting up a consultation with another therapist. There are many therapists in Washington and Oregon, with varying experience and specialties.
We encourage you to contact Chiron Counseling to book a free consultation. Healing is possible, and support is available.
