Effective Anxiety Therapy in San Diego
For Individual Adult and Teens
Living with anxiety SYMPTOMS can feel all-consuming
If you are experiencing anxiety, you know how much it can affect your everyday interactions and experiences with other people.
It touches every aspect of your life:
Your personal relationships
Your ability to perform at work or school
Your ability to enjoy free time
Your ability just to be alone, undistracted
If this sounds familiar, I want you to know it is possible to regain control and find relief. I’m Dr. Madeline Polonia, a licensed clinical psychologist based in San Diego, and I specialize in helping people effectively manage anxiety and improve their overall sense of well-being. With over 20 years of experience and a compassionate, professional approach, I’ve worked closely with both adults and teens navigating anxiety disorders and related challenges.
Anxiety can seem overwhelming, but you don’t have to face it alone. My tailored, evidence-based anxiety treatment helps people like you work toward meaningful, lasting change, one step at a time.
Understanding Anxiety in Your Daily Life
Anxiety disorders manifest differently for everyone. Some people experience constant worry and fear, while others may feel exhausted or disconnected from the present moment. Regardless of how anxiety shows up for you, its impact can be significant.
Common signs of anxiety include:
Persistent feelings of worry or being overwhelmed
Difficulty winding down, especially in the evening
Trouble sleeping or staying asleep
Feeling disconnected from loved ones or everyday activities
Struggling to enjoy the present moment
Physical symptoms such as muscle tension, a racing heart, or stomachaches
Substance abuse or use to help get through the day
For teenagers, these struggles are often accompanied by unique challenges, like perfectionism affecting school performance or social pressures tied to friendships and college preparation. They may find it hard to balance their academic responsibilities alongside their personal lives, leading to stress and burnout at an early age.
If these feelings resonate with you or your teen, you’re not alone. Anxiety is one of the most common mental health challenges, but the right tools and personalized support can help you or your loved one regain a sense of calm and balance.
The Benefits of Anxiety Therapy - Reclaim Your Life
Seeking therapy can feel challenging, but it’s also one of the most powerful steps toward personal growth and improved emotional health. Working with me, you’ll benefit from a collaborative partnership focused on your well-being.
Imagine reclaiming your sense of peace and confidence, where anxiety no longer dictates your daily choices or limits your potential.
Wake up feeling refreshed and energized, ready to embrace the day ahead instead of being paralyzed by racing thoughts and worry
Build deeper, more meaningful relationships as you become more present with loved ones and confident in social situations
Rediscover joy in activities you once loved, free from the constant pressure of perfectionism and overwhelming expectations
Make decisions with clarity and confidence, rather than being trapped in cycles of doubt and overthinking
I Specialize in the Treatment of Anxiety
I've helped hundreds of people find relief from anxiety in its many forms over my 20 years as a clinical psychologist in San Diego. Whether you're experiencing persistent worry, chronic anxiety, social anxiety, panic attacks, or that constant feeling of being on edge, I understand how anxiety can impact every aspect of your life.
Using proven approaches like Cognitive Behavioral Therapy (CBT) and HeartMath, I create a therapeutic environment where you can learn practical tools to manage anxiety and rediscover peace in your daily life. You don't have to face anxiety alone - I'm here to help you develop effective strategies to move from simply surviving to truly thriving.
My Personal Approach to Anxiety Treatment
I believe that effective therapy starts with understanding and connection. I strive to create a warm, judgment-free space where you or your teen will feel genuinely supported. Guided by evidence-based techniques and a personalized approach, I work alongside you to address your unique needs, goals, and challenges.
Cognitive Behavioral Therapy (CBT):
CBT is one of the most effective methods for managing anxiety. Together, we’ll explore the connections between your thoughts, feelings, and behaviors. By identifying unhelpful thought patterns, I’ll help you learn how to replace them with healthier ones that reduce anxiety and foster personal growth.
