Licensed Marriage and Family Therapist

Specialties: Anxiety and panic disorders, chronic pain management and bereavement

Personal Statement: Almost everyone wants to achieve their goals in life. For some, life is easy, while others struggle for what seems like their entire lives. My clients and I work together to discover the reasons behind their destructive behaviors and choices. This guided discovery leads to positive changes in clients’ lives and sets the wheels in motion toward achieving their goals and dreams.

I know making that first phone call can be difficult, but I would enjoy talking with you and answering any questions you may have regarding therapy. I like to ask my clients this question, “What great thing would you attempt if you knew you could not fail?”

Insurance Accepted: Magellan, Managed Health Network, Medi-Cal, TRICARE, TriWest and any other plan that accepts out-of-network providers; Dianne handles insurance billing for clients

Education & Licensure: M.S., Counseling Psychology/Marital and Family Therapy, California Lutheran University, MFC 41077

Membership: California Association of Marriage and Family Therapists

Cutting Back on Stress and Anxiety
By Dianne Meyer-Sasada   

Today we live in a stress-filled world. Here are a few tips to reduce stress and anxiety.

 •    Take mini-breaks by incorporating a quick relaxation technique into your daily schedule. Try abdominal breathing. Breathe in through your nose and hold the breath for four counts. Exhale for a count of four. Make sure the breath goes deep into your lungs. Imagine stress and tension leaving your body with each exhalation. Repeat this for five to ten minutes.

 •    Make time for play and exercise. Exercise is an extremely important component in reducing stress. When you are very tense or anxious, your body releases excess chemicals such as adrenaline. Physical activity can reduce the chemicals and help the body return to its normal state.

 •    Change your “self talk.” Notice if your thoughts are negative. If so, counter them with constructive, realistic or positive thoughts. Use distraction, and increase your ability to distance yourself from your negative “self talk.” Be decisive; once you have made a choice – right or wrong – stop dwelling on the “what ifs.”

•    Practice the ability to accept things you can’t change or control. Increase your tolerance for ambiguity and setbacks. Look at things in shades of gray. Reduce your perception that things must turn out the way you want. Go with the flow. Increase your ability to see things in perspective.

•    Incorporate social support when you feel stressed or overwhelmed. Talking to others can promote emotional release and make you feel less alone, knowing others are there if you need them. Practice good communication and assertiveness, and use your sense of humor.

•    Create realistic goals. Break down goals into small, manageable steps. Notice and reward yourself when you have accomplished the small steps. Have a positive philosophy of life. Be patient when working toward goals. Remember, Rome wasn’t built in a day.