Finding a Psychologist in San Diego

San Diego is a city in southern California known for it’s wonderful year round weather and gorgeous beaches. San Diego has many great attractions, wonderful restaurants and many employment opportunities. San Diego also has a high cost of living, limited public transportation and faces challenges with water scarcity. Even in the beautiful city of San Diego, people struggle with mental health concerns like stress, anxiety and depression. According to the National Institute of Mental Health, more than 30 million Americans need help dealing with relationship problems, depression, grief and loss, and stress. Those problems can at times be significantly debilitating. At times, we might need outside help from a trained, licensed professional like a psychologist.

Psychologists who specialize in psychotherapy and other forms of psychological treatment, are highly trained professionals with expertise in behavior change, mental health assessment, and diagnosis and treatment. Psychologists are licensed in the state they practice and work in various settings such as hospitals, schools, mental health centers and private practice. Psychologists apply scientifically validated strategies to help people change their thoughts, behaviors and emotions. Psychotherapy is a collaborative effort between an individual and a psychologist which provides a supportive environment to talk openly and confidentially about struggles and a variety of concerns.

I’m aware that you have many mental health providers available to work with in San Diego. I recommend you work with a psychologist given their extensive level of training. After graduating from college, psychologists spend an average of six years in graduate education training and possibly research before receiving a doctoral degree. As part of their professional training, psychologists must complete a supervised one year clinical internship in a organized health setting or hospital. Psychologists also spend at least one year of supervised post-doctoral experience before they can practice independently in any health care arena. The combination of doctoral-level training and a clinical internship is what distinguishes psychologists from many other mental health care providers.

If you’re looking for a San Diego psychologist, let’s review some ways to find the right one for you.

Here are some tips to consider while looking for a psychologist in San Diego.

1. Does the psychologist offer in-person and/or telehealth sessions?

2. Is the psychologist’s website helpful in getting a sense of the person and how he or she works with clients?

3. If you leave a voice message or email, does the psychologist respond in a timely manner?

4. What kinds of treatments does the psychologist use and have they been proven effective for dealing with your concerns?

5. Remind yourself that finding the right psychologist for you is worth the effort. A good psychologist can help you reduce your symptoms, and develop confidence and skills to deal with mental health matters for the rest of your life.

6. While all psychologists are trained in compassion and understanding, having a psychologist who is part of your community, or who has experience working with people from your community, can make a positive difference.

I believe a good way to determine the goodness of fit is to be able to chat briefly with the psychologist. Make sure the psychologist offers a free phone consultation. Ask about how the psychologist will address your concerns and how he or she will help you accomplish your goals. It’s a chance for you to ask the psychologist some questions about his or her areas of specialty. Get a good sense of what therapy sessions will be like working with this psychologist. Ask questions that help you determine if you’d feel comfortable working with the psychologist. Therapy isn’t just for chatting weekly, it is about reaching your goals and feeling respected and supported.

If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.

The Problems with Perfectionism

I work with many clients who struggle with perfectionism and thought it would be helpful to write about perfectionism. I will be referring to Brene Brown’s book The Gifts of Imperfection. It’s a great book that I highly recommend. Brene Brown defines perfectionism as “the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame. It's a shield. It's a twenty-ton shield that we lug around thinking it will protect us when, in fact, it's the thing that's really preventing us from flight."

Brene Brown recognizes that “perfectionism is not the same thing as striving to be your best.” Perfectionism is about trying to earn approval and acceptance, not self-improvement. As Brene states, “most perfectionists were raised being praised for achievement and performance” like grades, appearance, sports, and people-pleasing. Perfectionism is other-focused (what will they think?) while healthy striving is self-focused (how can I improve?) Research shows that perfectionism hampers success. Perfectionism has been found to increase the risk of anxiety disorders, depression, and eating disorders.

Brene believes that perfectionism is a “self-destructive and addictive belief system that fuels this primary thought: If I look perfect and do everything perfectly, I can avoid or minimize the painful feelings of blame, judgment, and shame.” What really happens is that the person will actually experience those painful feelings that tend to lead to thoughts of not being good enough.

Furthermore Brene Brown states “Perfectionism is an unattainable goal. It’s more about perception than internal motivation, and there is no way to control perception, no matter how much time and energy is spent trying.” Perfectionism leads to a vicious cycle of wanting others to think highly of you but instead, you tend to feel disappointed and upset with yourself.

