TOOL OF THE TRADE: 5-4-3-2-1 !
Did you know? Emotional regulation isn’t just about mindset — you can actually calm your body down through your senses.

One of the simplest tools we teach at BODA is the 5-4-3-2-1 grounding exercise. It’s a quick mindfulness technique that brings you back into the present moment, cutting through cycles of stress or anxiety.

How to Try It

• 👀 See: Look around and name 5 things you can see.
  
• ✋ Touch: Notice 4 things you can feel with your hands or body.
  
• 👂 Hear: Listen for 3 sounds around you.
  
• 👃 Smell: Identify 2 scents in your environment.
  
• 👅 Taste: Focus on 1 thing you can taste — your morning coffee, lunch, or even just the air.
  

Why It Works
This quick, physical reset can:

• ✔️ Distract from racing thoughts and anchor you in the present
  
• ✔️ Be done anywhere, anytime — no tools needed
  
• ✔️ Create a pause when emotions feel overwhelming
  

At BODA, we go beyond just talking. We give participants real, easy-to-use tools they can turn to in the hardest moments. The 5-4-3-2-1 technique is simple, memorable, and powerful — a way to press pause and truly notice your world.

AT’S FINDS

• 🌳 NYT reports that just a short walk in nature can recharge the brain — one study showed nearly a 20% boost in memory and focus — thanks to what researchers call nature’s “soft fascination.”
  
• 🔎 On Armchair Expert, Dr. Becky Kennedy shares why old-school parenting strategies fall short today — and how setting boundaries can actually strengthen bonds.
  
• 🤳 NYT reports that while heavy screen time can harm kids, older adults who regularly use tech show sharper memory and lower dementia risk.
  

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:

• October 2 – 5
  
• October 16 – 19
  
• 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.