Anxiety therapy in Pasadena California and Northeast LA
If you're looking for support to manage anxiety, you're in the right place. Anxiety can make life feel overwhelming and isolating- but you don’t have to go through it alone. Let’s talk about what anxiety looks like, how therapy can help, and the steps you can take to feel grounded, clear, and confident again.
In case you're new here, I'm Cristina Lugo, a licensed psychotherapist specializing in holistic, trauma-informed therapy for young adults and teens.
What is anxiety therapy?
Anxiety therapy is a collaborative, evidence-based approach to help you understand and manage chronic worry, panic, or fear that interferes with daily life. Whether your anxiety shows up socially, physically, or mentally, therapy gives you a space to explore the root of your emotions while learning tools to regulate your nervous system.
In my practice, I combine EMDR, somatic awareness, and mindfulness with practical strategies tailored to your experience. This process helps you feel more connected to yourself and better equipped to respond to stress in ways that honor your values and inner wisdom.
Most common symptoms of anxiety:
- Constant overthinking or difficulty controlling worry
- Sleep disturbances or fatigue
- Muscle tension or headaches
- Avoidance of social situations or decision-making
- Racing thoughts or panic attacks
- Feeling detached or "on edge"
How do I know if I have anxiety?
Anxiety shows up in many ways, and sometimes it can be hard to tell what’s “normal” stress and what needs deeper attention. Here are some questions to ask yourself:
- Do I often feel overwhelmed, even when nothing major is happening? Anxiety can turn everyday tasks into emotional mountains, making small challenges feel huge.
- Do I replay conversations or decisions over and over in my head? This mental loop, often driven by fear of judgment or failure, can be exhausting.
- Do I avoid certain places, people, or situations out of fear? Avoidance might feel like control but it often shrinks your world and increases isolation.
- Do I have physical symptoms like stomachaches, headaches, or tension I can’t explain? Anxiety lives in the body and often shows up somatically before we even name it emotionally.
- Do I feel like I have to be "chill" or "in control" all the time? That pressure can mask anxiety and make it even harder to ask for help.
If you said yes to one or more of these, you’re not alone. Therapy can help you explore where these feelings come from and give you tools to manage them with more ease.
How I treat anxiety in Pasadena, California
My approach to anxiety therapy combines both evidence-based practices and creative, heart-centered methods. I integrate:
- EMDR to process past traumas that may be fueling current anxiety
- Mindfulness and somatic awareness to help you reconnect with your body and calm your nervous system
- Narrative and expressive therapies to give voice to what’s been hard to name
- Practical strategies for boundary setting, communication, and managing overwhelm
Together, we build a plan that’s tailored to your lived experience and goals. Whether you're navigating school stress, major life transitions, or long-term anxiety, our work will be collaborative and grounding.
What topics can we talk about in therapy for anxiety?
- Managing everyday stress and burnout
- Healing from traumatic experiences or chronic stress
- Reconnecting with your body and emotions
- Navigating cultural, gender, or identity-related pressures
- Building coping skills and routines that actually work for your life
- Exploring root causes of your anxious thoughts and patterns
Ready to get started?
01
Our first session together is called the intake session
It’s a little longer than our regular 50 minute sessions so we have more time to get to know each other and talk about what brings you to therapy. I will ask you questions about your life, school, work, friends, history and more. There’s no pressure to share any of the really hard stuff on the first day, I just want to get an initial picture of who you are and what you are needing support with. If you’re a minor, I usually have one parent join us for the first 10 or 15 minutes of the intake so we can all talk together about how I will work to help you and introduce myself to your parent too. Then I will meet one on one with you for the rest of the time and for future sessions as well.
02
Together we’ll create a personalized treatment plan with your therapy goals.
The plan will include goals and tools such as EMDR, art, talk therapy or mindfulness. These goals are completely up to you and can be changed at any time. We will both keep your goals in mind as we meet together so we can stay on track.
03
Week by week, we’ll work through what’s been holding you back
So you can feel calmer, more confident, and more like you. Whether it’s navigating friendships, family, anxiety, or big emotions, you’ll build real skills to handle it all.
