Therapy for Balanced Emotions & Better Relationships

Does any of this sound familiar?

  • You tend to feel things more intensely or more deeply than others, like the volume is turned up on your feelings. Your emotions may also feel unpredictable or uncontrollable sometimes and you might find yourself asking “Why am I feeling this way?”  or “Why am I so bothered by this?” This can be exhausting and leave you confused, frustrated and drained. Sometimes just getting through the day can be hard.

    My goal is to help you feel understood, validated and more in control of your emotions. You’ll never hear me say you’re “too much” or “too sensitive” and I definitely won’t judge what you’re thinking or feeling. In our sessions we’ll take all the time you need to talk through what you’re experiencing so you can feel truly heard.  We’ll work together to get to the root cause of where your painful emotions stem from. I’ll also help you implement practical tools and techniques that actually work to ease anxiety, sadness, anger, jealousy and stress.

    My goal is to help you feel painful emotions less often and know just how to respond when they do come up, so that they pass more quickly and hurt less.  We’ll work together to help you feel more balanced and make your life easier.

    Here’s how we’ll work together to help you feel more emotionally balanced and in control:

    • Dialectical Behavior Therapy (DBT) skills to stabilize emotions and give you tools for when heavy feelings hit

    • Mind-body regulation techniques to calm your nervous system

    • Schema therapy exercises to get to root causes of intense emotions by diving into your mindsets, beliefs, and thought patterns that may be driving strong emotional reactions and keeping you stuck in unhelpful patterns

    • Self-Compassion and Acceptance Practices

    • Mindfulness Skills to build present-moment awareness

    • Clarifying your Core Values and living a life that aligns with them

  • Relationships can feel confusing, exhausting, or even unsafe when you’re constantly second-guessing yourself. You might worry that you’re too much, or not enough, overthink interactions, and replay conversations long after they’re over. You may also fear rejection, judgment or worry about being abandoned by those you love. Living with these thoughts and feelings can leave you feeling unseen, anxious, and disconnected.

    In therapy, we’ll explore how your past experiences and “attachment style” may shape the way you relate to others. You’ll learn tools to communicate clearly and set boundaries that feel right (without second-guessing). You’ll be able to create relationships where you feel truly understood, valued, and secure.

    As a result of our work together, you’ll feel more confident and grounded in your relationships. You’ll worry less, trust your judgment more, and connect with others in ways that make you feel seen, valued, and secure.

    Here’s what we’ll work on:

    • Feeling comfortable being your authentic self around others

    • Worrying less about relationships

    • Developing a secure attachment style

    • Avoiding the urge to hide, shrink or “mask” your true self

    • Reducing unhelpful conflicts

    • Communicating in ways others understand and respond well to

    • Feeling more confident asking for what you want

    • Determining what boundaries are right for you and setting them without guilt or second guessing

    • Trusting yourself and your judgment about others

    • Understanding red flags and green flags in relationships

    • Breaking free from codependency & jealousy

    • Building relationships that make you feel supported, respected and valued

  • Many people struggle with an inner voice that says they’re not enough; not smart enough, attractive enough, successful enough, or lovable enough. These beliefs often stem from early experiences like trauma, neglect, criticism, or emotional invalidation, but can also form for a variety of other reasons. Over time, these thoughts and beliefs can leave you feeling unworthy and unsure of yourself. They can affect your behavior and choices and keep you stuck and held back from the life you truly want.

    In therapy, we’ll uncover where those negative beliefs came from and begin to shift how you relate to yourself. You’ll learn to quiet your inner critic, develop more self-compassion, and build a deeper sense of self-worth, so you can move through life with more confidence, clarity, and ease.

    Together, we’ll work towards:

    • Healing from past relational trauma and attachment trauma (for example having a difficult relationship with a parent or former partner)

    • Recognizing and embracing your strengths

    • Letting go of harsh self-judgments and untrue negative beliefs about yourself

    • Being proud of who you are and showing up authentically rather than hiding parts of yourself, censoring yourself or “masking”

    • Recognizing that your experience is valid, even if others haven’t made you feel that way

  • Stress and anxiety can have your mind constantly racing, your body feeling tense, and everything feeling like just too much. It can be hard to focus, rest, or feel in control. Anxiety can leave you second-guessing yourself, overthinking every decision, and feeling disconnected from yourself and others.

