Anxiety: breathing routine
Practical tips for controlling anxiety with breathing exercises.
"Therapy is a safe space to welcome, understand and transform."
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Rafaelly Bottega Pazzin | CRP 07/26615
Psychologist specialized in Cognitive-Behavioral Therapy and Schema Therapy. I work with teenagers and adults, online and individually, with the possibility of Parent Training.
I also offer sessions in English.
Developed by Dr. Aaron Beck, cognitive-behavioral therapy aims to change maladaptive functioning patterns through cognitive and behavioral techniques. With more structured sessions, the therapist helps the patient identify, question, and change behavioral patterns.
Identifying automatic thoughts and their impact on emotions and behaviors is the basic premise of CBT. Understanding these functioning patterns helps the patient bring to awareness aspects that were previously unconscious.
CBT is a reference in treating Anxiety Disorders, Mood Disorders, Addictions, Eating Disorders, and general everyday issues.
It is extremely effective for short- and medium-term problems.
Schema Therapy is an approach developed by Dr. Jeffrey Young that integrates elements of cognitive-behavioral therapy, Attachment Theory, psychoanalysis, and Humanistic Therapies. Its focus is on the therapeutic relationship with the patient, helping them identify and address their emotional needs more effectively.
In ST, we also seek to understand patterns of cognitive, emotional, and behavioral functioning. However, these patterns tend to be more enduring and affect the patient’s life in a more global way, harming personal and professional aspects throughout their life.
ST is a deeper treatment, but with longer-lasting and long-term benefits. It improves the quality of interpersonal relationships, increases self-esteem and self-confidence, reduces self-sabotage, and enhances overall quality of life.
Considered the ailments of the 21st century, both anxiety and sadness are normal and adaptive feelings. However, excessive and persistent functioning of these feelings results in significant emotional and physical suffering.
Some signs that your anxiety may be functioning in a maladaptive way include:
Signs you may be going through a depressive episode or disorder:
If you identify with some of these symptoms, an evaluation is necessary to identify and name more effectively what is happening, as well as to understand the severity of the symptoms.
Sometimes people suffer for so long with these problems that they cannot imagine themselves without these symptoms. But I am here to tell you: there is treatment and there is healing.
Cultural adaptation is the process by which a person adjusts to the customs, values, behaviors, and social norms of a culture different from their own. When moving to another country, the individual faces a new way of living, communicating, and even understanding the world around them. This transition can be enriching but also challenging, as it involves stepping out of one’s comfort zone and often facing “culture shock,” which includes feelings of strangeness, frustration, and even isolation.
Living abroad brings emotional and practical difficulties: missing family, language barriers, differences in customs, discrimination, difficulties in making new friends, and a constant feeling of not belonging. These experiences can generate anxiety, sadness, low self-esteem, and even identity crises. In this context, therapy becomes a strong ally in the process. Psychological support—especially with a therapist who understands the nuances of living abroad—can help process these emotions, develop adaptation strategies, and build a healthier sense of belonging.
With the popularization of online therapy, receiving emotional support has become much more accessible, even while living abroad. Having a therapeutic space in one’s own language, with a professional who understands both the culture of origin and the challenges, can make all the difference. In addition to flexible schedules and access from anywhere in the world, online therapy offers a safe environment to express emotions, reframe experiences, strengthen mental health, and enhance emotional intelligence during the adaptation process.
Romantic relationships are part of human life and directly influence our emotional well-being. When they are healthy, they provide support, safety, affection, and mutual growth. However, even in bonds based on love, it is natural to face challenges: differences in expectations, misalignments, communication difficulties, jealousy, conflicts, or insecurities may arise over time. Knowing how to deal with these issues is essential for the relationship to remain strong, balanced, and for the couple to stay connected. When the relationship begins to negatively affect emotional health—with constant wear and tear, disrespect, or disconnection—it is important to raise a red flag. In more serious situations, a person may be experiencing an abusive relationship or even emotional dependency. In some cases, the individual may end up losing themselves within the relationship or accepting harmful behaviors out of fear of being alone or not recognizing their own worth.
When someone realizes that the relationship no longer makes sense or that they need to leave the relationship for any reason, it becomes necessary to go through a breakup. A breakup is experienced much like grief and requires good self-awareness to be processed in a more balanced way. In some cases, ending the relationship can be experienced with deep pain, intensifying feelings of rejection, guilt, or loss of self-esteem.
Self-esteem plays a central role in this process. When a person knows themselves, respects themselves, and understands their limits, it is easier to build healthy relationships and identify signs of emotional imbalance. In cases of abusive relationships, it is common to encounter manipulation, isolation, control, and even psychological or physical violence—which can leave deep, even traumatic marks and require specialized care. Understanding that we deserve to be treated with respect and dignity is an important step toward breaking harmful cycles.
In such situations, psychological support can be a valuable tool for care and transformation. Psychotherapy offers a safe space to reflect on emotional patterns, strengthen self-esteem, and work through emotional wounds caused by difficult relationships. It is also a path to identify recurring behaviors in relationships, understand their origins, and build healthier bonds in the future. As an online clinical psychologist, I am here to help you in this process with empathy, professional expertise, and a commitment to your emotional well-being.
Self-esteem is the way we perceive, value, and treat ourselves. It is linked to our sense of personal worth, the confidence we have in who we are, and the way we position ourselves in the world. Having healthy self-esteem does not mean feeling good all the time, but rather having a solid internal foundation that allows us to deal with criticism, frustrations, and challenges without losing connection with who we truly are.
Several factors can influence our self-esteem throughout life. Childhood experiences, family relationships, trauma, social comparisons, bullying, aesthetic standards, and professional demands are just some of the elements that shape how we see ourselves. Similarly, achievements, recognition, emotional support, self-awareness, and well-defined boundaries help strengthen this inner construction. When self-esteem is weakened, it is common to experience feelings of insecurity, fear of rejection, intense self-criticism, and even difficulty making decisions.
Strengthening self-esteem is essential to developing healthier relationships—romantic, friendships, or at work. People with good self-esteem tend to establish clearer boundaries, communicate more assertively, and create a more respectful and collaborative work environment. In addition, they tend to stand out more easily, demonstrate greater confidence in taking on responsibilities, and even achieve better professional opportunities — including recognition and compensation.
Psychotherapy is a great ally in this process. Throughout psychological support, it is possible to identify the roots of low self-esteem, deconstruct limiting beliefs, and develop a more realistic and kind view of oneself. In a safe and welcoming environment, you learn to listen to yourself with more empathy, build self-confidence, and live more authentically and lightly. As an online clinical psychologist, I am here to help you on this journey of reconnection with yourself.
Yes, all session content is confidential, according to the Professional Ethics Code.
Sessions last about 50 minutes.
It is conducted via video call, with a link sent before the session.
Cancellations must be made at least 24 hours in advance.
With prior notice, sessions may be rescheduled or refunded.
PIX, wire transfer, international transfer apps. Discount for upfront monthly payment.
Practical tips for controlling anxiety with breathing exercises.
How to deal with cultural changes and challenges.
Small actions that make a big difference in self-esteem.
Monday to Friday, 9am to 6pm (BRT/UTC-3) — Flexible for other time zones