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Insight Counseling

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United States
Santa Cruz, CA
Insight Counseling

✨Empowering individuals to gain insight, create balance & thrive✨
❋ Anxiety | ADHD | Life Transitions
❋ LMFT 121872⑊LPCC 1131
❋ Online | Based in CA

✨Empowering individuals to gain insight, create balance & thrive✨
❋ Anxiety | ADHD | Life Transitions
❋ LMFT 121872⑊LPCC 1131
❋ Online | Based in CA
❋ Contact us through our website, as these messages may not be checked daily.

02/16/2026

We’ve all felt it. That sudden, desperate urge to overhaul your entire life at 2 a.m.
You decide you need to wake up at 5 a.m. every day, meal prep exclusively organic lunches, color-code your calendar, and finally launch that side project. On the outside, it looks like high-achieving ambition.

But on the inside? It feels heavy. It feels urgent.
You’ve convinced yourself that if you could just "fix" your routine, your body, or your career, the anxiety would finally quiet down. But trying to force change when you are dysregulated is like trying to drive a car with the emergency brake on. You might move forward a few inches, but you’re burning out the engine.

Here is the truth: That frantic need for control isn't a productivity issue. It’s a safety issue.
From a trauma-informed perspective, the urge to "reinvent" yourself is often a flight response. Your nervous system is overwhelmed and scanning for a way to feel safe again. You don’t need a new planner or a stricter routine. You need regulation.

Real growth isn't about doing more; it's about untangling your worth from your productivity.
When you shift your focus from "fixing" yourself to regulating your nervous system, change stops feeling like a frantic escape and starts feeling like a steady, natural evolution. It’s about aiming for "B-Minus" consistency rather than "A-Plus" burnout.

Therapy isn’t just about talking; it’s about learning the tools to bring your body back to a place of safety so you can actually enjoy your life. You are allowed to be a work in progress without being a "project" that needs to be fixed.

If you are in California and you’re tired of oscillating between "manic productivity" and "couch paralysis," let's move you from surviving to steady.

Read more: https://www.macychapman.com/blog/panic-vs-productivity-nervous-system
Check the link in bio to schedule your free consultation. 🌿

02/11/2026

The 3 AM Panic Isn’t Ambition. It’s Exhaustion. 🛑

We’ve all been there. It’s late, you’re tired, and suddenly you decide you need to change everything about your life right now.
You think you need a better routine. Usually, you just need your body to stop feeling like it's in danger. 🏃💨

You can't plan your way out of burnout.

Try this instead:
1️⃣ Admit it: You aren't lazy. You're just fried.
2️⃣ Pause: Don't do a workout. Just step outside and look at the sky.
3️⃣ Lower the bar: You don't need to be perfect today. You just need to be okay.

Ready to stop surviving and start feeling steady? I help high achievers find their footing again.

👇 Click the link in my bio to book a free consultation.

01/28/2026

Letting go of traditional resolutions doesn’t mean giving up on growth. It means choosing an approach that honors your humanity.

If you are tired of the "New Year, New Me" pressure cooker, try these neuro-affirming strategies instead:

1️⃣ Clarify Values: Move toward what lights you up (joy, energy) rather than running away from what you fear (judgment, failure).

2️⃣ Micro-Steps: Shrink the goal until it feels "too easy." Put on the shoes. Write one sentence. Reset the desk for 2 minutes. Small safety signals build momentum.

3️⃣ Curiosity over Criticism: When you slip up (because you are human), don't judge. Ask, "I wonder what happened there?" instead of "What is wrong with me?"

4️⃣ "B-Minus" Consistency: Perfection is the enemy of done. Aim for showing up imperfectly. Missing a day isn't a failure; it's just data.

Need a different map? 🗺️ Therapy offers a space to explore your goals in a way that feels realistic and sustainable—especially if anxiety or ADHD tends to get in the way.

Dive deeper into these strategies on the blog: https://www.macychapman.com/blog/why-new-years-resolutions-backfire

01/26/2026

It’s mid-January. The shiny planner is unopened. The running shoes are staring at you from the corner. And you feel that familiar heaviness of "I failed again."

Stop right there. ✋

The problem isn’t your willpower. The problem is that traditional resolutions are often designed to fight against your nervous system, not with it.

When we set rigid, self-critical goals ("I need to fix myself"), we spike our cortisol levels. For a brain managing ADHD, anxiety, or burnout, this pressure signals a threat, leading to a "freeze" response. You aren't lazy—you are biologically overwhelmed. 🧠

The Neuro-Affirming Shift: Instead of white-knuckling through pressure, try this:
1️⃣ Micro-Steps: Make the task so small it feels "too easy."
2️⃣ Curiosity: Ask "I wonder why?" instead of "What's wrong with me?"
3️⃣ "B-" Consistency: Perfection is the enemy. Just show up imperfectly.

Ready to stop the start-stop cycle? I help individuals navigate life transitions without the burnout. Let's build a map that works for your brain.

🔗 Schedule your free consultation: https://www.macychapman.com/

01/21/2026

The Mid-January Slump is Real (And it’s not your fault) 📉

It’s that time of the month. The motivation from January 1st is starting to fade. The shiny new planner is sitting unopened. The running shoes are gathering dust.

And then comes the familiar heavy feeling: "I failed again."

Stop right there. ✋

If this cycle sounds familiar, I want you to hear this clearly: This isn't a personal failure. It is a biological one.

