Tanya Mills , LCSW

Tanya Mills is a licensed clinical social worker who uses practical, goal-focused methods to support people facing relationship strain, parenting challenges, low self-esteem, depression, and major life changes. She works in Virginia and brings three years of clinical experience to her practice. Tanya aims to help people notice strengths they can use to move forward.

She centers sessions on collaboration and clear steps. Tanya listens first to understand each person's story. Then she suggests tools people can try between sessions, such as simple behavior changes and mindfulness exercises.

Tanya draws on Cognitive Behavioral Therapy to help people spot unhelpful thoughts and test new behaviors. She also uses Dialectical Behavior Therapy skills for emotion regulation and distress tolerance. Mindfulness practices are woven in to improve awareness and reduce reactivity.

People come to Tanya for help with communication problems, divorce and separation, forgiveness work, building self-love, and social anxiety. She focuses on concrete strategies that make daily life easier, like small routine changes and communication skills to try with others.

Sessions aim to be practical and respectful. Tanya encourages small experiments that build confidence over time. She helps clients set realistic goals, track progress, and adjust plans when needed.

Online skills-based therapy using CBT, DBT, and mindfulness

Tanya often uses Cognitive Behavioral Therapy to help people identify unhelpful thoughts and try different behaviors that lead to better results. CBT is practical and focuses on small experiments to test new ways of thinking and acting.

She also incorporates Dialectical Behavior Therapy skills for managing intense emotions and improving coping. DBT skills teach steadying techniques like distress tolerance and emotion regulation that can be practiced in daily life.

Finding the right approach is part of the work. Tanya collaborates with each person to choose methods that match their goals and preferences. She adapts tools over time based on what helps most and what fits someone's routine.

Online sessions are offered by video call, phone, live chat, or text-based messaging to make scheduling easier. Video is useful for longer sessions and guided exercises, phone works when bandwidth is limited, live chat and text are helpful for quick check-ins or when someone prefers writing. These options aim to make therapy more flexible so people can fit sessions into busy days.