    In therapy, we’ll slow things down and help you find relief and a sense of safety in your mind and body. Everyone’s experience of anxiety is different- and we’ll take the time to address and uncover the root cause of your anxiety so we can reduce how often you feel it. You’ll also learn practical ways to manage anxious thoughts when they do arise, soothe your nervous system, and feel more steady, both emotionally and physically.

    In our work together, I’ll help you:

    • Use quick, practical mindfulness tools in daily life

    • Feel more grounded and present, even during chaotic situations

    • Understand and address the route causes of your anxiety

    • Respond to stress in ways that support your well-being

    • Let go of anxious thought loops and self-critical patterns

    • Calm your body and mind with sensory grounding techniques

My Therapeutic Modalities

  • Dialectical Behavior Therapy (DBT)

    DBT focuses on four key areas; balancing emotions overall so that painful emotions occur less frequently, finding healthy ways to cope with intense painful emotions when they do arise, living in the present and improving relationships. I use this approach to teach practical tools you can start using right away to feel more in control and emotionally balanced.

  • Person Centered Therapy

    This style of therapy is warm and compassionate, with the belief that you are the expert on your own life. My goal with this type of therapy is to help you feel deeply seen and understood, without judgment or pressure, so you can explore freely and grow at your own pace. While trauma and harm can happen in relationships, healing can happen in relationships too- including the relationship we build in therapy. Person-centered therapy values the genuine, supportive connection between us, which is something you can’t get from a self help book or typing your concerns into ChatGPT.

  • Schema Therapy

    Schema therapy is a deeper approach that helps uncover and shift limiting core beliefs, like “I’m not good enough” or “I’ll always be abandoned.” These beliefs often form early in life and quietly shape how you feel, think, and relate to others. Unlike traditional CBT, which focuses on surface-level thoughts, schema therapy gets to the root of recurring emotional patterns and relationship struggles. I integrate this type of therapy because it can lead to meaningful, lasting change, especially when you're feeling stuck in the same cycles again and again.

  • Mindful Self Compassion

    Mindful Self-Compassion helps you meet yourself with kindness instead of criticism, especially during difficult moments. It builds real-time awareness of your inner dialogue and helps you develop a more supportive, grounded inner voice. I use this approach to quiet your inner critic so you can move through challenges with more ease, experience less emotional extremes and build stronger relationships.

By the end of our work together, you’ll feel much more balanced, and when painful emotions show up, you’ll know exactly what to do to help them pass more quickly and hurt less.

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You’ll feel more confident and trust your own judgment. You’ll set boundaries and communicate without second guessing yourself. You’ll feel more grounded, more in control, and more like you.

  • My approach is a great fit for anyone looking to better understand themselves and their emotions, boost their mood, learn useful tools and build healthier, more fulfilling relationships.

    Conditions I help people with include:

    • Anxiety

    • Depression

    • Mood Disorders; Bipolar Disorder & Cyclothymia

    • CPTSD, PTSD & Trauma

    • ADD/ ADHD

    • Borderline Personality Disorder (BPD) and other Personality Disorders

    • Social Anxiety

    • Mood issues stemming from PMS, PMDD, PCOS and other Hormonal Issues

    Concerns I help people with:

    • People experiencing intense/overwhelming emotions

    • People who identify as highly sensitive people (HSP)

    • Anxious/ Disorganized Attachment Styles

    • Self Esteem, Insecurity and Confidence issues

    • High Conflict/ Toxic Relationships

    • Narcissistic Abuse Recovery

    • Coping with Physical Health Conditions/ Chronic illness

    • Anger Management

    • Career/ Academic Burnout

    • Caregiver Stress

    • Relationship & Communication issues

    • “Overreacting” or shrinking yourself and not sharing your needs

    • Neurodivergence

    • People who identify as empaths

    Don’t see your concern listed here or want to know more? Schedule a free 15 minute phone consultation to see how I can help. If I don’t have relevant expertise I’ll do my best to connect you to another therapist who does!

