Tanya Mills

Tanya Mills is a licensed clinical social worker (LCSW) based in Virginia who uses clear, practical approaches to help people when life feels hard. She focuses on relationships, parenting concerns, self-esteem, depression, and coping with big changes. Tanya centers the person’s own experience and encourages strengths-based problem solving.

She emphasizes simple, usable tools in sessions so people can try different ways of handling stress and conflict outside the office. Tanya works from approaches that include Cognitive Behavioral Therapy, Dialectical Behavior Therapy, and Mindfulness Therapy. Those methods are used to build better coping skills, steady emotions, and shift unhelpful thinking patterns.

Tanya describes the client as the expert in their story and treats sessions as a collaborative space. She offers practical guidance on communication and decision making, and she supports work on forgiveness, self-love, and social anxiety when those issues come up. Divorce and separation are a noted focus area within her work.

With three years of clinical experience, Tanya aims to make the therapy process approachable and straightforward. She encourages small steps and clear goals so progress is more visible between sessions. Her style is geared toward people seeking concrete help for everyday problems.

People who reach out are invited to talk through current struggles and try tools that fit their life. Tanya supports clients who want to build confidence, improve communication, and navigate life transitions with more skill and calm.

How Tanya’s approaches translate to online therapy

CBT, DBT, and Mindfulness Therapy are practical methods that work well in conversation and exercises. Cognitive Behavioral Therapy helps identify and change unhelpful thoughts and behaviors, and is useful for depression, anxiety, and relationship patterns. Dialectical Behavior Therapy focuses on emotion regulation, distress tolerance, and interpersonal effectiveness to steady intense feelings and improve communication. Mindfulness Therapy teaches present-moment awareness and gentle acceptance to reduce reactivity and support self-compassion.

Choosing the right approach is part of the work together. The therapist will review goals and preferences with each person and suggest which techniques to try first. Clients and the therapist decide collaboratively and adjust methods as needs evolve.

Confirm current session options before booking to learn how sessions will be scheduled. Online therapy can make it easier to fit sessions into a busy day, cut travel time, and offer flexible check-ins when a shorter conversation is helpful. It also allows practicing skills in real-life routines and bringing those experiences back to session for review and refinement.