Traditional resolutions are often designed to work against our nervous systems, not with them. When we set rigid, self-critical goals ("I need to fix myself"), we spike our cortisol levels.

For a brain navigating ADHD, anxiety, or burnout, this pressure doesn't look like motivation—it looks like a threat. And what does the brain do when threatened? It freezes. (Hello, procrastination).

Swipe through to see why your "laziness" is actually a safety response. 👉

Read the full breakdown on why resolutions backfire here: https://www.macychapman.com/blog/why-new-years-resolutions-backfire

12/29/2025

5 ADHD Motivation Hacks That Actually Work 🚀

Stop waiting for motivation to strike. It might not show up today.

Instead, try these 5 strategies drawn from CBT and Positive Psychology to kickstart your executive function:

1. Shrink the Task: Your brain loves completing things. Give it tiny wins. "Put on shoes" > "Go for a run."
2. If-Then Planning: Automate your decisions. "If I get distracted by Instagram, then I will set a 5-minute timer."
3. Reframe Language: "I have to" creates resistance. "I choose to" creates empowerment.
4. Find Meaning: Boring tasks kill dopamine. Connect the task to a value you care about (freedom, creativity, growth).
5. Weekly Reflection: Look at what worked, not just what failed.

Want to dive deeper into these strategies? Read the full guide here: https://www.macychapman.com/blog/adhd-motivation-strategies-teens-young-adults

12/22/2025

"I know what I need to do... I just can't seem to do it." 🛑

Does this sentence haunt you? It’s the most common frustration I hear from people with ADHD.

Here is the truth: You aren't lazy. Your brain's reward system (Dopamine) and threat system (Anxiety) are working against you.

When a task is boring, your brain doesn't send the "Go" signal. When a task is overwhelming, your brain hits the "Abort" button to relieve anxiety immediately.

But motivation isn't something you either have or don't have. It is something you build.

By combining Cognitive Behavioral Therapy (CBT) with Positive Psychology, we can move away from shame spirals and toward systems that actually work for your unique brain.

Swipe through to understand the biology behind the struggle. 👉

For the full breakdown of strategies that work, read the blog post here: https://www.macychapman.com/blog/adhd-motivation-strategies-teens-young-adults

12/16/2025

Why your motivation feels like a broken light switch 💡

Have you ever sat on the couch, screaming internally at yourself to "Just get up!" but your body won’t move?

That’s not laziness. That is executive dysfunction, and it is the reality for many teens and young adults with ADHD. 🧠

Motivation isn’t something you magically "have"—it’s a system you build. Here are 5 CBT strategies to hack your dopamine and get moving:

1️⃣ Shrink the Task: "Write paper" is too big. "Open laptop" is doable. 2️⃣ If-Then Plans: Decide how you’ll handle distractions before they happen. 3️⃣ Anchor to Meaning: Connect the boring task to your personal values. 4️⃣ Reframe: Swap "I have to" for "I choose to." 5️⃣ Reflect: Weekly checks to build self-trust.

You aren't broken. You just need a different blueprint. 🛠️

Read the full breakdown here: https://www.macychapman.com/blog/adhd-motivation-strategies-teens-young-adults

10/29/2025

Staring at a blank page when your mind is full? You're not alone. The pressure to journal "perfectly" is the biggest barrier to clarity.

But what if you let go of the rules? What if you just let the words flow? That's where the healing begins.

💾 SAVE this for a moment you need it.

If you're ready for a guided space to explore your story, learn more about how I can support you at the link in my bio or by visiting www.macychapman.com

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10/27/2025

That 'blank page' anxiety is real. You want to journal for your mental health, but the pressure to be profound can keep your best thoughts stuck in your head.

But what if you could trade that pressure for clarity? Swipe through to follow the journey from a blank page to a clear mind. We’ll explore how letting go of the 'rules' is the real secret to unlocking the healing power of journaling.

If you’re ready for a guided space to explore your story, you can learn more about working with me by visiting www.macychapman.com

10/24/2025

Ever feel that pressure to "do journaling right"? It can freeze the pen before you even begin. But what if the most healing moments came from letting go of the rules altogether?

Swipe through for a gentle guide to journaling freely—from simple ways to start when you feel stuck, to compassionate prompts that invite you to explore your inner world.

Think of it less like an essay and more like an honest conversation with yourself. If you’re craving a space to hear your own voice more clearly, you can learn more about working with me by visiting www.macychapman.com

09/29/2025

That sinking feeling when you say "yes" but your whole body is screaming "no"? It’s a sign that your energy is worth protecting. Setting boundaries isn't selfish—it's a vital act of kindness to yourself and others.

Swipe through to explore a more compassionate approach, inspired by our latest blog post. These shifts are small, but they are mighty. Think of them as rehearsals for self-respect.

For the full list of scripts and strategies, head to the blog:
https://www.macychapman.com/blog/scripts-for-setting-boundaries-when-youre-afraid-to-disappoint-people

If you’re ready to honor your energy without the guilt, learn more about working with me by visiting www.macychapman.com

Address

Santa Cruz, CA
95062

Opening Hours

Tuesday	11am - 6pm
Wednesday	11am - 5pm
Thursday	11am - 5pm
Friday	11am - 3pm

Telephone

+18312220455

Website

http://www.macychapman.com/

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