HeartMath Relaxation Techniques:
Stress management is essential for reducing chronic anxiety. Using HeartMath tools, I’ll guide you in developing emotional regulation skills that you can apply to everyday situations, enhancing both your mental and physical well-being.
Practical Coping Strategies:
What sets my anxiety therapy apart is my focus on equipping you with easy-to-implement tools you can apply immediately. Whether it’s breathing exercises, grounding techniques, or methods to shift focus in stressful situations, you’ll leave each session with actionable strategies.
My goal is not only to help you feel relief in the short term but also to empower you with the skills to manage anxiety effectively over the long term.
Anxiety Therapy for Teens and Adults
Individual Adult Anxiety Therapy
Living in San Diego should feel like paradise, but managing work demands, relationships, and daily life in our fast-paced city can trigger overwhelming anxiety.
Work and Financial Anxiety - Managing stress about career growth, San Diego's cost of living, and work-life balance
Relationship Anxiety - Building confidence in personal relationships and setting healthy boundaries
Life Transitions - Navigating major changes like moving, career shifts, or relationships with less worry
Daily Overwhelm - Breaking free from constant worry about responsibilities and expectations
Teen Anxiety Therapy
Being a teen in San Diego should be an amazing time, but being a teen alone is hard. Between academic pressures, social media stress, changing bodies, and the constant pressure to plan for the future, it's no wonder so many teens struggle with anxiety.
Academic Perfectionism - Breaking free from the pressure to be "perfect" in grades and activities
Social Anxiety - Managing fears about fitting in and building confidence in social situations
Future Stress - Coping with anxiety about college, career choices, and life changes ahead
Physical Symptoms - Understanding and managing anxiety's effects on sleep, focus, and daily life
Anxiety Therapy in San Diego in English or Spanish
Anxiety therapy that honors your cultural experiences.
Living with anxiety in San Diego's diverse, multicultural community brings unique challenges. The pressure to navigate between cultures - at work, with family, and in daily life - can intensify anxiety in ways that aren't always understood by others.
Whether you're more comfortable expressing your anxiety symptoms in English or Spanish, you'll find a welcoming space where both your mental health concerns and cultural experiences are deeply understood and respected. As someone who might move between cultures daily, you may experience anxiety differently - perhaps feeling pressure to maintain appearances in multiple cultural contexts, managing family expectations that differ from workplace demands, or dealing with the added stress of code-switching throughout your day.
You'll have access to anxiety therapy in whichever language feels most natural for expressing your feelings and fears. Together, we'll develop practical anxiety management strategies that work within your cultural context and daily life. I understand how cultural factors can influence anxiety symptoms and treatment preferences, from family dynamics to workplace stress, to the unique pressures of living in our cross-cultural region.
Whether you're a long-time San Diego resident, recently arrived from a Spanish-speaking country, or anywhere in between, you'll find a space where your experiences with anxiety are validated and addressed with cultural understanding and sensitivity. Your journey to managing anxiety should honor all aspects of who you are.
What to Expect When Getting Started with Therapy
Your therapy experience is as important to me as the techniques we use. I aim to make every session comfortable, productive, and aligned with your needs. Here’s what you can expect when working with me.
Initial Consultation
We’ll start with a free 15-minute phone consultation to ensure I’m the best fit for you. This brief chat allows us to discuss your concerns, goals, and how I can assist.
Session Details
Session Length: Each session lasts 45 minutes to provide ample time for meaningful discussion and strategy building.
Scheduling: I offer flexible scheduling options Monday through Thursday, including after-school hours to accommodate teens.
Format: Sessions are available both in person in my San Diego office and via telehealth for clients throughout California.
Cost: Each session costs $200, with multiple payment options available.
Treatment Process
Collaborative Goal-Setting: We’ll outline clear, achievable goals based on your unique needs.
Progress Assessment: Regular check-ins help ensure we’re meeting your goals and can adjust as needed.
Personalized Strategies: You’ll learn tools tailored to your lifestyle for managing anxiety in practical, effective ways.
I’m dedicated to making therapy a meaningful experience that equips you with the tools and confidence to overcome anxiety and achieve personal growth.