  • I take the time to truly understand you.
 I’m not here to assume or jump to conclusions. I work to really get to know who you are, what matters to you, and how your past experiences may be shaping your present challenges.

    I do more than just listen, I help you figure out how to make and maintain lasting changes.
 You probably already know that overthinking, taking things personally, or reacting intensely when triggered isn’t helpful—yet changing those patterns can be tough. Many therapists focus mostly on “insight”, helping you understand your struggles, but insight alone isn’t always enough. Many people I work with are already very self-aware. In our work together, we’ll explore the roots of your challenges and I’ll equip you with practical tools tailored to you specifically. This will help you to take meaningful action and actually improve your life.

    I will be honest with you but I won’t criticize, judge or give you harsh unsolicited advice. I know being in therapy can feel deeply vulnerable. You’re sharing parts of your story and emotions that you might never have told anyone before. Or maybe when you did, their response made you feel worse. It’s common to carry shame or confusion around these experiences, and I’m here to support you through that. That’s why I check in with you before suggesting strategies or coping techniques, rather than offering advice without your input.

    I don’t see you or your behaviors as “wrong” or “broken.” Instead I see them as you doing the best you can. Most of us aren’t taught how to handle intense emotions or trauma in healthy ways (though wouldn’t that be great?) Maybe you lacked healthy role models for managing strong feelings, experienced invalidation, or have a naturally sensitive nervous system. Together, we’ll explore what shaped these patterns, identify which ones are working for you, and focus on shifting those that no longer do, at a pace you’re comfortable with.

    While I’ll always be here if you need me, my goal is to actually get you better rather than keep you dependent on therapy.
 Talking once a week and having your feelings validated during a session is important, but therapy is about so much more. It’s about feeling better every day, gaining confidence, and living your life more fully. Some therapists aim to keep you in therapy indefinitely, but my goal is to actually help you feel better. I’m invested in your progress and will support you in setting and reaching your goals. Once you’ve met your goals, you can choose to continue with maintenance sessions on a less frequent basis or graduate from therapy. Even if you do “graduate,” you’re always welcome to come back if you ever want some support! I’ll happily see you as long as I have space in my schedule!

    I genuinely care about the people I do therapy with and use a relatable approach. I don’t treat therapy as a transaction. I’m thoughtful about the amount of people I do therapy with so that I can show up fully for each person. You matter to me, and I consider it a privilege to be able to support you.

    I value your feedback every step of the way. Therapy is your experience, so I regularly check in to see how things feel. If something isn’t working or doesn’t feel helpful, I’m happy to adjust—whether that means doing less of something or focusing more on what truly makes a difference for you.

    I only take on clients I truly believe I can help.
 I stay within my “scope of practice” and treat conditions and concerns I have experience and effective tools to help with. Please know that I will always be upfront with you. If something comes up that’s outside of my expertise, I’ll let you know. If you have a concern or diagnosis I am not equipped to treat, I will discuss options with you and do my best to connect you to another therapist who may be better able to help you.

  • In the beginning, I typically meet with clients weekly to build consistency and momentum. For those who need more support, I also offer sessions multiple times per week to help you feel better faster. If you need to meet less frequently, I am happy to be flexible, while also being honest about what frequency is likely to bring the best results.

    As you start seeing real progress, we’ll begin to space out sessions. You can then decide whether to finish therapy or continue with monthly check-ins to stay on track and support your long-term growth.

  • I use a blend of evidence-based approaches tailored to your unique needs. Some of the therapies I draw from include Dialectical Behavior Therapy (DBT), Schema Therapy, and Mindful Self-Compassion. My work is also grounded in a Person-Centered approach, which means I prioritize creating a warm, nonjudgmental space where you feel truly heard, respected, and supported as the expert on your own experience. You can learn more on my About page.