Brene acknowledges that “perfectionism is addictive because when we invariably do experience shame, judgment, and blame, we often believe it’s because we weren’t perfect enough. Rather than questioning the faulty logic of perfectionism, we become even more entrenched in our quest to look and do everything just right.” Perfectionism tends to be an exhausting cycle of trying to impress others while making yourself feel horrible in the process.

If you’re seeking to be perfect, you’ll ultimately demotivate yourself. Having ideals that are unattainable, you’ll never feel like you’re good enough and instead, you’ll miss out on rewards of accomplishment.

Another drawback of perfectionism is the way it distances you from others. People may not want to work with you because of your impossibly high expectations and they know they won’t measure up. In addition, if you fall into the trap of believing you’re close to perfect, you also run the risk of intimidating others.

Furthermore, perfectionism can be a barrier to your academic or professional growth because it reduces your ability to do brilliant work. If you’re unable to move ahead or can’t get anything done, you’ll limit your ability to contribute to a project. Furthermore, if you can’t admit mistakes, you won’t be able to learn from the mistakes or understand what went wrong in order to improve.

As Brene Brown’s research indicates, to overcome perfectionism, we need to be able to acknowledge our vulnerabilities to the universal experiences of blame, judgment, and shame. We’ve got to practice self-compassion and develop shame resilience in order to embrace our imperfections. Through the process of embracing our imperfections, we find our truest gifts: compassion, courage, and connection.

If you’re looking for help with your perfectionism, please contact me to schedule a free 15-minute phone consultation.

How to Create Healthy Boundaries

Creating healthy boundaries is essential in establishing and maintaining a healthy relationship. Boundaries are basic guidelines of how you want to be treated respectfully. Setting boundaries allows you to let another person know what is acceptable and unacceptable. It is important to establish healthy emotional, physical, and psychological boundaries in relationships so we can feel respected and safe.

Why is it important to set healthy boundaries?

1. To set healthy limits in a relationship.

2. To communicate your needs in a relationship.

3. To practice self-care and self-respect.

4. To make time and create a space for positive interactions.

What are some examples of healthy boundaries?

1. Accepting when someone says no.

2. Being aware of your own wants and needs and being able to communicate them.

3. Able to share personal information in an appropriate manner.

4. The ability not to compromise values for another person.

5. You value your own thoughts and opinions.

One way to maintain your healthy boundaries is to identify your limits in a relationship. Recognize acceptable ways of behaving in a relationship. For example, if you tell the other person you are busy and that person continues to call or text you. A person that does not respect no for an answer is violating your boundaries. A second way to maintain healthy boundaries is to be firm about your boundaries and have a plan for what happens if the boundary is violated. Set a reasonable and firm consequence with this person if they have disrespected your boundary.

Some suggestions for setting healthy boundaries:

1. Set a boundary in a clear, firm, calm, and respectful manner. Use as few words as possible. There is no need to justify or apologize for setting the boundary.

2. You are only responsible for expressing your boundary in a respectful manner. Remember you are not responsible for the other person’s reaction to your boundary.

3. Remind yourself that setting boundaries is a form of self-care and it takes determination and practice.

4. Develop a support system of people you trust and who respect your right to set boundaries.

Creating healthy boundaries is empowering. By recognizing the need to set and enforce limits, you maintain self-respect, protect your self-concept, and can enjoy healthy relationships.

If you are needing help in dealing with your relationships, please consider setting up a free phone consultation and we can discuss how therapy can be helpful.

8 Suggestions for Navigating Anxiety

Anxiety is very prevalent in today’s society given the endless responsibilities, expectations and divisiness in our country.  According to the Depression and Anxiety Association of America, nearly 18% of the population has an anxiety disorder. Common triggers of anxiety might be unrealistic expectations of ourselves, negative thinking, stress, public speaking and conflict in a relationship .  

Helpful strategies in navigating anxiety:

1. Pay attention to your self talk.  Usually the thoughts are negative and distorted which fuel anxiety.  In cognitive behavioral therapy (CBT), these thoughts are called cognitive distortions. Usually these distortions fall within the categories of exaggerating, catastrophizing, overgeneralizing and ignoring the positives.

2. Learn and practice how to challenge your distorted thoughts with more rational and balanced thinking (“Although I feel overwhelmed, I am working hard and I am completing my school/work responsibilities to the best of my ability.” )   

3. Use a thought stopping technique to lessen your automatic catastrophic thinking. Try and visualize a stop sign and say STOP to yourself.  Replace the anxiety thoughts with realistic and self soothing statements. (“I can get through this, I’ve done this before.”)

