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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

Tannia Duenas

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12/27/2025

This is unfortunately common with anxiety 😦 . When your nervous system is on high alert, normal sensations get misread as threats.

instead of asking “What is this?” try saying, “This is a sensation, not a signal.”

Name it (tight chest, warm face, flutter), then gently bring your attention back to what you’re doing.

The less you analyze the sensation, the faster your body settles.

Does that happen to you too?

Follow & for mental health support 🙂

12/24/2025

Try these self-soothing techniques for anxiety! 🌿

Dealing with anxiety can feel like a rollercoaster ride, and sometimes, we all need a little extra support to calm those nerves.

Self-soothing can be very helpful for managing emotions, fostering resilience, and enhancing overall well-being when you’re feeling overwhelmed.

Here are some ways to self-soothe:

🌿 Focus on your 5 senses. It’s a great way to ground yourself in the present moment and take a step back from those anxious thoughts.

🌿 Taking slow, deep breaths can work wonders. It’s like hitting the calm button on your mind and body.

🌿 Meditation is a powerful tool for practicing mindfulness and easing that racing mind.

🌿 Progressive muscle relaxation might sound fancy, but it’s pretty simple and effective. You tense a group of muscles, such as your fists or shoulders, for about 5-10 seconds. Then, release the tension completely, allowing the muscles to relax. Repeat with different muscles until your whole body is relaxed.

🌿 Sometimes, all you need is a brisk walk to clear your head and get those endorphins flowing.

🌿 And last but not least, don’t underestimate the power of a hobby! Whether it’s painting, gardening, or dancing in your living room, find something that brings you joy and helps you relax.

✅ what’s your favorite soothing technique?

12/16/2025

Growth is subtle, but it’s there. Here are 6 signs you’re on the right path:

You feel more present in your daily life instead of overwhelmed.

Small triggers no longer feel as intense or overwhelming.

You have healthier coping strategies, like deep breathing or journaling.

You’re setting better boundaries with people and situations.

You start recognizing your triggers before they lead to full-blown anxiety.

You’re more compassionate with yourself during tough moments.

Keep going, I’m rooting for you!

Tannia

P.s. My practice is taking new clients. Comment RELIEF to schedule an appointment today.

12/10/2025

Anxiety often whispers some lies into our minds, convincing us of things that can hold us back and cause distress.

Some lies anxiety wants you to believe can be:

🤥 You convince yourself that you must constantly be productive to prevent chaos and failure, even at the expense of your well-being.

🤥 Anxiety tells you that speaking up will only lead to embarrassment or rejection, so you remain silent, stifling your voice and ideas.

🤥 It convinces you that you must constantly cater to the needs of others or risk being alone, draining your energy and neglecting your own needs.

🤥 Comparing yourself to others, anxiety insists that you’re not good enough, fostering feelings of inadequacy and self-doubt.

🤥 Fearful of disappointing others, anxiety prevents you from setting boundaries and saying no, leaving you overwhelmed and resentful.

🤥 It pressures you to suppress your emotions, convincing you that showing vulnerability is a sign of weakness, causing inner turmoil and emotional repression.

Have you ever fallen for any of these lies?

💛 Healing is possible. But it starts with changing how you respond to yourself.

If you’re ready to feel better and start therapy, comment RELIEF. (California residents only)

12/04/2025

Living with anxiety can lead to your mind telling you lies more often than you’d like to 😅 It is essential for you to recognize the things your anxiety wants you to believe so you can challenge them and take steps towards healing and recovery.

Some of the lies can be:

😓 Anxiety often tricks us into believing that we’re in constant danger or defenseless if we don’t have complete control over the future.

😓 It convinces us that making a mistake is synonymous with failure, undermining our confidence and self-worth.

😓 The fear of judgment and scrutiny from others can paralyze us, making us believe that everyone is constantly watching and critiquing our every move.

😓 Anxiety thrives on keeping us within our comfort zones, convincing us that any change or uncertainty is inherently dangerous.

😓 It feeds the illusion that we need to control every aspect of our lives to prevent things from going wrong, leading to heightened stress and rigidity.

😓 It distorts our perception of decision-making, making us doubt our choices and believe that they’re always wrong or inadequately thought out.

Can you relate to any of these?

Ps. is taking new clients!

11/29/2025

If you have anxiety, people might think you’re being “rude” when really, you’re just struggling. 💙

😞 Canceling plans last minute - You wanted to go, but anxiety took over.

🙈 Avoiding eye contact - You’re not being disrespectful, you just feel uncomfortable being looked at.

😣 Seeming irritable - Anxiety makes you feel on edge, and sometimes, it comes out as snapping.

📵 Not answering calls or texts - The thought of talking can feel overwhelming.

🏃‍♀️ Leaving events early - Socializing drains you, and you need a break.

😶 Avoiding people in public - It’s easier than forcing small talk when anxiety is high.

If this sounds like you, know that you’re not alone. 💙 Anxiety can be tough, but you’re doing your best!

Has this happened to you? Drop a 💙 if you relate.

Comment “READY” to start therapy 🥹

11/23/2025

What has Anxiety TAKEN from you?

Here’s what I hear the most from my clients in therapy. Let me know if that also sounds like something you struggle with:

📣 Inner peace: Anxiety steals away the sense of inner calm and serenity, leaving you in a constant state of worry and unease.

📣 Joy and happiness: Anxiety prevents you from fully experiencing and embracing moments of joy and happiness, often overshadowing them with fear and negativity.

📣 Self-confidence: Anxiety erodes your self-confidence, making it difficult to believe in yourself and your abilities, leading to self-doubt and hesitation.

📣 Restful sleep: Anxiety disrupts your sleep patterns, making it challenging to get a good night’s rest and leaving you feeling tired and groggy.

📣 Growth opportunities: Anxiety can hold you back from taking on new challenges and pursuing personal growth, hindering your potential for personal development.

📣 Meaningful relationships: Anxiety can make it difficult to form and maintain deep, meaningful connections with others, often causing you to withdraw or struggle with trust and intimacy.

I know it’s hard to cope with, but keep going. You are so much stronger than you think!

Hoping you find peace and healing,

Tannia

is taking new clients!

11/21/2025

🤔 How accurate is this??

5 things people with anxiety secretly do alone:

• #1 Replaying past events in your head to try to correct

• #2 Imagining future events and trying to figure out any surprise that may not go according to plans

• #3 Replaying TV shows over and over again because you know what will happen

• #4 Socially withdrawing to cope with your symptoms of feeling overwhelmed with the messages waiting for you

• #5 Typing out a message to explain your struggle but deleting it because you second guess yourself

Is this accurate???

🌟 Ready to learn more about managing your anxiety?
My practice is taking new clients! Comment RELIEF to book your appointment today

11/18/2025

Have you been avoiding your friends? 🤔

Sometimes our mind overflows with different situations.
What if I embarrass myself?
What if they don’t like me?
Sound familiar?

It’s like our minds are on overdrive, imagining all the ways things could go wrong. This is anxiety doing its trick.

These signs can mean anxiety is affecting your social life:

👀 You cancel last minute because of the overwhelm.

👀 Maintaining conversations feels more difficult.

👀 You worry about how they will react to your symptoms.

👀 You get exhausted from overanalyzing.

👀 You can shut off mid-gathering.

👀 You struggle with negative self-talk.

You are not alone in feeling this way, and it’s okay to ask for support when you need it.

Schedule an appointment today if you’re ready to work on your anxiety!

Address

El Centro, CA
92243-92244

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

https://www.anxietyreliefservices.com/

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