Therapy for Young Adults (20 somethings)
Virtual support for young adults across New York State navigating anxiety, life transitions, and big emotions in their 20s.
You deserve a steady, non-judgmental, and supportive place to sort through everything you’re carrying without the pressure to have it all together or figured out.
Let’s be real... no one prepares you for your 20s.
There’s no handbook for balancing school, work, friendships, relationships, family expectations, finances, and your own mental health, all while trying to figure out who you are and what you want. Everyone talks about how exciting your 20s are supposed to be, but no one really talks about how overwhelming, confusing, and emotionally draining they can feel.
You might be anxious, burnt out, overthinking every decision or feeling stuck between wanting independence and wanting someone to help you sort through it all. Maybe you're comparing yourself to others, questioning your next steps, or carrying pressure that no one else seems to see.
None of this means you're failing. It means you're human, and you're navigating a decade filled with transitions, identity shifts, and big emotions that deserve space and support.
A Space Made For Your 20s:
Your 20s come with a different kind of pressure, navigating independence, expectations, identity, relationships, transitions, and the weight of trying to “figure it all out.” Therapy gives you a steady place to slow down, be honest, and sort through everything you’re carrying with support that actually makes sense for where you are in your life.
In our work together, this often includes:
Exploring anxiety, overthinking, and the pressure to be “on” all the time
Understanding the patterns behind perfectionism, burnout or people-pleasing
Making sense of life transitions (school, work, relationships, big decisions)
Building confidence, boundaries, and communication skills
Learning tools that help you feel more grounded, capable, and clear
Here’s how we can work together:
I help young adults work through anxiety, perfectionism, relationship stress, overthinking, burnout, and the pressure to make “the right” decisions in their 20s. Therapy becomes a place to sort through what’s been feeling heavy, understand the patterns behind your stress, and build practical tools that help you feel more grounded, confident, and in control of your life.
Anxiety & Overthinking
Anxiety in your 20s can show up in a lot of different ways, constant overthinking, second guessing yourself, worrying about the future or feeling like you’re always “on.” Even when things look fine on the outside, the pressure you feel internally can be overwhelming and exhausting. For many young adults, this also shows up as perfectionism or the pressure to get everything “just right,” even when it comes at the expense of your wellbeing. Therapy can help you understand what’s driving your anxiety, calm your mind, and feel more in control of your thoughts and emotions.
Support for young adults who struggle with:
Worrying about the future or “what if” thinking
Feeling on edge, overwhelmed or easily stressed
Overthinking decisions or replaying everything in your head
Difficulty slowing down or relaxing
Physical symptoms (stomachaches, headaches, tension)
Feeling stuck or frozen by anxiety
Trouble balancing school, work or daily routines
Life Transitions
Your 20s are full of changes, it can often feel like change is the only constant. Changes like moving, starting or leaving school, shifting friendships, new relationships, career decisions, financial stress, and figuring out what you want your life to look like are common and often overwhelming. Even when the change is positive, it can still feel disorienting or lonely. Therapy gives you space to process these shifts, understand what they bring up for you, and build the confidence to move forward in a way that actually feels aligned with who you are.
Support for young adults navigating:
College transitions, grad school decisions or managing academic stress
Starting a career, career changes, or uncertainty about next steps
Moving, living independently or adjusting to new environments
Changes in friendships or social circles
Relationship beginnings, endings or ambiguity
Family dynamics shifting as you become more independent
Feeling “behind” or unsure of your direction
Burnout or major life stressors
Identity & Relationships
In this era of your life you are probably trying to figure out who you are, what you value, and how you want to show up in your relationships. It’s normal to question yourself, outgrow certain people, feel confused about what you want or notice old patterns showing up in new situations. Whether you’re navigating friendships, dating, family dynamics or your sense of self, therapy gives you a space to explore these parts of your life with honesty, clarity, and support.
