Stacie Spies-Matz

Stacie Spies-Matz I'm Stacie, the person behind Level Up to Health, LLC.

Level Up To Health, LLC
I help professionals, overachievers, and parents manage stress, prevent burnout, and feel better in their lives.
💛 BOOK NOW: https://calendly.com/leveluptohealth/30min I'm a Psychologist, Coach, Consultant, and a Speaker helping professionals, overachievers, and parents combat stress, prevent burnout, and improve wellbeing.

Such a great night at with , and talking about the power of community and connection.
05/01/2026

Such a great night at with , and talking about the power of community and connection.

It can feel like that voice just suddenly got louder.More pressure. More second-guessing. More “you should be doing more...
04/08/2026

It can feel like that voice just suddenly got louder.

More pressure. More second-guessing. More “you should be doing more.”

But it didn’t appear overnight.

It tends to get louder in certain seasons—when you’re stepping outside your comfort zone, when you’re being seen more, or when something starts to matter more to you.

That’s when your mind tries to protect you the only way it knows how.

By pointing out risks.
By keeping you cautious.
By questioning your every move.

It sounds like truth, but it’s often a pattern.

And not all inner critics sound the same.

If you’ve been noticing that voice more lately, it might be time to understand which one you’re actually dealing with.

Take the Inner Critic Quiz through the link in my bio.

There’s a type of person who keeps everything together.They meet deadlines.They show up.They handle responsibilities.But...
04/04/2026

There’s a type of person who keeps everything together.

They meet deadlines.
They show up.
They handle responsibilities.

But in their head, there’s a constant stream of correction.

It sounds like:
“You could’ve done that better.”
“You’re behind.”
“You need to try harder.”

So they rely on willpower.

They try to stay disciplined.
They try to stay motivated.

But it never feels like enough.

Because the pressure isn’t coming from their workload.

It’s coming from their inner critic.

And when that voice is in charge, even success feels heavy.

What changes things isn’t more effort.

It’s learning how to work with that voice instead of being driven by it.

That’s what the Tame Your Inner Critic Guide is designed for.

Just 10 minutes a day to:
• understand your inner critic
• break the cycle of overthinking
• build confidence without pressure

Because growth doesn’t have to feel like constant self-correction.
If this felt familiar, the guide is in my bio.

Self-improvement isn’t supposed to feel this heavy.If every step forward comes with pressure, overthinking, and the feel...
03/31/2026

Self-improvement isn’t supposed to feel this heavy.

If every step forward comes with pressure, overthinking, and the feeling that it’s still not enough… it’s not growth that’s exhausting you.

It’s the voice behind it.

And once you see that, everything starts to shift.

There’s a pattern that shows up in people who look like they’re “doing everything right.”They are responsible. They foll...
03/27/2026

There’s a pattern that shows up in people who look like they’re “doing everything right.”

They are responsible. They follow through. They hold themselves to high standards. From the outside, they seem disciplined.

But internally, there’s constant pressure.

Every task comes with a silent evaluation.
Every mistake gets replayed.
Every moment of rest feels slightly undeserved.

So they try to fix it the only way they know how.

They push harder.
They rely on willpower.
They tell themselves to stay motivated.

But the pressure doesn’t go away.

Because the issue isn’t effort.

It’s the inner critic quietly setting impossible standards in the background.

When that voice is running the show, self-improvement becomes exhausting instead of empowering.

The shift begins when that voice is understood, not fought.

The Tame Your Inner Critic Guide was created for that exact moment.

In just 10 minutes a day, it helps you:
• recognize your inner critic pattern
• break negative thought loops
• replace pressure with self-compassion
• build confidence that doesn’t rely on constant pushing

This isn’t about doing more.

It’s about finally feeling better while doing what matters.

Get the guide through the link in my bio.

Have you ever noticed that voice in your head that always has something to say?“You should be doing more.”“You could hav...
03/24/2026

Have you ever noticed that voice in your head that always has something to say?

“You should be doing more.”
“You could have done that better.”
“Everyone else seems ahead of you.”

That voice is what we call the inner critic.

Many people believe that being hard on themselves keeps them motivated. But in reality, self-criticism often leads to more stress, more overthinking, and eventually burnout.

The truth is, your brain just got stuck in a pattern.

