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 Wheel of Awareness: Your Secret Weapon Against Burnout and Stress

Summary

The Wheel of Awareness, developed by Dr. Dan Siegel, is a powerful mindfulness-based practice that helps high-achieving professionals reduce stress, prevent burnout, and improve mental clarity. By guiding attention through four domains—senses, internal bodily sensations, thoughts/emotions, and relational connections—the practice activates the prefrontal cortex and promotes brain integration.

For entrepreneurs, executives, and driven individuals often overwhelmed by constant demands, this technique offers a science-backed way to regain balance, build resilience, and boost emotional regulation. Regular practice supports neuroplasticity, enhances self-awareness, and rewires the brain for long-term stress resilience.

Are you a high-achieving executive, a perfectionist entrepreneur, or a driven professional feeling the weight of constant stress? Do you find yourself teetering on the edge of burnout, unsure how to regain your balance? As a psychotherapist specializing in stress and burnout, I've seen firsthand how these challenges can impact even the most successful individuals. But there's hope, and it comes in an unexpected form: a wheel.

No, not your car's wheel (though a drive might help clear your head). I'm talking about the Wheel of Awareness, a powerful tool developed by Dr. Dan Siegel that's changing the game for stress management and burnout prevention.

Understanding Stress and Burnout: The High Achiever's Dilemma

First, let's talk about what you might be experiencing. Stress and burnout aren't just buzzwords; they're real experiences with tangible symptoms:

Constant fatigue that sleep doesn't seem to fix
Difficulty concentrating or making decisions
Feeling disconnected from your work or personal life
Increased irritability or emotional outbursts
Physical symptoms like headaches or muscle tension

Sound familiar? You're not alone. Many high achievers find themselves here, pushing harder and harder until suddenly, the well runs dry.

As Dr. Siegel puts it, "When we're stressed, our attention narrows, limiting our perspective and often leading to reflexive, habitual responses rather than thoughtful, intentional ones."

This is where the Wheel of Awareness comes in.

The Wheel of Awareness: Your Brain's Reset Button

Imagine having a tool that could help you step out of the stress cycle, gain a broader perspective, and actually change how your brain responds to pressure. That's what the Wheel of Awareness offers.

Here's how it works:

Think of the Wheel of Awareness like a pizza with four slices:

Things you can sense (like what you see, hear, or feel)
What's going on inside your body (like your heartbeat or breathing)
Your thoughts and feelings
Your connections to other people and the world around you

The center of the pizza is your awareness - the part of you that notices all these things.

Dr. Siegel explains, "The Wheel of Awareness practice helps integrate consciousness itself, promoting a more balanced and flexible way of being in the world."

Why It Works: The Neurobiology of Awareness

Now, I know what you're thinking. "Sounds nice, but I need results." Let's break down why this actually works, especially for those of us who like to understand the mechanics:

Stress Reduction: Focusing on different aspects of awareness activates your prefrontal cortex (the thinking part of your brain) and calms the amygdala (your brain's alarm system). This literally reduces the stress response in your body.
Improved Brain Integration: Regular practice strengthens connections between different parts of your brain. This is like upgrading your mental hardware, leading to better decision-making and emotional regulation.
Neuroplasticity Boost: The varied focus of the Wheel practice enhances your brain's ability to adapt and change, making you more resilient to future stressors.
Enhanced Self-Awareness: By regularly checking in with different aspects of your experience, you become better at recognizing early signs of stress and burnout before they escalate.
Mood Elevation: This practice can increase chemicals in your brain that make you feel good, like serotonin and dopamine. These chemicals are often low when you're burned out.

As Dr. Siegel notes, "This practice isn't just about feeling better in the moment; it's about changing the very structure of your brain to be more resilient and balanced."

