Tanya Mills, LCSW

Tanya Mills is a licensed clinical social worker who focuses on relationship and parenting concerns. She is based in Virginia and works with people facing low self-esteem, depression, and the stress of life changes. Tanya emphasizes practical steps and honest conversation so clients can make steady progress.

Tanya believes the person in therapy knows their own story best. She looks for the strengths people already have and builds on those. Sessions are collaborative and focus on small, manageable changes rather than big, sudden overhauls.

Her approach draws from Cognitive Behavioral Therapy, Dialectical Behavior Therapy, and Mindfulness Therapy. That mix helps with mood, anxiety, and the everyday patterns that affect relationships and parenting. Tanya uses these tools to teach skills like noticing unhelpful thoughts, managing intense emotions, and staying present in difficult moments.

She also works with communication problems, divorce and separation, forgiveness, and building self-love. Tanya aims to create space for clients to practice new ways of relating to themselves and others. She guides people through concrete strategies and short-term goals.

With three years of experience as an LCSW in Virginia, Tanya focuses on clear, direct support. She encourages anyone feeling stuck to consider a first step and see how small changes add up over time.

How CBT, DBT, and Mindfulness work online

Many of Tanya's approaches translate well to remote work. Cognitive Behavioral Therapy focuses on identifying and changing thought patterns that affect mood and behavior, and it often uses short exercises and homework to practice new skills. Dialectical Behavior Therapy teaches emotion regulation and distress tolerance skills so people can manage intense feelings and improve relationships. Mindfulness Therapy involves simple attention practices that help reduce reactivity and increase awareness of the present moment.

Choosing the right mix of techniques is collaborative. Tanya will talk with each person about goals and preferences, then try approaches that match those needs. She checks in and adjusts methods over time, so the plan fits how someone is actually doing rather than following a fixed sequence.

Confirm the available session options before booking, since session formats are not specified here. Online sessions can make it easier to fit therapy into a busy schedule, reduce travel time, and allow shorter check-ins when needed. They also let people practice skills in real-life settings and bring specific relationship moments into sessions for discussion. Ask about session logistics when you schedule to find a setup that works for you.