Therapy for Young Adults: What to Expect and How to Get Started

If you’ve been Googling “Should I go to therapy?” or staring at your college counseling center’s website for the fifth time this week, let’s start here: you’re not broken, dramatic, or “too much” for even considering it. You’re human, and you’re doing something brave by asking the question at all.

Whether you’re dealing with anxiety, burnout, relationship stress, or just trying to figure out who you are and what you want, therapy for young adults can be a powerful tool to help you make sense of it all.

But let’s be real: starting therapy can feel kind of like walking into a class you didn’t sign up for, where everyone else seems to know the syllabus but you. So here’s what you actually need to know.

What Happens in Therapy, Really?

Therapy isn’t lying on a couch while someone silently scribbles on a notepad (unless you want it to be). It’s more like having a conversation with someone who’s trained to help you understand what’s going on beneath the surface; someone who listens without judgment, helps you connect the dots, and offers tools to manage whatever’s weighing you down.

During your first few sessions, expect your therapist to ask questions to get to know you: what’s been bothering you, what you’re hoping to change, and what your life looks like right now. You don’t need to have it all figured out. “I don’t know” is a perfectly valid answer.

And no, you don’t need a diagnosis or a dramatic backstory to qualify for therapy. Feeling overwhelmed, stuck, or unsure of yourself is reason enough.

Common Struggles for College Students (You’re Not Alone)

If you’re a college student or recent grad, therapy can help with:

• Anxiety and Overthinking: Racing thoughts, test panic, or the constant pressure to do more and be more.
• Burnout: When you’re exhausted but can’t slow down without feeling guilty.
• Perfectionism: That voice in your head that says anything less than 100% means failure.
• Identity Questions: Figuring out who you are, what you believe, and how you want to show up in the world.
• Loneliness or Social Stress: Missing home, navigating friendships, or feeling like everyone else has it together.

Therapy offers a place to unpack these feelings without having to apologize for them.

How to Find a Young Adult Therapist That Feels Right

Therapists aren’t one-size-fits-all and finding the right one is a little like dating. You want someone who makes you feel safe, seen, and understood.

At Mindful Soul, we know that starting therapy as a young adult can feel intimidating, so we do everything we can to make the process feel safe, clear, and centered around you.

Start by exploring the bios on our website. Each of our therapists brings something different to the table: different specialties, backgrounds, and styles. Most importantly, every one of our therapists has a shared commitment to creating a space where you can be your most authentic self. Take note of whose approach resonates with you. Do they work with young adults? Do they talk about things you’re curious or concerned about, like anxiety, burnout, or identity development?

After that, the first session (what we call an intake) is a chance to test the waters. There’s no pressure to dive in all at once. Just see how it feels to talk with this person. Do you feel heard? Do you feel respected? Can you imagine slowly opening up over time?

And here’s the most important part: if it doesn’t feel like a fit, that’s okay. Therapy is a relationship, and like any relationship, it’s perfectly valid to explore until you find the right connection. Our team is here to help you with that process, from your very first outreach to finding the right therapist match within our practice.

You’re not starting this journey alone. We’re already here, ready to walk alongside you.

Which Therapy Approaches Work Well?

Two evidence-based approaches that work really well for college-aged clients are CBT and DBT.

Cognitive Behavioral Therapy (CBT)

CBT helps you notice the thoughts that drive your emotions and behaviors—and then challenge the ones that aren’t serving you. For example, if your brain says, “I’m going to bomb this exam and ruin my future,” CBT teaches you to pause, reframe, and respond differently. Think of it like updating your internal dialogue so it’s more accurate, kind, and helpful.

Dialectical Behavior Therapy (DBT)

If your emotions feel intense or hard to control, DBT can help. It’s especially useful for folks who struggle with black-and-white thinking, conflict in relationships, or emotional shutdowns. DBT teaches skills like mindfulness, emotional regulation, and how to navigate tough conversations; tools that most of us wish we learned in high school.

Many therapists blend these approaches based on what works best for you. If you’re working through trauma, other therapies such as EMDR (Eye Movement Desensitization and Reprocessing), can take your healing even further. You can read more about EMDR here.

