Smiling woman with long dark hair in a beige top inside a bright room.

About Natalie capano, lmhc

Need some help getting unstuck?

I’m a New York City-based therapist specializing in helping women work through anxiety, trauma, and perfectionism. I often work with those who encourage others to take breaks, slow down, and ask for help, yet they cannot (or will not) take their own advice. I see anxious women and high-achieving perfectionists, often with a trauma history. My clients want to do the work in the right way, get an A+ on their therapy homework, and seamlessly integrate specific changes into their life - preferably as soon as possible, because they put off coming to therapy until they reached their breaking point.

You’re here because you need more peace in your life. You have the success you’ve strived for but something is still missing. You know there’s more to life and better ways to operate than how you are right now. The things that used to work for you no longer help in the same way, so this is the time to give yourself permission to outsource. Let’s connect and make an action plan, because you deserve support too.

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MY ETHOS

I believe that therapy works if you do.

I place a strong emphasis on developing a collaborative working relationship. My goal is to help you meet your goals, and we will both work together to create strategies and plans that gets you closer to your desired outcomes. I work best with committed and engaged clients who are ready to actively participate in the therapeutic process. I have witnessed incredible growth and progress occur when both myself and my clients share a sense of mutual responsibility for creating an environment that promotes change. I hold a deep appreciation for those who seek therapy because they know something in their life does not feel right, and they are ready to do “the work” even though it feels scary at times.

Therapy can help you understand yourself on a deeper level and make better decisions.

I often say that therapy is like a mirror that lets you see your blind spots. In our work together, I ask questions about who you are to get you thinking in new ways. We’ll work to untangle chaotic thoughts that make you feel anxious, and explore decisions that align with your values so you can feel proud of yourself and the life you are cultivating. In examining your past lived experiences, you will better understand every part of yourself and why your mind works the way it does.

I integrate elements of Cognitive Behavioral Therapy into my work, helping you shift your ways of thinking and recognize unhelpful thoughts that keep you stuck. I also practice from a psychodynamic approach to help you explore relationship patterns and experiences from your past that come up in your present life today. I am trained in Accelerated Resolution Therapy to address trauma and other issues in a different way than standard talk therapy. I work from a strengths-oriented lens, focusing on what is working in your life as much as what you want to change. Most importantly, my approach as your therapist is collaborative - we’re working together for you, and you decide where we’re going.

A woman with long dark hair sitting on the floor beside a beige couch, writing in a notebook with a pen, next to a tall houseplant in a wooden pot.
A woman with long dark hair sitting on a beige couch in a light-colored room, with a tall green plant in the background.

My Values

01

I always practice in accordance with the regulations of my counseling license and uphold the highest standards of my professional code of ethics. I value enforcing boundaries that promote a healthy and professional working relationship between us.

Professionalism

02

I welcome people of all backgrounds and identities. I work from a culturally sensitive, anti-racist lens and do not discriminate based on race, ethnicity, size, faith, relationship structure, gender identity, or sexual orientation. All are welcome here.

Inclusivity

03

I name what’s happening in sessions, addressing if our work isn’t working. I don’t enable, and will acknowledge how you limit or sabotage yourself. I challenge you to see your role in recurring issues you face and encourage you to question narratives that are holding you back. I name what I don’t know and what I can’t help with, always practicing within my scope.

Honesty

04

You are fully in charge of your life and personal growth. I will never encourage you to explore something that does not align with your values and beliefs, and you are always encouraged to advocate for yourself and set boundaries in our work together- whether that’s saying no, providing feedback, or making a request to try something different.

Autonomy

HOW I WORK

We’re in this together.

  • I won’t tell you what to do but I’ll help you figure out what you want.

  • I meet you where you are, meaning that I respect your autonomy and won’t ever push you towards something you’re not ready for.

  • I may call you out in a gentle manner to help create opportunities for increased self-awareness and new perspectives.

  • I make clinically appropriate recommendations and offer psychoeducation about practices that could be beneficial.

  • I validate without enabling, holding you accountable to create the changes you want to see.

  • I acknowledge how hard you’re working and will encourage you regularly, even if you won’t do it for yourself.

A woman with long dark hair sitting on the floor reading a book, with a bouquet of pink and white flowers in a vase beside her, and a stack of books nearby.

Therapy with me is not…

  • I translate the overly clinical jargon and make therapeutic concepts easy to understand. My approach is down to earth. You can lay on my couch (or take virtual sessions from your bed), but my work won’t sound the same as “therapy” you see on the big screen.

  • Your time would be better spent focusing on yourself and what you can control rather than on others. While there’s always room to share frustrations about your relationships, we can make it productive instead of a rant that doesn’t offer relief or insight.

  • We’re going deep in our work together to help you meet your goals and experience lasting change. If you find yourself avoiding your emotions and gravitating towards small talk each session, I’ll address this pattern.

  • I’m not nodding my head and “mhm-ing” at you for the hour. If you want to speak for 30 minutes straight without pausing for a breath, I will interrupt you as needed. I want to engage in a dialogue with you to offer new insights and ask meaningful questions.

  • I won’t always validate and agree with everything you say. I won’t share my personal opinions with you like your friends do, unless it’s appropriate and relevant to our work. I offer clinical perspectives and psychoeducation backed by my training and expertise, which will likely feel different than what your friends are giving you.

We are a good fit if —

  • You reside in New York state

  • You are at least 18 years old seeking individual therapy

  • You can commit to consistent scheduling for weekly sessions in the beginning of our work together

  • You want support with anxiety, trauma, perfectionism, or self-esteem

  • You’re ready to work through your past, let go of what no longer serves you, and define new goals for the future

We are not a good fit if —

  • You are having active thoughts of harming yourself or others

  • You are under the age of 18

  • You are looking for a couples or family therapist

  • You were recently hospitalized for mental health-related issues

  • You are struggling with substance use or addiction