There’s something powerful about setting aside space just for you—space where your emotions are valid, your thoughts are heard, and your healing isn’t rushed. That’s what individual counseling offers: a place to come home to yourself.
I’m Sara Sanford, LCSW, and I provide trauma-informed, personalized therapy for adults, teens, and individuals who are ready to explore mental wellness at a deeper level. Whether you’re struggling with anxiety, burnout, low self-worth, grief, or a general feeling of being stuck, I want you to know: your story matters, and healing is possible.
What Is Individual Counseling?
Individual counseling (also known as one-on-one therapy) is a collaborative process between you and a licensed therapist. It’s not just about problem-solving—it’s about building awareness, strengthening resilience, and reconnecting with your authentic self.
In our sessions together, we might:
- Explore patterns that no longer serve you
- Process past experiences or trauma with care and compassion
- Develop coping tools that support your mind and body
- Navigate life transitions, relationships, or inner conflict
- Rediscover your sense of voice, boundaries, and purpose
Your therapy will be shaped by you—your goals, your pace, your story.
Why People Seek Individual Therapy
Everyone’s reason for seeking therapy is unique, but some of the most common include:
- Anxiety or stress that feels unmanageable
- Depression or numbness, even when “things are fine” on the outside
- Trauma history, including childhood wounds or relational harm
- Low self-esteem or chronic self-criticism
- Life transitions, identity questions, or burnout
- A desire to understand yourself more deeply
You don’t need a crisis to begin therapy. You only need a willingness to show up—with curiosity, honesty, and care.
What Does Mental Wellness Mean?
Mental wellness isn’t just the absence of anxiety or depression. It’s about creating internal alignment—where you can meet your emotions without shame, respond to life with intention, and feel like your needs, boundaries, and values matter.
When we tend to your mental wellness, we’re looking at the whole picture:
- Your thought patterns and beliefs
- Your nervous system and emotional responses
- Your relationships, boundaries, and identity
- Your connection to meaning, creativity, and hope
And this isn’t something you have to figure out alone.
My Approach to Individual Counseling
I bring a compassionate, collaborative, and trauma-informed lens to our work together. My style is warm, grounded, and deeply attuned to you—not just your symptoms.
I often integrate:
- Mindfulness-Based Practices to help you regulate and ground
- Cognitive Behavioral Therapy (CBT) to shift unhelpful thought loops
- Attachment and Inner Child Work to heal relational patterns
- Somatic Therapy to process emotions stored in the body
- Narrative and Parts Work to give voice to all aspects of yourself
Most importantly, our sessions move at your pace. We’ll check in regularly to make sure the work feels supportive, not overwhelming.
Individual Counseling Topics I Commonly Support
Everyone’s journey is different, but here are some of the most common themes that come up in my sessions:
1. Anxiety and Overthinking
If your mind feels like it’s always “on,” if you second-guess every decision, or if you can’t seem to relax—even when you’re exhausted—you’re not alone. Together, we can quiet that mental noise and help you feel grounded again.
See more on Anxiety Therapy in San Francisco.
2. Self-Esteem and Inner Critic Work
Many clients carry an invisible voice that says: “I’m not enough.” In therapy, we get curious about where that voice came from—and learn how to cultivate self-compassion, boundaries, and confidence from within.
Read: Self-Esteem Counseling
3. Healing from Trauma
Whether it’s a single painful event or years of complex trauma, the effects can linger in your body, relationships, and sense of self. I use trauma-sensitive approaches to help you gently process and reclaim your life.
More on this in PTSD & Trauma Therapy
4. Depression and Emotional Numbness
Sometimes it’s not sadness—it’s just… emptiness. A fog. Therapy can help you reconnect to feeling again. Together, we’ll explore your story, unearth what’s been buried, and rebuild hope from the inside out.
Explore: Depression Therapy Services
5. Life Transitions, Burnout, and Identity Work
Maybe you’re questioning your career, relationships, or your place in the world. Maybe you’re simply exhausted. In therapy, you can pause, reflect, and realign—without judgment.
What Sessions Look Like
Each session is tailored to you, but generally, here’s how we’ll work together:
- Start where you are. We check in—emotionally, physically, mentally. You don’t need a plan or agenda.
- Explore what matters. We follow your thoughts, sensations, or memories with curiosity—not pressure. It’s a conversation, not a script.
- Practice tools. You’ll learn grounding, reflection, and coping tools you can use between sessions.
- Integrate. We reflect on how insights from therapy connect to your life outside the room—relationships, work, purpose, and more.
We work collaboratively, adjusting based on what’s working for you. I welcome your feedback every step of the way.
Common Questions About Individual Counseling
How often should I come to therapy?
Most clients start with weekly sessions. Some shift to biweekly as things stabilize. We’ll collaborate based on your needs, goals, and pace.
How long does therapy take?
There’s no one-size-fits-all answer. Some clients work through a specific issue in a few months. Others stay for deeper work over a year or more. You’re in the driver’s seat.
Is virtual therapy available?
Yes. I offer secure online sessions for California residents. Learn more at Online Counseling Services
Do I have to talk about trauma or painful memories right away?
Absolutely not. We build safety first. You’re never expected to share anything before you feel ready.
How to Know If You’re Ready for Therapy
Therapy might be right for you if:
- You’re emotionally exhausted, even if life “looks fine”
- You keep repeating patterns you want to break
- You’re tired of managing everything alone
- You want to feel more present, alive, and self-connected
- You’re curious—about your emotions, your past, or your potential
Starting therapy is a brave step. It’s also a compassionate one.
Ready to Begin?
If you’re thinking about therapy, you’re already honoring your mental wellness. That matters.
Here’s how to take the next step:
👉 Visit the Services page to explore the full scope of what I offer
👉 Read blog posts like What Mental Health Therapy Is—and Why It’s Okay to Need It for more context
👉 Schedule a free consultation here—let’s talk about what support could look like for you
You don’t have to wait until things “get worse.” You’re allowed to ask for support today.
Final Words from Me to You
If therapy has been on your mind, I hope this has helped you feel seen. Life can feel heavy sometimes, but it doesn’t have to be navigated alone. Through individual counseling, I offer a space for you to feel grounded, clear, and empowered again.
Whether you’re healing from trauma, rediscovering your identity, or simply learning how to take better care of yourself—you deserve support that meets you where you are.
I’d be honored to walk alongside you.With care,
Sara