Support for young adults navigating:
Confusion about identity, values, or sense of self
Relationship stress, conflict, or uncertainty
Difficulty setting boundaries or speaking up
People-pleasing or fear of disappointing others
Changes in friendships or feeling disconnected
Comparing self to peers
Attachment patterns showing up in dating or relationships
Family conflict or shifting roles within your family
Feeling unsure about who you are or what you want
You’re not behind in life, you’re building a life that makes sense for you.
What Young Adults Learn:
Therapy isn’t about fixing you, it’s about helping you understand yourself, untangle what’s been feeling heavy, and build tools that make your life feel more manageable, meaningful, and aligned with who you are. Through our work together, you’ll learn how to:
Manage anxiety and overthinking
Understand and express your emotions more clearly (big feelers are welcome)
Build confidence and self-trust
Navigate transitions and big decisions
Set boundaries that support your wellbeing
Strengthen communication in relationships
Reduce burnout and create healthier routines
Notice and shift unhelpful patterns
Feel more grounded, intentional, and connected to yourself
These are lifelong skills you’ll use far beyond your 20s, skills that help you show up fully in your relationships, your work, your goals, and your sense of self.
What to Expect in the First Session:
The first session is calm, conversational, and focused on getting to know you, who you are, what’s been going on, and what you’re hoping to feel or understand better. There’s no pressure to share everything at once or come in with the perfect explanation. We go at your pace. You’re also free to ask me any questions. My goal is to create a space that puts you at ease and allows for organic communication and flow. The first session usually includes:
Talking through what brought you to therapy
Exploring what’s been feeling heavy, confusing, or overwhelming
Getting to know your strengths and the ways you cope
Clarifying what you want support with
Creating a plan that feels manageable and helpful - tailored to you
My priority is helping you feel comfortable, supported, and clear about what therapy can look like moving forward. You don’t have to have the right words, just show up as you are.
Commonly Asked Questions
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Your 20s are full of transitions, pressure, and big decisions, and it’s normal to feel overwhelmed, stuck, or unsure. Therapy helps you understand what’s going on underneath your stress or anxiety, develop healthier coping skills, and build confidence in your decisions, boundaries, and relationships. You don’t need a crisis to benefit, support is valuable at any stage.
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That’s completely okay. A lot of people feel unsure about opening up or worried they won’t know what to say. There’s no “right” way to start. We go at your pace, and you never have to share anything before you feel ready. I will say that my clients and former clients often say that I put them at ease pretty quickly, so hopefully your nerves around me and therapy dissipate. If they don’t, that’s totally okay too. We go at your pace.
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Virtual therapy is flexible, private, and accessible, especially if you’re juggling school, work, commuting or living in a small space. In my experience, most young adults prefer virtual sessions because it allows them to show up from wherever they feel most comfortable. As long as you have a quiet, private space and a stable internet connection, you’re good to go.
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There’s no set timeline. Some young adults come to therapy for a few months to work on a specific concern, while others benefit from longer-term support as they navigate different transitions and stages of life. We’ll talk about your goals together and check in along the way so therapy always feels useful and aligned with what you need.
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That happens more often than people think. Every therapist works differently, and your needs may have changed since your last experience. It often takes a few therapists before you find one that fits for you, and that’s okay!
We’ll talk about what didn’t work for you so therapy can feel more useful, collaborative, and tailored this time around.
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Absolutely. While this page focuses on support for people in their 20s, I work with many clients in their early 30s who are navigating similar transitions, pressures and life changes. Often my 20 something clients turn into my 30 something clients. I specialize in transitional time periods, so if this is one for you, I’m here to support. If the themes on this page resonate with you, you’re in the right place.
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I am an out-of-network provider, which means I do not bill insurance directly. You may be able to use out-of-network benefits for partial reimbursement. I’m happy to provide a monthly invoice (a “superbill”) to submit to your insurance plan. HSA and FSA funds can also be used for sessions.
My current rate for individual therapy is $185 per session. I’m always happy to talk through insurance questions and help you understand how reimbursement works.
For therapy clients out-of-network, please make note of the No Surprises Act. Should we begin working together, I will provide you with detailed information, as well as, a Good Faith Estimate prior to intake.