There’s a simple framework I teach called Catch-Quiet-Reset that helps interrupt the overthinking loop and calm the inner critic in real time.

First you catch the thought.
Then you quiet the nervous system with compassion.
And finally you reset with one small supportive action.

When you learn to do this, the critic loses its power.

If you’re curious what type of inner critic is running your patterns, I created a quick Inner Critic Quiz to help you find out.

Download it through the link in my bio.

03/20/2026

The inner critic doesn’t always sound harsh.

Sometimes it shows up as pressure, comparison, or that quiet voice telling you you’re not doing enough.

Instead of fighting it, start by naming it. When the thought appears, simply notice it. You might think, “There’s the Comparer,” or “There’s Perfectionist Polly again.” You don’t need to fix the thought. Just notice what the critic said.

Then quiet the moment. Take a slow breath. If it feels supportive, place a hand on your heart and say to yourself, “This is hard. I’m doing my best.” Say it again slowly. That small act of compassion helps calm your nervous system and softens the critic’s voice.

From there, reset by asking one simple question: What’s one small thing I can do right now?

Quieting the inner critic doesn’t come from pushing harder. It comes from awareness, kindness, and choosing the next small step forward.

03/18/2026

Overthinking rarely starts as a big, dramatic moment. Most of the time it begins quietly. One small thought turns into another, and before you realize it, your mind is running in circles. The inner critic gets louder, your body tightens, and you’re reacting before you even notice what’s happening.

This is where the Catch-Quiet-Reset framework begins.

The first step is Catch. Catch simply means noticing the moment the loop starts. It is the pause between the trigger and your reaction. Instead of getting pulled deeper into the spiral of thoughts, you become aware of it.

That awareness is powerful.

When you catch the moment, your brain shifts from automatic reaction into observation. Your prefrontal cortex comes online and suddenly you’re not trapped inside the thought anymore. You’re watching it.

And that small shift changes everything. Because once you can notice the loop, you are no longer controlled by it. You have space to choose what happens next.

Catch is the doorway out of overthinking.

People think self-sabaotage is dramatic. That it looks like quitting or blowing things up.But often it looks responsible...
03/13/2026

People think self-sabaotage is dramatic. That it looks like quitting or blowing things up.

But often it looks responsible.

It looks like waiting until you're “more ready.”
It looks like editing the caption one more time.
It looks like researching instead of deciding.

The inner critic rarely screams. It suggests. It questions. It advises caution.

And because it sounds calm, it feels trustworthy.

That’s how it quietly delays dreams without ever appearing destructive.

If this resonated with you, download the Inner Critic Quiz to help you name the pattern. Click the link in my bio to learn more.

Most people don’t wake up one day and decide to doubt themselves.It happens quietly. 🤐At some point, a small voice start...
03/10/2026

Most people don’t wake up one day and decide to doubt themselves.

It happens quietly. 🤐

At some point, a small voice starts offering commentary. It suggests waiting a little longer before sharing an idea. It recommends preparing more before taking a risk. It questions whether something is good enough. It sounds measured, intelligent, even protective.

So it’s trusted.

Over time, that voice becomes familiar. It blends in. It begins to feel like personality instead of a pattern.

Ambition gets paired with pressure. Rest gets paired with guilt. Success gets paired with “but you could’ve done better.” Decisions take longer. Confidence feels conditional. Peace feels earned.

And because the voice sounds logical, it’s rarely challenged.

What often goes unnoticed is that this voice developed for a reason. It likely formed in moments where being careful meant staying safe. Where getting things right meant being accepted. Where pushing harder meant avoiding disappointment.

It did its job well.

The problem is not that the inner critic exists. The problem is when it becomes the loudest influence in the room.

When it quietly shapes choices, reactions, and self-perception without being recognized as a part — not the whole.

Many struggles with overthinking, perfectionism, burnout, or self-doubt aren’t character flaws. They’re signals. They point to a protective voice that may still be operating long after the original threat has passed.

Awareness is where this begins.

Not fixing. Not silencing. Not forcing confidence.

Just noticing.

Because once something is seen clearly, it stops running the show invisibly.

And that changes everything.

If any of this felt familiar, the Inner Critic Quiz is a gentle place to start. It helps you see which voice has been shaping your choices. Link in my bio.

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