Therapy by Mindy

05/29/2026

One secret to happiness! Don’t compromise on spending time with someone you cannot get back!

Time is one of the most valuable things we possess. Be intentional with how you spend it; once it is invested, it cannot be recovered. This is the secret! Invest in yourself!!! No one will value your time more than you!

05/28/2026

Lately mass amounts of people seem to be coping with illnesses which severely impact their mental health. When someone undergoes some type of ailment even if it’s short lived it changes a person mentally! There’s nothing wrong with talking about it! We have clinicians readily available who want to help and have knowledge skills and experience to help you or someone you love cope with illness or cope with recovering from illness. This is seldomly talked about but the connection between the body and the mind is everything!!!

05/27/2026

How do we describe depression? Better yet, can we?

One of the hardest things about depression is that many people can’t fully explain what it feels like.

It’s not always crying.
It’s not always obvious.

Sometimes it feels like:
being emotionally tired all the time,
feeling disconnected from yourself,
struggling to care about things you used to enjoy,
or carrying a heaviness you can’t put into words.
And because people can still appear “functional,” a lot of individuals silently suffer without realizing they may actually be struggling with depression.

I think many people have felt this before without realizing what it was.

05/26/2026

Many times people feel disturbed when they hear something hurtful from others. It can be disappointing words, getting criticism from others or when someone behaves in a rude way. This happens because we get affected by others behaviour and absorb their negative emotions.

It is important to understand that we have no control over others as others can speak according to their mindset, their experiences in life, challenges that they are going through, their frame of mind at that point of time, or their mental health at that time.

When anyone feels hurt they feel disturbed because they keep on thinking about it and keep replaying in their mind on what was said and how it was said. At that time, it is important to understand that people can speak what they feel is right. It is not necessary to absorb others negative emotions and get affected because of it. Our peace of mind or our mental health cannot be dependent on others behaviour.

Sometimes it is better to sit alone and observe what kind of thoughts are coming in our mind. Focus on our breathing. Let our terbulant thoughts settle and find solutions to our problems.

We need to learn from others behaviour and must not absorb the negative emotions. We can find solutions when the mind is calm and not when it is feeling disturbed.

We can have peace in our mind even when there is chaos outside. Lets learn to protect our inner environment like a sacred ground. Let’s take good care of our mental health as this can have impact on our physical health, relationships with others and our productivity at work.

Lets observe and do not absorb.

05/25/2026

05/24/2026

The pursuit of perfection is one of the most effective ways to sabotage real change.

Research on goal setting and behavior change consistently shows that rigid, all-or-nothing approaches lead to burnout, abandonment, and shame. Flexible, forgiving approaches lead to lasting success.

A 47-year study on physical activity found that consistency mattered more than intensity. A 2025 systematic review on plant-based eating found that the greatest health benefits came from sustained patterns, not perfect adherence.

In my practice, patients often quit when they have one "bad" day. They eat the cookie. They skip the workout. They miss the meditation. And then they think: "Well, I've failed. Might as well give up."

No. One cookie is not failure. One missed workout is not failure. Real failure is when you let one slip become a permanent stop.

Here's the mindset shift: you are not trying to be perfect. You are trying to be mostly good, most of the time, for the rest of your life.

That looks like: eating well most days. Moving most days. Sleeping well most nights. Being kind to yourself most of the time.

The goal isn't 100 percent. The goal is 80 percent, sustained for decades.

In my practice, I tell patients: drop the perfectionism. Pick up the persistence. One is a prison. The other is a superpower.

Progress isn't a straight line. It's a mostly-forward squiggle. And that's enough.

What's one area where you've been too hard on yourself?

05/23/2026

Mark is now accepting clients virtually in Pennsylvania! He has over 40 years of experience and can see you today!!!

04/25/2026

Change your mindset about food and eating. Recognize that you can eat whatever you want whenever you want OR you can be thinner. You can’t have it both ways.

04/23/2026

Our body needs movement to stay resilient.
Our mind needs stimulation to stay sharp.
Our inner life needs space to stay grounded.

When one of these is ignored, the system weakens.

When all three are touched daily, even briefly, momentum builds.

We do not need perfection.

We need consistency across the whole system.

Small daily wins create long term stability.

04/23/2026

You don’t always need to change your entire life to feel better — sometimes you just need to change what you do for the next 10 minutes. Make your bed. Go for a walk. Stretch your body. Clean a small space. Write a short to-do list. Drink water. Call a friend. These small actions look simple, but they are not small — they are powerful because they send a message to your brain that you are in control, that you are moving forward, and that your life is not stuck. And when you repeat these small actions every day, you don’t just change your mood, you change your identity.