The Mind Lab

The Mind Lab The Mind Lab is a remote mental health counseling practice servings individuals and couples.

POV: the person helping you heal your inner child, as a child This is your therapist.Before the degrees.
Before the trai...
03/05/2026

POV: the person helping you heal your inner child, as a child

This is your therapist.

Before the degrees.
Before the training.
Before The Mind Lab.

Just your average kid on the playground with big feelings, trying to figure out the world (or lick it)

And really… that part of us never fully disappears.

So much of my work is helping people reconnect with the younger parts of themselves that learned how to cope with things the best way they could at the time.

Not to place blame or get stuck in it, but to understand.

When you understand where a reaction came from,
you get more choice in how you respond now.

Your inner child doesn’t need you to erase the past, just to know someone is finally paying attention 🥹

Tis the season for hibernation, darkness, and getting sick on repeat 😵‍💫 Let’s try to make winter ‘25-‘26 more cozy and ...
11/20/2025

Tis the season for hibernation, darkness, and getting sick on repeat 😵‍💫

Let’s try to make winter ‘25-‘26 more cozy and joyful, less doom and gloom

or affects people (mostly) in the transition from fall to winter when we tend to lose sunlight with shorter, darker, and colder days

But what if we made it a lil party?

Follow some of these tricks to make the most of your winter blues ( color anyone???)

Where my high-achievers at? (Crippling depression and anxiety can listen up also.)I keep seeing people confusing busynes...
11/06/2025

Where my high-achievers at? (Crippling depression and anxiety can listen up also.)

I keep seeing people confusing busyness with growth.

We check off all the “self-care” boxes (meditation, journaling, yoga) but we’re scrolling, replaying convos, planning the next thing before we’re even done with the current one.

The intention might be there… but the presence isn’t. So it just becomes noise.

And I’m guilty too.

Last week in yoga, my instructor said the exact quote im sharing. And because I instantly wanted to grab my phone to write it down and couldn’t because my phone was in the locker, I spent the rest of class mentally typing a caption while trying to be present in my downward dog.

Classic high-achiever brain: even in stillness, planning how to use the stillness productively.

More examples:
• Doing yoga while mentally rewriting your to-do list
• Journaling fast just to say you did it
• Walking your dog while scrolling or problem-solving

If your body’s in one place but your thoughts are doing sprints, your nervous system can’t regulate. Presence tells your brain, I’m safe enough to slow down.

So try this:
• Pick one ordinary activity: yoga, journaling, walking, making coffee
• Take 2 slow breaths and notice your body: what’s tense, what’s calm
• Name what your mind’s doing: “Planning.” “Fixing.” “Worrying.”
• Make one adjustment: slow down, put your phone away, linger a little longer
• Reflect: Did it feel different? What got in the way?

It’s not doing more and it’s not stopping the flow. Just doing what you’re already doing with intention instead of running on autopilot

That’s where clarity, growth, and real progress happen.

—
⚠️ This post is for educational purposes only and is not a substitute for therapy, diagnosis, or crisis support.
Call or text 988 (U.S.) for 24/7 free, confidential help.

🔗 In bio to schedule a free intro call and hang with me for an hour a week 😎
| stay curious, stay informed, stay awesome

“I have no motivation.” “I hate this weather.” “I feel so blah.”If youve said soemthing along the lines of either of thj...
11/03/2025

“I have no motivation.” “I hate this weather.” “I feel so blah.”

If youve said soemthing along the lines of either of thjese to yourself, your friend, your pet, your toothbursh, your therapist…

Just know that some days, getting yourself moving feels impossible.

Other days, you might be buzzing with energy and don’t know where to put it.

Most days were likely somewhere in between.

So I made these boards as a tiny reminder that movement isn’t just workouts or routines. It’s how you come back to yourself.

☀️ The warm weather board is about curiosity and feeling alive: sunlight, laughter, connection.

❄️ The cold weather board is about comfort and gentle momentum: warmth, softness, showing up when it’s hard.

🌿 And the neutral board is for every other day: the ones where you just need to feel human again.

Opposite action means doing the little things that help you get unstuck.

Putting on real clothes when you want to hide.
Stepping outside for a minute of sunlight.
Choosing rest when you’re spiraling in “go mode.”
Choosing movement when everything feels frozen.

Small shifts → big impact

That’s how we build energy, mood, and self-trust again. One square at a time.

Save this post for the days you feel stuck, and hey, maybe pick one thing that feels doable today.

You don’t have to change your whole routine, just start where you are :)

You don’t need the perfect words to support someone who’s struggling.
You just need to show up: a text, a walk, a “hey, ...
10/29/2025

You don’t need the perfect words to support someone who’s struggling.

You just need to show up: a text, a walk, a “hey, I’m here if you want company.”

You’re not fixing.
You’re not trying to say something life-changing.
You’re just being human, reminding your people that they’re not alone

Bring your own mix to it!

Your humor, your energy, your love.

