How do I know if Lisa Chen & Associates is the right fit for me?

We offer a complimentary 15-minute phone consultation. It's a chance to get to know us, understand our approach, and see if we align with your needs. The purpose of an initial consultation is to determine if you are a good fit for working together. You can expect a 15–20 minute conversation where you will have the opportunity to share your concerns, goals, and what you hope to achieve through therapy. This is also a chance for you to ask questions and get a sense of the therapist's approach and personality.

Our fees range from $180 to $350 per 50-minute session based on the clinician's experience, specialized training, and services provided. Lisa Chen's fees are $350 per 50-minute session for both individual and couples counseling. Licensed Client Session fees are $200 for individual and $225 for couples counseling per 50-minute session. Associate Clinician fees are $180 for individual and $200 for couples counseling per 50-minute session. We also reserve spots for clients requesting a sliding-scale rate to accommodate financial needs.

Do you accept insurance?

Lisa Chen & Associates are out-of-network providers. We provide monthly insurance statements ('Superbills') for you to seek partial reimbursement from your insurance company according to your policy. For questions about your out-of-network benefits, please contact your insurance carrier before scheduling.

What is your cancellation policy?

Weekly clients are allowed 3 free cancellations every 6 months, and bi-weekly clients are allowed 2 free cancellations every 6 months, beginning from the date of your first session. You will be responsible for payment for your normally scheduled session time for all cancelled appointments beyond this. Please provide at least 48 hours' notice for cancellations. You may always choose to reschedule and/or take sessions virtually to accommodate occasional scheduling conflicts.

How often should I expect to meet?

We recommend weekly therapy sessions for optimal progress. However, there are times when clients prefer to meet twice a week for more complex challenges. During your initial phone consultation, let us know if you are interested in more frequent sessions.

Are you offering in-person sessions?

Yes, we are seeing clients in our South Bay office located at 2615 Pacific Coast Highway, Suite 326, Hermosa Beach, CA 90254. We also offer telehealth sessions for California residents.

How do I get started with counseling?

The first step is to schedule an initial consultation by calling our office or submitting the contact form on our website. This allows us to understand your needs and match you with the best therapist for your situation. From there, we'll work with you to schedule ongoing sessions.

The 90-Second Rule: How Neuroscience Can Stop Emotional Overwhelm

Quick Summary

Topic: The 90-Second Rule is a neuroscience-backed tool that explains why emotional surges are short-lived — and how to stop feeding them before a moment becomes a mood.

Key Takeaways:

According to Harvard neuroscientist Dr. Jill Bolte Taylor, the body’s physiological response to an emotional trigger peaks and begins to fade in about 90 seconds. After that, staying upset is a choice driven by thought, not biology.
Rumination is what keeps the storm alive. When we mentally replay an upsetting event, we trigger a fresh wave of stress chemicals, turning a fleeting reaction into a prolonged mood or, over time, a personality pattern.
The antidote is observation, not suppression. Noticing physical sensations without judgement — rather than adding a story — allows the body’s stress response to complete its natural cycle and return to baseline.

Next Steps: Explore more emotional regulation strategies with our team at Lisa Chen & Associates or learn how these tools are used in therapy for high-achievers and couples therapy.

The Moment Everything Changes: Your 90-Second Window

Imagine this: you’re driving to work, lost in thought, when someone cuts you off. Your heart races. Your muscles tighten. A rush of adrenaline floods your system. In that instant, your body feels hijacked.

What most people don’t know? That chemical storm coursing through you has an expiration date. According to Harvard neuroscientist Dr. Jill Bolte Taylor, the intense physiological reaction to an emotional trigger lasts about 90 seconds—and then your body begins to return to baseline. The catch? Whether you stay upset after those 90 seconds are up is up to you.

The Science Behind the 90-Second Rule

1. The Initial Surge
When your brain detects a threat—whether physical danger or a snub in a meeting—it releases stress-related neurochemicals like adrenaline and noradrenaline. Your “fight or flight” response kicks in: faster heartbeat, shallow breathing, tense muscles.

2. The Reflexive Response Window (90 Seconds)
This chemical wave peaks and begins to fade in under 90 seconds. If you simply observe your feelings without adding new thoughts, your body’s stress response completes its natural cycle.

3. How We Accidentally Keep the Storm Alive
If you’re still upset after those 90 seconds, it’s usually because your mind has started ruminating—mentally replaying the event, telling yourself the story again, and triggering a fresh wave of stress chemicals. Research by Dr. Susan Nolen-Hoeksema shows that rumination doesn’t just prolong negative moods—it intensifies them, paving the way for anxiety and depression.

4. The Turning Point
Dr. Bolte Taylor’s insight is simple but powerful: once that 90-second surge passes, you can either step out of the loop or dive back in. Mindfulness and emotion labeling—naming the feeling without judgment—help create the pause needed to let go.

From Moment to Mood to Mindset

If you keep feeding an emotion with repetitive thoughts, it can evolve:

Moment: Lasts seconds to minutes.
Mood: Lasts hours to days.
Temperament: Lasts weeks or months.
Personality Trait: Becomes part of how people know you.

The 90-second rule is your opportunity to interrupt that progression.

“When clients realize their body’s intense reaction has a built-in off-switch, it changes everything. The 90-second rule doesn’t make you less human—it makes you more in control of how you respond, without losing your authenticity.”

— Lisa Chen, LMFT Hermosa Beach Therapist

How to Use the 90-Second Rule in Real Life

Example: You get a critical email from your boss.

Notice the rush—heart racing, face flushing.
Pause for 90 seconds and observe your physical sensations without judgment.
Resist the urge to mentally rehearse your defense or replay the criticism.
Choose your next step once the wave passes—maybe it’s taking a walk, breathing deeply, or drafting a calm reply.

Why This Works in Therapy

In my practice, I often teach clients that emotional regulation isn’t about never feeling—it’s about knowing when and how to let go. For high-achieving individuals and couples under stress, this tool can prevent unnecessary conflict and promote faster recovery from emotional spikes.

Frequently Asked Questions

Q: Is it really possible to calm down in 90 seconds?
A: Physiologically, yes—if you avoid fueling the emotion with repetitive thoughts. Mental replay is what keeps the feeling alive.

Q: What if the emotion feels too big to let go?
A: Strong emotions often feel like they’ll last forever, but they’re waves. Techniques like grounding, breathwork, and mindful labeling can help you ride it out.

Q: How can couples use the 90-second rule?
A: In conflict, take a 90-second pause before responding. This prevents saying something in the heat of the moment that you’ll regret.