Anxiety Therapy in San Diego
I'm Anat Mor Betzalel, a Licensed Clinical Social Worker (California LCSW #97610) in Rancho Peñasquitos, San Diego. I help adults with anxiety using CBT, exposure-based work and mindfulness, with a focus on reducing avoidance and building tolerance for uncertainty. Sessions are available in person at my office or by telehealth for clients in California and Florida, in English or Hebrew.
Book a free 15-minute consultation
When anxiety starts running your life
Some anxiety is part of being human. It becomes a problem when it takes up more and more space: the worry that won't switch off, the plans you cancel, the conversations you avoid, the tightness in your chest before an ordinary day. You might notice:
- Constant worry or "what if" thinking that's hard to stop
- Avoiding situations, people or decisions because of how they make you feel
- Panic attacks, or a racing heart and shallow breathing that seem to come out of nowhere
- Trouble sleeping, relaxing or concentrating
- Fear of being judged or embarrassed in social situations
I work with general worry, social anxiety and panic, as well as anxiety during pregnancy and after birth, and anxiety connected to past trauma.
Social anxiety
Social anxiety is more than shyness. It's a persistent fear of being judged, embarrassed or seen as "not enough", and it can show up in many parts of life:
- Speaking up in meetings or in a group
- Meeting new people, or making small talk
- Job interviews and work reviews
- Dating
- Presenting, performing, or being watched while you do something
- Avoiding social plans, or leaving early
- Replaying conversations afterward, looking for what you "did wrong"
In our work together, CBT helps us look at the predictions and self-criticism that drive social fear. Exposure-based practice helps you gradually step into the situations you've been avoiding, at a pace we plan together. Mindfulness helps you stay present in the moment instead of monitoring how you're coming across.
Panic attacks and panic disorder
A panic attack is a sudden surge of intense fear that usually peaks within minutes. It often comes with strong physical sensations:
- A racing or pounding heart
- Shortness of breath, or a feeling of choking
- Chest tightness
- Dizziness or lightheadedness
- Trembling, sweating or tingling
- Feeling unreal or detached, or afraid of losing control
For many people, the fear of the next attack becomes a problem of its own. You might start avoiding places where an attack happened, driving, crowded places, exercise, or anything that makes your heart race. When attacks keep coming back, and worry about them starts shaping your life, this may be panic disorder.
CBT helps you understand the cycle of physical sensations, fearful thoughts and avoidance that keeps panic going. With exposure-based work, we gradually practice facing the sensations and situations you've been avoiding, so they can lose their hold over time. You set the pace. If you have new or unexplained physical symptoms, it's a good idea to check them with your doctor as well.
How I work with anxiety
Anxiety tends to grow when we avoid what scares us, and it often feeds on the need to feel certain. My work focuses on both. Together, we look at the patterns that keep anxiety going and build a practical plan for changing them.
CBT (Cognitive Behavioral Therapy)
CBT helps you notice the thoughts and habits that fuel anxiety, and practice new ways of responding to them. It's structured and practical, and we often work on specific skills between sessions.
Exposure-based work
Step by step, and at a pace we agree on, we gradually approach the situations you've been avoiding. Over time, this can help you learn that you can handle more than anxiety tells you.
Mindfulness and mind-body practices
Mindfulness, meditation and awareness of your body can help you notice anxiety as it rises and respond with more calm and choice. I use these practices alongside established clinical approaches, not in place of them.
What the research says
The National Institute of Mental Health describes cognitive behavioral therapy, including exposure-based approaches, as a well-studied form of psychotherapy for anxiety disorders.
What to expect
We start with a free 15-minute consultation, a chance to ask questions and see whether we're a good fit. In our first sessions, we'll talk about what you're experiencing, what you'd like to change, and which approach fits you best. Individual sessions are 50 minutes.
Fees and practical details
- Individual sessions: $185.
- I'm an out-of-network provider. For PPO plans, I provide a superbill you can submit for possible reimbursement. Sessions are HSA eligible.
- In person: Rancho Peñasquitos, San Diego (92129).
- Telehealth: clients located in California, and in Florida under my Florida telehealth registration (TPSW #3941).
Common questions
How do I know if my anxiety is "bad enough" for therapy?
There's no threshold you need to reach. If anxiety is affecting your sleep, work, relationships or the choices you make, it's worth talking about.
Will I have to face my fears right away?
No. Exposure-based work is gradual and planned together. We'll decide where to start based on your needs, and you set the pace.
Can anxiety therapy be done by telehealth?
Yes. I offer anxiety therapy by secure video for clients located in California or Florida.
How long does anxiety therapy take?
It varies from person to person. We'll check in regularly on how things are going and adjust together.
Related reading: Understanding Anxiety: Symptoms, Causes & When to Seek Help · Social Anxiety Unmasked · Breathing Exercises for Anxiety Relief · Grounding Techniques for Anxiety