Telehealth therapy for adults across New York State
You know you’re capable of more. Yet, what’s on your plate already seems like too much.
I’m Tanya Fridland, a therapist and former BigLaw attorney. I work with high-achieving professionals who are overwhelmed by their to-do list, causing them anxiety and guilt and spiraling into irritation and anger with loved ones. My clients don’t only need empathy; they need strategies for managing their emotions and systems that work better for their brains, especially for those with ADHD.
- By video, anywhere in New York State
- Flexible rescheduling
- Out-of-network, with superbills provided
Former BigLaw attorney · JD, Harvard Law School · MSW, Columbia
Sound Familiar?
From the outside, it looks like you’re managing.
- You complete work assignments well enough, but you’re exhausted at the end of the day.
- It’s a struggle to keep your head above water at work.
- You’re irritable and angry at home.
- Your partner, your children, or your loved ones sometimes get the worst of you.
- You know exactly what you need to do, but you just can’t get yourself to do it consistently.
- The to-do list feels like a game of whack-a-mole that you’re constantly losing.
- You wonder if everyone else struggles as hard as you are struggling.
It doesn’t need to be this way. You’re not failing; your systems and strategies are failing you.
Who I work with
I know what it’s like to appear high-functioning and struggle on the inside.
Your career demands 100%, and your loved ones do, too
There are never enough hours in the day and there is never enough patience left for both your work and your family. It seems you’re always letting someone down. We’ll work on a new approach to help you feel fulfilled and at peace when “balance” feels unachievable.
Therapy for working professionalsFor clients with ADHDADHD and the ADHD-curious
You work twice as hard (in occasional sprints) to achieve half of your goals. You’re either at 200% or 0%. The guilt and anxiety come in cycles. What if we reimagined The Tortoise and The Hare? Slow and Steady doesn’t have to win the race. With new systems and strategies in place, The Hare can have its success story, too.
Therapy for ADHDI offer individual therapy for adults.
Many adults have more than one concern bringing them to therapy. I also work with clients who struggle with anxiety, depression, burnout, chronic pain or health conditions, social anxiety, relationship difficulties, and life transitions.
My approach
I offer solutions alongside empathy.
Many of my clients have found that talk therapy alone isn’t enough. Finding validation and empathy in another human is invaluable. But, it’s only half the battle. We will also discuss coping strategies, emotional regulation and distress tolerance skills, executive functioning tools, and other creative solutions.
Modalities I draw from include:
- CBTCognitive Behavioral Therapy
- You logically know your emotions don’t match reality–you catastrophize, your thinking is all-or-nothing, you overgeneralize–but you can’t seem to stop. We’ll work to change your thoughts, actions, and feelings.
- ACTAcceptance and Commitment Therapy
- Sometimes your thinking isn’t distorted. Sometimes, the reality just sucks. We’ll work to help you deal with tough times.
- MIMotivational Interviewing
- You know change is needed. Whether you are reluctant to change, don’t know where to start, or think you need a push to get going, therapy starts from wherever you are.
- SFBTSolution-Focused Brief Therapy
- Especially if you have ADHD, sometimes you need some short-term wins to help propel you to your long-term goals. You can’t learn to swim while you’re actively drowning. We’ll discuss the rescue first and then we’ll build on that momentum.
- EFExecutive Functioning Strategies for ADHD
- You need better strategies and systems to help you prioritize tasks, start tasks, keep focus, reduce distractions, stay organized, manage time, cope with impaired memory (working memory, short-term, and long-term!), resist impulses, and deal with emotional dysregulation.
About Tanya
I believe therapy can and should change your life.
Before becoming a therapist, I practiced law at a large firm in New York City. I know the pressures of being “on” 24-7 at work and trying to maintain a home life.
My own experiences with motherhood and ADHD also affect how I show up for my clients. I know what it’s like to juggle important responsibilities and struggle to maintain emotional composure.
Training and license
- Licensed Clinical Social Worker (LCSW), New York State
- Master of Social Work (MSW), Columbia University School of Social WorkAdvanced Clinical Social Work Practice
- Juris Doctor (JD), Harvard Law School
- Bachelor of Arts (BA), Yale University
Getting started
How to begin.
Book a free consultation
Schedule nowResearch shows that whether we’re a good fit is the most important factor for progress in therapy. Schedule a free consultation with me to tell me what brings you to therapy, ask questions about my approach, and get help verifying your out-of-network benefits.
Start meeting weekly
Weekly sessions help us build rapport, build a foundation, and address immediate and long-term goals.
Adjust as you go
Plans change. I offer flexible rescheduling on short notice. This in particular has been beneficial for working professionals and parents of young children.
Practical details
What to know before you book.
- Format
- Individual psychotherapy for adults, by video.
- Where
- Clients located anywhere in New York State: every region and all 62 counties, from New York City and Long Island to the Hudson Valley, the Capital Region, the North Country, Central New York, the Southern Tier, the Finger Lakes, and Western New York.
- Scheduling
- Flexible rescheduling, even on short notice.
- Insurance
- Out-of-network. I provide superbills for reimbursement and can help you verify your out-of-network benefits.
Using your insurance
How out-of-network benefits work.
I’m an out-of-network provider and don’t bill insurance directly. Many plans, especially PPOs, reimburse part of the cost of out-of-network therapy. I’ll help you find out what yours covers before we begin.
We verify your benefits
Before your first session, I can help you check your out-of-network mental health benefits, so you know what to expect.
I provide a superbill
A superbill is a detailed receipt your insurer needs to process a claim. I provide one for your sessions.
You get reimbursed
I use Reimbursify, a service that makes submitting superbills to your insurance company simple, so reimbursement comes back to you with less paperwork.
Reimbursement depends on your plan and isn’t guaranteed.
Articles
Practical reading for full lives.
- Working parents
“I Feel Like I’m Failing at Work and at Home”: Why High-Achieving Parents Feel Stretched Thin
Why capable, successful parents in demanding careers so often feel they’re falling short everywhere, and what actually helps.6 min read - Working parents
The Invisible Mental Load of Working Parents in Demanding Careers
The mental load is the constant background work of running a family. Here’s how to recognize it, talk about it, and make it lighter.5 min read - Working parents
Going Back to Work After Parental Leave in a High-Pressure Job
Returning to a demanding job after parental leave can shake your confidence and your sense of identity. Here’s what to expect and how to make the transition gentler.6 min read
Questions
Common questions.
Can therapy fit around a demanding work schedule?
Yes. Sessions are by video, so there’s no commute, and I’m happy to reschedule on short notice when work or family plans change.
Will my employer know I’m in therapy?
My practice is independent of any employer or employee assistance program, and I don’t share information about you with your workplace without your written permission.
Do I need an ADHD diagnosis before starting therapy?
No. Many of my clients come to therapy wondering whether ADHD might explain some of the challenges they’ve experienced throughout their lives. Together, we’ll explore your symptoms, history, and goals to determine whether pursuing a formal evaluation or diagnosis would be helpful. A diagnosis can provide valuable insight, but it’s only one tool. It doesn’t define who you are.
Should I see an ADHD coach or a therapist?
Many people with ADHD assume they need one person for the practical side and another for the emotional side. In my experience, the two can’t be separated. The guilt over what didn’t get done and the anxiety about what’s coming up are tangled up with the executive functioning challenges themselves. My approach combines teaching executive functioning skills and strategies with therapy, so we work on both together, with one person who sees the whole picture.
Ready to talk it through?
A free consultation is the simplest way to see whether working together makes sense.