A NOTE FROM OUR FOUNDER
We live in an increasingly complicated world. Technology has unlocked incredible opportunities — but it’s also added layers of complexity that demand intention and care to navigate.

With AI now woven into nearly every part of daily life, I often find myself reflecting on how we can stay grounded in our humanity while embracing these new tools. Technology can make us more efficient, but it can also pull us away from ourselves if we’re not mindful.

At BODA, this question feels more relevant than ever: How do we balance the digital with the deeply human? For me, that means getting people back into nature, back into their bodies, and helping them redefine their relationship with technology. It means setting boundaries, holding ourselves accountable, and remembering that growth happens not just in front of a screen — but out in the real world.

Finding that balance is the work. And it’s never been more important.  

— Andrew Tepper  
Founder, BODA Therapy

TOOL OF THE TRADE: THE POWER OF MUSIC
We all know that music can shift our mood and tell a story. But did you also know it can improve your health and quality of life?  

According to Harvard Health, music interventions — whether listening or singing — are linked to improvements in mental health and physical health–related quality of life. Because our relationship with music is deeply personal, there’s no one “perfect song” or genre that works for everyone. What matters is what works for you in that moment.

How to build your personal playlist:

• 1️⃣ Define its purpose. What emotional state do you want to support — calm, focus, motivation, reset? Build a few playlists for different moments.
  
• 2️⃣ Be mindful of triggers. Steer clear of songs tied to heavy or negative memories. Music is powerful because it can reinforce past emotions.
  
• 3️⃣ Use tempo, energy, and transitions. Harvard researchers describe the iso principle — matching music to your current mood, then gradually shifting the tempo and tone to guide your emotions. Example: If you’re agitated, start with energetic tracks and slowly transition to calmer songs to help your body and mind settle.
  
• 4️⃣ Include “anchor” songs. Pick a few tracks that never fail to lift your spirit — ones you can return to anytime you need a reset.
  
• 5️⃣ Name and organize your playlists. Give them clear, fun titles like Reset, Ground, or Lift. That way, you can grab the right one when you need it most.
  

Why it works:

• ✔️ Improves mental health. Harvard’s review found that music interventions improve psychological quality of life.
  
• ✔️ Accessible anytime, anywhere. Listening is the most studied and versatile form of music therapy — all you need is a phone and headphones.
  
• ✔️ Guides emotional change. Using the iso principle, music becomes proactive — helping you shift your internal state rather than just reacting to it.
  

At BODA, we go beyond talking — we give you tools you can actually use when things get hard. Building your own playlist is one of those tools. It’s small, it’s personal, and it works.  

Take time this week to create your own mental-health playlist. Try it. Tweak it. And if you feel inspired, share it with us — we’d love to hear what songs bring you forward.

AT’S FINDS

• 💤 BBC’s Science Focus Magazine rounded up science-backed sleep strategies to help you drift off when sleep won’t come.
  
• ☀️ On A Bit of Optimism, Simon Sinek sits down with Arthur Brooks — Harvard professor and author — to talk about reinvention, trusting your gut, and how pursuing meaning leads to lasting happiness.
  
• 😊 According to The Washington Post, everyday activities — from grocery runs to commutes — are more enjoyable when done with friends. The takeaway? Even the mundane feels meaningful when you do it together.
  

WHAT WE DO
BODA Therapy offers a new approach for preteens, adolescents, young adults, and families. Rooted in accessibility, engagement, and accountability, we facilitate experiential therapy and coaching through familiar, enjoyable activities that extend beyond traditional hour-long office sessions.  

We provide a structured accountability program to prevent backsliding and reinforce progress. We also design customized 3-to-5-night retreats in the Catskills, blending immersive outdoor experiences with therapy that is dynamic, meaningful, and often enjoyable.

BODA RETREATS
At BODA, we go beyond the traditional weekly therapy session by creating immersive, nature-based experiences designed to support lasting change.

Our retreats bring participants outside — hiking, biking, fishing, skiing, and engaging in meaningful therapeutic work. Why? Because time in nature is more than refreshing — it’s clinically proven to:

• ✨ Boost mood and focus
  
• ✨ Improve short-term memory
  
• ✨ Lower stress and PTSD symptoms
  

These experiences help our participants engage more deeply and build a sustainable blueprint for well-being. BODA retreats are also designed to complement ongoing therapy — not replace it. We work closely with referring clinicians to ensure continuity of care, offering an added layer of support when participants need a reset, more intensive skill-building, or help navigating a challenging period.

Upcoming Retreat Dates:

• November 6 – 9
  
• November 20 – 23
  
• December 4 – 7
  
• December 18 – 21
  

If you know someone who could benefit from a BODA retreat this fall or winter, email us at info@bodatherapy.com or schedule a phone call with our founder, Andrew Tepper via Calendly.

IN THE NEWS

• 🌿 The New York Times featured BODA Therapy! The article highlights founder Andrew Tepper’s unique use of outdoor activities — like hiking, skiing, and campfire cooking — to help young participants connect more openly in therapy by making it feel natural, active, and personal.
  
• 🌿 NBC News Now featured BODA Therapy! The segment showcases founder Andrew Tepper guiding NBC's Dr. Syal through an outdoor session — hiking, skiing, and sitting around a campfire — as a live example of how ditching the office makes therapy feel more natural, active, and resonant for participants.