  • I accept Cigna Insurance so if you have a Cigna plan you will only be responsible for your copay on the days we meet. :)

    Fees:

    $99 for 60 minute session
    $75 for 30 minute session

    But don’t let the fee stop you from reaching out. Your insurance might cover more than you expect. My billing team can check your insurance coverage and give you a clear idea of what your actual out-of-pocket cost would be before you get started. I can also provide resources to make reimbursement easy, and you may only need to pay your portion upfront with minimal paperwork and no long wait.

  • Yes, but at the same time, I completely understand why you’d be hesitant! A bad therapy experience can be disappointing, invalidating, frustrating or even traumatic.

    If you’re considering giving it another try, I want you to know that I take your past experience seriously. I’ll invite you to share, at your own pace, what was unhelpful in your previous therapy so I can better understand what not to do, and offer you support that actually feels helpful this time.

    Therapy is a relationship that depends on trust, safety, and compatibility. That’s why I offer a free 15-minute consultation call, so you can get a sense of how it feels to talk to me before committing.

  • Yes, research has shown that telehealth can be just as effective as in-person therapy! Telehealth also offers added benefits like convenience, no commute, privacy, and access to care if you’re busy, traveling, or prefer to meet from the comfort of home.

    That said, some concerns may be better suited for in-person care. I’ll always be transparent about what’s best for your wellbeing, and if telehealth isn’t the right fit, I won’t just hang you out to dry! I’ll do everything I can to help you get connected to the care you need.

Frequently Asked Questions

Read Patient Reviews

  • I have had an amazing experience working with Ms. Milano. She is kind, compassionate, and completely pays attention to everything you say. With someone like me, listening to everything I say can be quite a task. She has made herself available outside normal hours. She reminds me where I succeed and supports and helps me when all I can see is the negative. I wish you could hang out with therapists as friends because that is what she feels like to me. A friend. At the same time, she maintains a professional and objective view on my issues, so I know that I am getting a great partnership and advice. I know people have to talk directly with a therapist to see if they fit, but I can't imagine her not being a fit with anyone. She obviously researches and finds new and innovative ways to work with you, and she can morph into a friend giving tough love to a shoulder to cry on, within the same session to give you what you need. Looking for the best therapist? Look no further. You've found her!

    - Review via Google.com

  • “I’ve been seeing Elizabeth for the last 5 years and she has helped me out tremendously! Her therapeutic approach has helped me deal with situations in constructive way. She’s compassionate, professional, and an active listener, being non-judgmental when you’re talking to her. She makes me feel seen when I’m overwhelmed with my emotions and life and she’s so understanding. It also helps having a great therapist with a sense of humor!! I highly recommend her to anyone looking for a therapist because I think she’s perfect example of what a therapist should be like.“

    – Patient Review via Google

  • “Liz approaches each session with compassion and care. I have learned so much about myself with her guidance and have been able to put to use strategies to establish healthy boundaries, implement self-care, and process trauma. She will validate your feelings and also provide strategies to cope with them and better understand them. I know she genuinely cares about me and am so grateful for all that she has helped me with!”

    Review on Zocdoc.com

  • “I was a patient of Liz’s for close to three years, and she helped me crawl out of one of the lowest points of my life. I am so grateful to her for her patience, kindness, humor, and great advice & work to help me get better. I feel like a completely different person compared to who I was when I first started seeing her! She helped me facilitate my own growth and conquer so many hurdles – both in my day-to-day and in my head. I genuinely believe I couldn’t have done this all without her compassion and help; I can’t recommend her enough.”

    - Patient Review via Zocdoc.com

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My practice is a safe and welcoming space for adults of all racial and ethnic backgrounds, sexual orientations, cultures, genders and religions.

The hardest part is getting started; but I make it easy.

I’ll listen to your concerns, answer your questions and explain how I can help.

Book a free 15 minute intro call

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If you prefer you can also text or email

Phone: (904) 345-0548

Email: Elizabeth.Milano.LCSW@gmail.com