Karen Pelligra , LMHC

Karen Pelligra is a licensed mental health counselor based in New York. She brings 22 years of practice in community clinics, inpatient psychiatric settings, and home-based family services. She aims to create a steady, supportive space where people can talk through stress, anxiety, depression, grief, and major life changes.

Her approach centers on collaboration. She listens first and helps set goals together. Sessions focus on practical skills and clearer thinking so daily life feels more manageable. Karen uses techniques drawn from client-centered therapy, cognitive behavioral therapy, dialectical behavior therapy, mindfulness, and motivational interviewing.

Over two decades she has worked with people facing relationship strain, parenting challenges, addictions, trauma and abuse, and mood disorders. She also supports those coping with chronic illness, adoption and foster care issues, and first responder stress. Her work includes help for eating concerns, postpartum depression, panic attacks, and feelings of isolation.

In sessions she emphasizes empathy, skill-building, and steady progress. Conversations often include identifying patterns, practicing new coping steps, and using mindfulness to handle strong emotions. She helps people repair communication problems, navigate divorce or separation, and manage guilt and shame.

Karen offers video calls, phone sessions, live chat, and text-based messaging. Sessions operate through a subscription model that can be canceled at any time. Conversations are carried out in English and are scheduled to fit each person’s needs.

Approaches you can use in online sessions

Client-centered therapy begins by focusing on the person’s experience and priorities. The therapist listens closely, reflects what is said, and helps the person choose goals they care about; this works well for people dealing with grief, life changes, or low self-esteem.

Cognitive behavioral therapy (CBT) helps identify unhelpful thoughts and change them through practical exercises. It is often used for anxiety, depression, panic attacks, and mood disorders and gives concrete tools to test and alter thinking patterns.

Dialectical behavior therapy (DBT) teaches emotion regulation, distress tolerance, and better interpersonal skills. These techniques can help when emotions feel intense, when relationships are strained, or when someone struggles with impulsive behavior.

Finding the right approach is part of the work. The therapist will collaborate with each person to figure out which methods fit their goals and preferences. That means trying things, checking what helps, and adjusting plans together.

Online formats include video calls, phone sessions, live chat, and text-based messaging. Video sessions let people work face-to-face when schedules allow. Phone sessions use less bandwidth and can fit into a short break. Live chat or messaging can be useful for quick check-ins or ongoing skill coaching between longer sessions.