Common Challenges When Beginning Anxiety Therapy
Opening up to someone new about personal struggles can feel daunting at first. Here are some common challenges many people face when beginning therapy:
Feeling vulnerable about sharing private thoughts and feelings, especially if you're used to handling everything on your own
Uncertainty about what to expect or talk about in sessions, wondering if your concerns are "serious enough" for therapy
Worrying about being judged for your struggles or past choices, even though therapy is a judgment-free space
Initial discomfort with expressing emotions, particularly if you've spent years pushing them aside
Questions about whether therapy will really help, especially if you've tried other approaches before
Remember: These feelings are completely normal and part of the process. As your therapist, I create an environment where you can move at your own pace and gradually build trust. Together, we'll establish a comfortable space for you to explore your challenges and work toward positive change.
Sessions available at my San Diego Office, or online
In-Person Therapy in San Diego
Meeting in my welcoming San Diego office provides a dedicated space for your personal growth and healing. Located in Sorrento Mesa, my office offers a calm, private environment where we can work together to help you reach your goals.
Benefits of In-Person Therapy:
Experience a dedicated space away from daily stressors
Build connection through face-to-face interaction
Maintain boundaries between therapy and home life
Centrally located San Diego office in Sorrento Mesa, with easy access from neighborhoods like Miro Mesa, Carmel Valley, Rancho Penasquitos, Scripps Ranch, Torrey Pines, and Del Mar Heights
Online Therapy for California
Online therapy provides the same quality of care and personal attention as in-person sessions, all from the comfort and convenience of your chosen location. Using a secure video connection, we can work together effectively whether you're at home, your office, or anywhere else.
Benefits of Online Therapy:
Save time with no commute or traffic
Access care from anywhere in California
Fit therapy easily into your busy schedule
I provide online therapy throughout California—from the coastal communities of Malibu and San Diego, to the state capital of Sacramento, from the mountain regions of Mount Shasta to the desert landscapes of the Mojave. No matter where you call home in the Golden State, quality mental health care is within reach.
Take the First Step Toward Relief
Anxiety doesn’t have to control your life. With the right support and tools, you can reclaim your sense of calm and joy. Whether you’re dealing with generalized anxiety disorder, social anxiety, or situational stress, I’m here to help.
Click the button below to schedule a free consultation today. I look forward to partnering with you on your journey to overcoming anxiety and achieving lasting emotional wellness.
Frequently Asked Questions
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When you're experiencing anxiety, two immediate strategies can help you regain your balance: deep breathing and mindful redirection. Try taking slow, deliberate breaths using the 5-5 technique - inhaling slowly for 5 seconds, then exhaling for 5 seconds. This measured breathing helps activate your body's natural relaxation response. You can also gently redirect your attention to something concrete in your environment, like naming five things you can see or focusing on the sensation of your feet touching the ground.
While these techniques can provide temporary relief, if you're experiencing anxiety that persists for more than a week or interferes with your daily life, it may be time to seek professional support. I offer a free 15-minute consultation to discuss how therapy can help you develop a comprehensive toolkit for managing anxiety long-term.
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In our therapy sessions, you'll learn practical, evidence-based techniques like CBT and HeartMath that you can use immediately to manage anxiety symptoms when they arise. Together, we'll work to understand the underlying causes of your anxiety by exploring the connections between your thoughts, feelings, and behaviors. This combination of practical tools and deeper understanding helps create lasting relief, with many of my clients reporting decreased anxiety symptoms, improved sleep, better relationships, and a renewed sense of confidence in handling life's challenges.
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Anxiety is incredibly common - in fact, it's one of the most frequent reasons people seek therapy in San Diego and across California. While each person's experience is unique, millions of adults and teens deal with anxiety that affects their sleep, relationships, work, or school performance. Whether you're experiencing occasional anxiety or dealing with more persistent symptoms, know that you're not alone, and there are proven ways to help you manage these challenges effectively.