4. Practice diaphragmatic breathing such as inhaling through your nose for a count of 5 and exhaling for a count of 5.  With daily practice, you can learn how to calm your nervous system.

5. Distract yourself with visual distractions.  Some suggestions include counting the leaves on a plant or tiles on the ceiling.

6. Auditory distractions can be another form of distraction.  Some ideas include talking with someone on the phone or singing your favorite song.  

7. Movement is another excellent way to lessen your anxiety.  Try going for a walk outside, doing jumping jacks or playing with your pet.   Commit to yourself to exercising at least 20 minutes a day to help lessen your anxiety. 

8. Try practicing mediation with an app or a YouTube video of your choice.  Research shows that meditation can be very effective in reducing your anxiety.

Occasional anxiety is common but chronic feelings of fear, worry and perfectionism are not common.  If you are looking for help with your anxiety, please contact me to schedule a free initial consultation.

15 Self Care Ideas for Teens

As a teen, you have endless responsibilities and stressors on a daily basis.  Learning to navigate your various responsibilities such as school work, extra curricular activities and a job can be overwhelming if you don’t take care of yourself.  Remind yourself that you have 1440 minutes in a day and make self care a part of your daily routine. Try practicing 3 of the following ideas on a daily basis.

1. Set realistic goals for the day.

2. Practice deep breathing:  Inhale for a count of 4 and exhale for a count of  6. 

3. Go for a walk with a friend.

4. Make time to decompress without your phone before you get into bed (try stretching while focusing on what you accomplished today).

5.  Express your thoughts and feelings (talk to a friend, journal, do art).

6.  Exercise (go for a run, ride your bike, or do some calisthenics in your bedroom).

7.  Read a book for pleasure.

8.  LAUGH, and learn to laugh at yourself.

9.  Think of 3 things you’re grateful for every day (ideally start a gratitude journal).

10.  Listen to music.

11.  Spend time in nature (science shows that spending time outside is good for you).

12. Spend time with friends.

13.  Play with your pet or your friend’s pet.

14.  Practice meditation. (If new to meditation, search up a how to meditate 101)

15.  Be kind and patient with yourself.  

If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.

Counseling For Anxiety: Cognitive Behavioral Therapy (CBT)

What is Anxiety?

Anxiety is the anticipation of a future threat and one of the most distressing emotions that people feel. According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18% of the population.  Anxiety disorders affect 1 in 8 children. Anxiety disorders are treatable and Cognitive Behavioral Therapy is highly effective in treating various anxiety disorders.

What is Cognitive Behavioral Therapy (CBT)?

CBT is a theoretical orientation that focuses on how our thoughts, feelings and behaviors are influenced by one another.  CBT highlights that each person has a choice as to how to think and behave which directly increases his/her coping skills in dealing with daily life challenges.

A Cognitive Behavioral Profile of Anxiety:

Common Physical Reactions:  sweaty palms, muscle tension, racing heart, flushed cheeks, light headedness.

Anxious Thoughts/Cognitions:  overestimation of danger, underestimation of your ability to cope, worries and catastrophic thoughts, underestimation of help available.

Typical Anxiety Behaviors:  avoiding situations where anxiety might occur, leaving situations when anxiety begins to occur, trying to do things perfectly or trying to control events to prevent danger, shutting down, restlessness, fidgeting.

Anxious Moods/Feelings:  anxious, panicky, nervous, , worried, overwhelmed.

Coping Strategies for Anxiety Using a Cognitive Behavioral Approach:

Coping Strategies for Emotions/Feelings:

Some helpful anxiety coping strategies include the following:  identify the feelings, rate the feelings, learn to let go, daily journaling, and talking with a friend, family member or therapist.

Physical Coping Strategies:

Some of the most helpful physical anxiety coping strategies include diaphragmatic breathing, progressive muscle relaxation, guided imagery/visualizations that focus on your senses, physical exercise, yoga and walking in nature.

Coping Strategies for Cognitions/Thoughts:

The following list includes helpful coping strategies for challenging our distorted anxious thoughts:  healthy distractions (counting, crossword puzzles), scheduled worry time, various cognitive exercises (thought records, cognitive restructuring, worst/best/realistic case scenario) and mindfulness.

Behavioral Coping Strategies:

Behavioral coping strategies to lessen anxiety include: exercise, yoga, meditation, acupuncture, massage, making time to socialize (friends, hobbies, sports), a healthy diet and a healthy sleep hygiene routine.

If you are looking for help with your anxiety, please contact me to schedule a free initial consultation.