What About Cost? Is Therapy Even Affordable?

We get it! Therapy can feel like one more thing to budget for, especially when you’re balancing tuition, rent, groceries, and maybe even your first “real job.” But getting support shouldn’t feel out of reach.

At Mindful Soul, we believe that emotional wellbeing is just as important as physical health; it should be accessible, not just aspirational.

If you’re a student living in New Jersey, you can meet with a therapist through our secure telehealth platform, making it easier to fit therapy into your busy schedule (even between classes or from your dorm). And if you’re local to South Jersey, we also offer in-person sessions in our calming, judgment-free offices.

We also understand that not everyone is in the same financial place. That’s why we offer lower-fee therapy with our advanced-level interns, who are closely supervised by experienced clinicians on our team. It’s a great way to begin your healing journey with professional support, even on a student budget.

And sometimes, college counseling centers are full, or they only offer short-term services. That’s where we come in. Mindful Soul can be your next step when you’re looking for care that’s steady, personalized, and trauma-informed.

If you’re not sure what’s possible, just reach out. We’ll walk you through your options, answer your questions, and help you find a path that works for you, not against you.

Therapy for Young Adults Is a Tool, Not a Life Sentence

Therapy isn’t forever (unless you want it to be). Sometimes, just a few months can be all it takes to create real change. Sometimes it’s a longer journey with a few pauses along the way.

What matters most is that young adult therapy gives you space to grow, not into some perfect version of yourself, but into someone who feels more at home in their own skin.

Final Thoughts from a Medford Therapist: You Deserve Support

There’s a myth that you have to hit rock bottom before asking for help. But here’s the truth: therapy is for anyone who wants to feel better, understand themselves more deeply, or stop carrying the weight of everything alone.

Starting therapy might feel scary, but so did moving into a dorm, taking your first finals, or figuring out how to do taxes. You survived all that. And you’ll figure this out too.

Take the first step. Your future self—the one who feels more grounded, more understood, and more resilient—will thank you.

1. Contact Mindful Soul Center for Wellbeing today to learn more about therapy for young adults, and we will navigate uncertainty together.
2. Explore our blogs for more insights into young adult therapy.
3. Get paired with a Medford therapist who makes you feel seen, heard, and valued.

Additional Services We Offer in Medford, New Jersey

At Mindful Soul Center for Wellbeing, we understand that your healing journey is deeply personal—and our therapists are here to support you with care, empathy, and evidence-based approaches. In addition to EMDR therapy and young adult therapy in New Jersey, we offer a wide range of services to meet you wherever you are in your process.

If you’re struggling with daily overwhelm or overthinking, our therapy for anxiety and stress can help you move through pain and into lasting healing. We also specialize in couples therapy, with a focus on rebuilding trust, improving communication, and creating deeper emotional connection.

For those navigating identity and relationships, our team provides affirming LGBTQ+ therapy in a safe, inclusive space—free from judgment. We also offer postpartum therapy and perinatal mental health support, designed to gently guide new and expecting parents through the transitions of pregnancy, postpartum, and parenting.

Whether you’re exploring your cultural identity, coping with divorce or separation, or working through the lasting effects of childhood trauma, we’re here to help you feel seen, understood, and supported.

About the Author

Michelle Richardson, LCSW, is the Founder and CEO of Mindful Soul Center for Wellbeing in Haddon Heights and Medford, NJ. An EMDR Certified and IFS Certified Therapist, Michelle is also an EMDRIA Approved Consultant and an IFS-Informed EMDR Trainer and Consultant. In addition to leading her group practice, she co-founded the Syzygy Institute, where she trains and mentors fellow therapists in the integration of EMDR and IFS.

With nearly two decades of experience, Michelle is deeply passionate about creating spaces for healing, self-discovery, and empowerment. Whether in her role as a clinician, teacher, or guide, she believes in the transformative power of connection. Michelle has carefully built a team of compassionate, skilled therapists at Mindful Soul so that every client has the opportunity to feel seen, supported, and understood.