Therapy for Anxiety

in Mission Valley, CA

Having anxiety can feel overwhelming, like a constant companion that is always on high alert. It is more than just feeling nervous or stressed—it is a persistent feeling of worry, fear, or unease that can affect your thoughts, emotions, and physical well-being. It is a relentless companion, whispering worst-case scenarios into every moment, no matter how mundane. Managing anxiety often involves learning coping strategies, seeking support from loved ones or professionals, and gradually reclaiming a sense of calm and control over your thoughts and feelings.


I understand how anxiety can impact every aspect of your life, making it challenging to relax, concentrate, or enjoy everyday activities. Together, I will empower you to turn towards your anxiety to find healing and wholeness, so you can begin to experience a life of joy, connection and inner peace.

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How Therapy in Mission Valley can Heal Anxiety


Therapy can be highly effective in helping you heal from your anxiety by addressing its underlying causes, managing symptoms, and promoting overall well-being. I specialize in providing personalized treatment plans tailored to your unique needs, utilizing approaches such as Cognitive Behavioral Therapy techniques (CBT) and Mindfulness Practices. Here are several ways therapy can facilitate healing from anxiety:

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Understanding Triggers

Therapy helps identify specific triggers and underlying causes of anxiety, such as past experiences or cognitive patterns. By gaining insight, individuals can learn to recognize and manage these triggers more effectively

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Developing Coping Strategies

Therapists teach practical skills to cope with anxiety symptoms, such as relaxation techniques, breathing exercises, and mindfulness practices. These tools empower individuals to reduce stress and regain a sense of control

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Changing Thought Patterns

CBT challenges negative thought patterns and beliefs that contribute to anxiety. Through cognitive restructuring, individuals learn to replace irrational thoughts with more balanced and realistic perspectives, reducing anxiety levels

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Exposure Therapy

Gradual exposure to feared situations or objects in a safe environment can help desensitize individuals to anxiety triggers. Therapists guide this process to build confidence and resilience

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Support and Validation

Therapy provides a non-judgmental space for individuals to express their feelings and concerns. Having a supportive therapist validates experiences and encourages personal growth

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Long-Term Prevention

Therapy equips individuals with tools and strategies to prevent anxiety from recurring. Regular sessions and ongoing support help maintain progress and address new challenges as they arise

Practical Tips to Heal Your Anxiety Symptoms


When we are feeling highly anxious and overwhelmed with worrying thoughts, there are many coping skills we can implement to decrease anxiety symptoms and stay connected to the present moment. Some of these coping skills include:

01

Create a Relaxation Space

Designate a quiet space at home for relaxation activities such as reading, listening to calming music, or practicing relaxation exercises

02

Limit Screen Time

Reduce exposure to screens, especially before bedtime. Set boundaries around social media and news consumption to prevent overwhelm

03

Regular Exercise

 Incorporate regular physical activity into your routine, such as walking, yoga, or jogging, to release tension and boost mood-regulating neurotransmitters

04

Healthy Eating Habits

Maintain balanced meals with plenty of fruits, vegetables, whole grains, and lean proteins. Limit caffeine and alcohol intake, as they can exacerbate anxiety symptoms

05

Cognitive Restructuring

Challenge negative thought patterns and replace them with more balanced and realistic perspectives. Journaling can help identify and reframe anxious thoughts

06

Deep Breathing Exercises

Practice deep breathing techniques such as diaphragmatic breathing or square breathing to calm the nervous system and reduce anxiety


When we begin to apply these practical tips in our daily lives, our anxiety will decrease over time, we will start to feel better, we will experience reduced stress levels and have increased confidence. My goal is to empower clients with practical tools and compassionate support to navigate anxiety effectively and cultivate a more fulfilling life.


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Common Questions About Anxiety

  • Am I experiencing anxiety?

    Anxiety is a natural emotional response characterized by feelings of worry, fear, or unease in anticipation of future events or situations perceived as threatening or challenging. It is a common human experience that can vary in intensity and duration. While mild anxiety can be adaptive and motivate problem-solving, excessive or persistent anxiety can interfere with daily life, relationships, and overall well-being.


    Symptoms of anxiety may include:


    Physical Symptoms: Increased heart rate, sweating, trembling or shaking, shortness of breath, dizziness, or gastrointestinal distress.


    Cognitive Symptoms: Excessive worry, racing thoughts, difficulty concentrating, anticipating the worst outcomes, or feeling on edge.


    Emotional Symptoms: Feelings of apprehension, restlessness, irritability, or a sense of impending doom.


    Anxiety disorders are diagnosed when anxiety symptoms persist over time and significantly impact a person's ability to function in various areas of life. These disorders can include generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and others. Treatment for anxiety disorders often includes therapy (such as Cognitive Behavioral Therapy), medication, or a combination of both, tailored to the individual's needs.


    Understanding anxiety involves recognizing its physiological, cognitive, and emotional components, as well as its impact on daily functioning. Effective management typically involves learning coping strategies, developing relaxation techniques, and addressing underlying factors contributing to anxiety. Therapists play a crucial role in providing support, education, and evidence-based interventions to help individuals navigate and alleviate anxiety symptoms effectively. 


    While you may experience anxious thoughts from time to time, anxious can become a clinical disorder when it is persistent for an extended period of time, can significantly impair functioning, and can interfere with daily life. 


    If you think you are experiencing anxiety and are considering therapy, please feel free to reach out to me. I would be happy to work with you to develop a treatment plan that addresses your specific needs and goals, and support you on your journey towards healing and recovery.

  • What are symptoms of anxiety?