Experience the Wheel of Awareness: A Guided Practice

Now that you understand the concept and its benefits, let's try it out. Here's a simplified version of the Wheel of Awareness practice:

Get Comfortable: Find a comfy position. You can sit in a chair or lie down. Close your eyes if you want.
Notice Your Awareness: Start by noticing that you're aware. This is the center of your wheel.
Focus on Your Senses: What do you hear right now? What do you feel touching your skin? Just notice these things.
Check In with Your Body: Notice how your body feels. Are you tense anywhere? How's your breathing?
Watch Your Thoughts: Now, notice what thoughts are passing through your mind. You don't need to change them, just observe them like clouds in the sky.
Notice Your Feelings: What emotions are you feeling right now? It's okay if they're not all positive.
Think About Connections: Lastly, think about how you're connected to others and the world around you.
Bring It All Together: Now, try to be aware of all these things at once - your senses, your body, your thoughts, your feelings, and your connections.
Finish Up: Take a deep breath and open your eyes when you're ready.

How do you feel? What did you notice? Remember, the goal isn't to feel a certain way, but just to notice what's happening.

Practical Takeaways: Incorporating the Wheel into Your Life

So, how can you start using this tool regularly? Here are some practical steps:

Start Small: Begin with just 5 minutes a day. Set a reminder on your phone if needed.
Use Transition Times: Practice briefly when switching between tasks or meetings. It's a great reset.
Make it Routine: Incorporate it into your morning or evening routine, like brushing your teeth for your brain.
Customize It: Focus more on the areas that resonate with you. Some find bodily sensations most grounding, others prefer the connection aspect.
Be Patient: Like any skill, this takes practice. Don't expect perfection (I know that's hard for us perfectionists!).

Remember, getting over burnout takes time. Be patient with yourself as you practice. Each time you do this, you're helping your brain get stronger and more resilient!

When to Seek Additional Help

While the Wheel of Awareness is a powerful tool, sometimes we need extra support. If you're experiencing persistent symptoms of burnout or stress that interfere with your daily life, it might be time to consider therapy.

Remember, seeking help is a sign of strength, not weakness. It's about optimizing your performance and wellbeing, just like you would in any other area of your life.

Conclusion: Your Journey to Balance Starts Here

As high achievers, we're used to pushing ourselves to the limit. But true success isn't just about achievement; it's about sustainable performance and fulfillment. The Wheel of Awareness offers a scientifically-backed method to help you maintain that balance.

Dr. Siegel reminds us, "The key to resilience is flexibility - in our thinking, our emotions, and our behaviors."

By incorporating this practice into your life, you're not just managing stress; you're rewiring your brain for long-term resilience and success. And isn't that the ultimate achievement?

Ready to take the first step? Start with just five minutes today. Your future, more balanced self will thank you.

Frequently Asked Questions (FAQs)

Q: What is the Wheel of Awareness?
A: It’s a guided mindfulness practice developed by Dr. Dan Siegel that enhances self-awareness by focusing attention on four domains: sensory input, internal body sensations, thoughts/emotions, and interpersonal connections.

Q: How does it help with stress and burnout?
A: It activates the prefrontal cortex and calms the amygdala, reducing the physiological stress response. It also strengthens brain integration and emotional regulation, which are key for preventing burnout.

Q: How long does the practice take?
A: You can start with just 5–10 minutes a day. Full guided versions typically last 20–30 minutes, but short versions are effective too.

Q: Who is this practice best suited for?
A: It’s ideal for high achievers—executives, professionals, entrepreneurs—who struggle with chronic stress, overthinking, or emotional fatigue.

Q: Is there scientific evidence that it works?
A: Yes. Research on mindfulness, neuroplasticity, and the Wheel of Awareness shows improved emotional regulation, stress reduction, and changes in brain structure with regular practice.

Q: Can I use this even if I’ve never meditated before?
A: Absolutely. The Wheel is beginner-friendly and doesn’t require prior meditation experience. It’s a structured, accessible way to start building mindfulness.

Q: How often should I do it?
A: Daily practice is ideal, but even 3–4 times a week can deliver noticeable results.

Q: When should I seek therapy in addition to this practice?
A: If you’re experiencing persistent fatigue, emotional numbness, or your stress interferes with daily life, therapy can offer more personalized support.