Anxiety therapy specialist in Pasadena, CA
I’m Cristina Lugo, LCSW and a trauma-informed therapist specializing in anxiety therapy for teens, college students, and young adults. With a deep commitment to culturally-responsive care, I help my clients untangle anxious patterns while honoring their identities, stories, and strengths. Whether you're exploring therapy for the first time or looking for something more holistic, I’m here to meet you where you are.
Tips & resources for coping with anxiety
- Spend time in nature or take short walks to regulate your nervous system
- Set small, achievable goals to avoid shutdown or avoidance
- Use journaling or voice notes to release racing thoughts
- Check out apps like Insight Timer or Headspace for guided meditations
- Talk to a therapist to build a long-term plan for your mental wellness
Hi there, I'm Cristina Lugo, LCSW
Trauma-informed therapist for teens & young adults
I help sensitive, curious, and creative young people navigate anxiety, identity, and life transitions with compassion and evidence-based care. My work is grounded in cultural awareness, empowerment, and deep belief in the human capacity to heal.
Download my free guide
Book your first session
❋ Rates: $215 per 50 minute in person or virtual session
❋ $250 per 60 minute intake session
❋ $140 for 30 minute parent consultation (virtual, phone or in person)
❋ Superbills are available for PPO reimbursement
FAQ
How does therapy help with anxiety?
Therapy provides a safe space to understand the roots of your anxiety and develop personalized strategies to manage it. Rather than just offering surface-level tools, therapy helps you explore how past experiences, identity, and relationships may be contributing to how you feel today. A good therapist doesn’t just teach you how to cope—they walk with you through the deeper layers of healing. Over time, clients often report feeling more confident, grounded, and in control of their responses.
What is the strongest natural anti-anxiety remedy?
There isn’t a one-size-fits-all answer, but some of the most effective natural supports include regular physical movement, mindfulness practices, herbal teas like chamomile, magnesium supplements, and prioritizing sleep. These methods can complement therapy by supporting your nervous system. However, it’s always important to talk with a healthcare provider before trying new supplements.
What is the best way to calm down anxiety?
Start by connecting with your breath. Slow, intentional breathing tells your body it’s safe. Then try grounding exercises—name five things you see, four you can touch, three you hear, etc. These small practices can shift your focus from spiraling thoughts to the present moment. Long-term, working with a therapist helps build skills to regulate anxiety before it becomes overwhelming.
What type of therapy is best for anxiety?
Acceptance and Commitment Therapy (ACT), EMDR, and mindfulness-based approaches are widely used and effective. In my practice, I blend these with creative and somatic methods to offer a whole-person approach. Everyone’s needs are different, and the “best” therapy is the one that fits who you are and what you’re going through.
How often should you see a therapist for anxiety?
Weekly therapy sessions are ideal when starting out, as they allow us to build a trusting relationship and momentum. Once progress is being made, sessions can shift to every other week or monthly for maintenance. That said, your needs and goals will guide our pace—this is your journey.
Do you take insurance?
I am considered an out-of-network provider and do not bill your insurance. However, if you have a PPO plan, you may be able to get partial reimbursement of your therapy costs which is a great way to make therapy more affordable to you. I can provide you with superbills each month which you can then submit online to your insurance company and they would issue you a reimbursement check directly. Check with your plan to determine the percentage reimbursement you qualify for.
What is your cancellation policy?
I require 24 hours notice in order to cancel an appointment without charge. If something comes up for you, I can offer you reschedule options within the same week. If we are unable to reschedule then I will still need to charge the cancellation fee which is the full fee for our time.
What is a Good Faith Estimate?
You have the right to receive a “Good Faith Estimate” explaining how much your medical and mental health care will cost.
Under the law, health care providers need to give patients who don’t have insurance or who are not using insurance an estimate of the expected charges for medical services, including psychotherapy services.
You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency healthcare services, including psychotherapy services.
You can ask your health care provider, and any other provider you choose, for a Good Faith Estimate before you schedule a service.
If you receive a bill that is at least $400 more than your Good Faith Estimate, you can dispute the bill. Make sure to save a copy or picture of your Good Faith Estimate.
For questions or more information about your right to a Good Faith Estimate,
visit www.cms.gov/nosurprises or call (800) 985-3059.
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