    Symptoms of anxiety can vary widely from person to person and can manifest in both physical and psychological ways. Here are common symptoms associated with anxiety:


    Physical Symptoms:


    • Increased heart rate (palpitations)

    • Sweating

    • Trembling or shaking

    • Shortness of breath or a feeling of being smothered

    • Feeling dizzy, lightheaded, or faint

    • Gastrointestinal issues such as nausea, diarrhea, or abdominal discomfort

    • Muscle tension or aches

    • Headaches or migraines

    • Fatigue or feeling easily tired


    Cognitive Symptoms:


    • Excessive worry or fear about everyday situations or upcoming events

    • Racing or intrusive thoughts

    • Difficulty concentrating or mind going blank

    • Overthinking or ruminating about past events or future scenarios

    • Anticipating the worst outcome (catastrophizing)

    • Feeling on edge, restless, or irritable


    Emotional Symptoms:


    • Feelings of apprehension, uneasiness, or dread

    • Irritability or feeling easily agitated

    • A sense of impending danger or panic

    • Feeling overwhelmed or out of control

    • Trouble relaxing or feeling tense


    Behavioral Symptoms:


    • Avoiding situations or places that may trigger anxiety

    • Seeking reassurance from others

    • Performing repetitive behaviors (compulsions) to alleviate anxiety

    • Difficulty in making decisions or taking action due to anxiety


    Social Symptoms:


    • Difficulty in social situations or social interactions (social anxiety)

    • Fear of judgment, embarrassment, or scrutiny in social settings

    • Avoidance of social gatherings or activities


    It is important to note that experiencing occasional anxiety is normal, and can even be adaptive with helping us to prepare for challenges. However, when anxiety becomes persistent, excessive, or interferes with daily life, it may indicate an anxiety disorder. Anxiety is a treatable condition, and therapy can provide effective strategies and support for managing symptoms and improving overall well-being. 


    If you think you are experiencing anxiety and are considering therapy, please feel free to reach out to me. I would be happy to work with you to develop a treatment plan that addresses your specific needs and goals, and support you on your journey towards healing and recovery.

  • Anxiety screening questionnaire

    This is a Generalized Anxiety Screening Questionnaire and can be self-scored. Please consider the time frame of these questions occuring over the last 1-3 months. The scoring scale is at the end of the questionnaire.


    0=Not at all

    1=Several days

    2=More than half the days

    3=Nearly every day


    1. Feeling nervous, anxious, or on edge. 

    0 1 2 3


    2. Not being able to stop or control worrying. 

    0 1 2 3


    3. Worrying too much about different things. 

    0 1 2 3


    4. Trouble relaxing. 

    0 1 2 3


    5. Being so restless that it’s hard to sit still. 

    0 1 2 3


    6. Becoming easily annoyed or irritable. 

    0 1 2 3


    7. Feeling afraid as if something awful might happen. 

    0 1 2 3


    After you add your score choose which categories below have impacted you with regard to your anxiety: Doing your work, taking care of things at home, or getting along with other people?


    Scores represent: 

    0-5 mild anxiety

    6-10 moderate anxiety   

    11-15 moderately severe anxiety 

    15-21  severe anxiety.


    If your score is in the range of 6-21, you may want to consider talking with your medical doctor or a therapist as soon as possible. Please feel free to reach out to me and I would be happy to work with you to develop a treatment plan that addresses your specific needs and goals, and support you on your journey towards healing and recovery.

  • Should I go to therapy if I am experiencing anxiety?

    If you are living with anxiety, therapy can be a transformative step towards understanding and managing your symptoms. Unlike trying to navigate anxiety alone, therapy offers a structured and supportive environment where you can work with a trained professional to explore the root causes of your anxiety. A therapist specializing in anxiety can provide you with evidence-based techniques to cope with overwhelming emotions, challenge negative thought patterns, and develop practical strategies for day-to-day management. Therapy is not just about alleviating symptoms—it's about gaining insight, building resilience, and reclaiming your life from the grip of anxiety. 


    It is important to remember that seeking help is a sign of strength, and you don't have to navigate anxiety alone. If you are experiencing anxiety, please feel free to reach out to me. I would be happy to work with you to develop a treatment plan that addresses your specific needs and goals, and support you on your journey towards healing and recovery.

  • How many sessions of therapy are necessary for healing anxiety?

    The number of therapy sessions needed to effectively address and heal anxiety can vary widely depending on individual circumstances, severity of symptoms, and the specific therapy approach used. Here are some general considerations:


    • Severity of Anxiety: Mild to moderate anxiety may be effectively managed in a shorter period, often ranging from 6 to 12 sessions. Severe anxiety or anxiety disorders may require longer-term treatment, spanning several months to a year or more.


    • Therapy Approach: Evidence-based therapies such as Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are typically structured and focused, often resulting in noticeable improvement within a few weeks or months of regular sessions.


    • Individual Progress: Progress in therapy depends on factors such as your willingness to engage in therapy, your commitment to practicing techniques learned in sessions, and your therapist's expertise in treating anxiety disorders.


    • Personalized Treatment Plan: Your therapist will work with you to develop a personalized treatment plan tailored to your specific needs and goals. This plan may include a recommended number of sessions, periodic reviews of progress, and adjustments to therapy techniques as needed.


    • Maintenance and Follow-Up: After initial improvement, some individuals may benefit from periodic "booster" sessions or ongoing support to maintain progress and prevent relapse.


    Ultimately, the duration of therapy for anxiety is highly individualized. It is essential to discuss your goals and expectations with a therapist, who can provide a more accurate estimate of the number of sessions needed based on your unique circumstances. Therapy aims not only to reduce anxiety symptoms but also to equip you with skills and strategies for long-term management and well-being.


    If you think you are experiencing anxiety and are considering therapy, please feel free to reach out to me. I would be happy to work with you to develop a treatment plan that addresses your specific needs and goals, and support you on your journey towards healing and recovery.