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- CBT
- DBT
- Mindfulness
About Tanya
LCSW in Virginia with 3 years of clinical experience, Tanya Mills helps people managing relationship and parenting concerns, low self-esteem, depression, and life transitions. She uses Cognitive Behavioral Therapy, Dialectical Behavior Therapy, and Mindfulness Therapy to guide sessions and address practical issues like communication and confidence.
Tanya views each person as the expert on their own story. She focuses on identifying strengths and practical steps a person can take. Sessions typically involve clear skills, small behavior changes, and mindful attention to thoughts and feelings.
When relationship or parenting problems come up, she works with individuals to improve communication and set manageable goals. For people coping with separation or divorce, the work centers on practical coping strategies and rebuilding routines that support daily functioning.
For low self-esteem and social anxiety, Tanya uses CBT tools to challenge unhelpful thoughts and DBT skills to manage distress in the moment. Mindfulness practices are used to increase present-moment awareness and reduce reactivity.
Her approach is direct and practical. She helps people break problems into small steps and practices that can fit into everyday life. To begin, clients follow the platform steps to match and schedule an initial session.
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How CBT, DBT, and Mindfulness work in remote sessions
CBT focuses on identifying and changing unhelpful thoughts and behaviors. In sessions this looks like setting concrete goals, practicing new skills between meetings, and tracking small behavior changes to see what helps. It is often used for low mood, anxiety, and self-esteem work.DBT provides practical tools for managing intense emotions and reducing reactive behavior. Remote sessions can teach grounding exercises, distress-tolerance tactics, and emotion-regulation skills to use when upset. These skills aim to help someone stay steady through high-stress moments.
Mindfulness Therapy teaches brief attention and breathing practices to notice thoughts and feelings without getting carried away by them. In practice, sessions introduce short exercises that can be repeated daily to reduce reactivity and improve focus.
Choosing an approach is collaborative. The therapist will review needs, goals, and preferences and recommend which methods to try first. Clients can adjust the plan as they learn what works best during early sessions.
Session formats are not specified in the biography, so confirm current options before booking. Online work can make it simpler to fit sessions into a busy week, allow shorter check-ins when needed, and let people use exercises at home or between activities. Licensed professionals can adapt exercises to the realities of each person’s schedule.
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Areas of expertise
Primary focus
Additional focus areas
Therapeutic approaches
Experience
3+ years
Listed in
Virginia
Languages
English
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Frequently asked questions
What concerns does she address?
She works with relationship difficulties, parenting stress, self-esteem challenges, depression, and coping with life changes. Additional areas include communication problems, divorce and separation, forgiveness, self-love, social anxiety and women's issues.
What therapeutic approaches are used?
The approach uses Cognitive Behavioral Therapy, Dialectical Behavior Therapy, and Mindfulness Therapy. Sessions emphasize practical skills, thought work, and distress-management techniques.
How much clinical experience does she have?
Tanya has three years of clinical experience as an LCSW. That experience has focused on relationship, parenting, mood, and coping concerns.
Where is she licensed and practicing?
She is a Licensed Clinical Social Worker (LCSW) in Virginia. Sessions are listed under that regional practice location.
Which languages are supported?
Sessions are offered in English. International clients are not currently accepted.
What session formats are available?
The biography does not specify session formats. Confirm current session options before booking so you know whether remote or in-person sessions are offered.
How is cost handled?
Cost varies with location and sessions use a subscription that can be canceled at any time. Check the platform listing for precise pricing details.
How do I begin a first session?
Use the See online therapy options button, complete the short matching questionnaire, and schedule a first session through the platform steps.
Online talk therapy is not emergency care. If you are in danger, use the urgent help numbers.