You don’t have to be right. You just have to be there 💛

⚠️ This post is for educational purposes only and is not a substitute for therapy, diagnosis, or crisis support.

If you or someone you know is struggling, you can call or text 988 (U.S.) for 24/7 free and confidential help

🔗 in bio if you’re ready to get started with a free intro call

 | stay curious, stay informed, stay awesome

“Wait… I can do that in therapy???” Pt ✌🏼I loved doing this the first time around so I thought id bring back for another...
04/08/2025

“Wait… I can do that in therapy???” Pt ✌🏼

I loved doing this the first time around so I thought id bring back for another one.

You don’t have to show up to therapy with all the answers, say the “right” things, or even feel like talking at all.

Just show up how you are and we’ll handle it from there - bring all your sweaty, tired, confused, zoning out… all of it

Swipe through to see some more things you might not realize are totally normal (and even helpful) in therapy.

What would you add to this list? Drop it below! ⬇️

If this has you saying “WOAH! Cool, maybe its not so bad in there” 🔗 in bio to connect with me and get started

I cannot tell you how many times I have clients come into session and say “I have nothing to talk about today” and then ...
04/03/2025

I cannot tell you how many times I have clients come into session and say “I have nothing to talk about today” and then spend the entire session on something unexpected

OR at the end of session, they say “I really didn’t want to come today, but I’m glad I did. It felt really nice to get this out.”

If you’re feeling stuck, that doesn’t mean you’re not making progress!

Healing doesn’t only happen through constant breakthroughs- it takes integration, reflection, and sometimes revisiting the same emotions 400 times until they fully process.

And you don’t have to earn your place in therapy with something “new” every session. Progress is still happening, even when it doesn’t feel obvious.

If therapy has felt repetitive, let’s try a different approach:

✨ Check in on goals
✨ Reflect on progress
✨ Explore a new approach
✨ Celebrate what’s working

As the saying goes, caterpillars don’t know they’re turning into butterflies when they go into their cocoons. Trust the process 🧘🏻‍♀️

If this is resonating or you’re looking for a switch up, 🔗 in bio to get started

If you’re feeling off, do yourself a favor and use this quick check-in!When emotions feel overwhelming, it’s easy to rea...
03/25/2025

If you’re feeling off, do yourself a favor and use this quick check-in!

When emotions feel overwhelming, it’s easy to react without understanding what might be driving the feeling or behavior.

HALT helps you pause and assess your basic needs before things escalate any further.

So lets try it! Ask yourself:

🤤 Am I Hungry?
Have I eaten something nourishing, or am I running on E?

😠 Am I Angry?
What’s really fueling my frustration? Am I suppressing other emotions that I might not be ready to handle right now or don’t know how to approach them kindly?

😔 Am I Lonely?
Am I feeling disconnected?
Have I reached out for support?

😴 Am I Tired?
Am I mentally or physically exhausted?
What kind of rest do I need?

Before reacting, “HALT” and reflect

Connecting with and meeting just one of these needs can shift your mood and improve your emotional regulation.

Save this as a reminder to check in with yourself and share with a friend!

If you like having accessible tips and tricks to check in with yourself and want to learn more 🔗 in bio to get started

Insurance is confusing, especially when it comes to therapy and your money Most people stick to in-network (INN) options...
03/20/2025

Insurance is confusing, especially when it comes to therapy and your money

Most people stick to in-network (INN) options because they think it’s cheaper, but that’s not always true.

Some insurance plans have high copays for INN (like $125/session) without any reimbursement, while out-of-network (OON) might actually save you money with better reimbursement rates

PLUS, OON gives you more privacy and flexibility without session limits or diagnosis requirements.

Knowing your options can help you get the care you need without disrupting your financial security!

Let’s break down how INN and OON really work so you can make the best choice for your mental health 🧘🏻‍♀️



There are 168 hours in a week. You spend 1 in therapy. How are you showing up in the other 167?People normally spend jus...
03/12/2025

There are 168 hours in a week.
You spend 1 in therapy.
How are you showing up in the other 167?

People normally spend just 45-60 minutes in therapy per week.

How are you taking what you’re learning in therapy into the rest of your life?

THIS is where healing, growth, and change happen.

I love few things more than sharing this poem with clients.We so often dont know we’re stuck until we really open our ey...
03/10/2025

I love few things more than sharing this poem with clients.

We so often dont know we’re stuck until we really open our eyes our thoughts and behaviors.

It’s OK if you’re in the hole! It’s also OK if you have trouble getting out of it.

Self-discovery isn’t about avoiding mistakes, it’s about learning from them!

There’s a Hole in My Sidewalk teaches us that growth takes patience, awareness, and the courage to show up for ourselves, even when we fall into familiar patterns that might not be serving us

Change doesn’t happen overnight, but every step forward is proof that we’re capable of more



There’s a Hole in My Sidewalk: The Romance of Self-Discovery by Portia Nelson

“Autobiography in Five Short Chapters”

Chapter One:
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost… I am helpless.
It isn’t my fault.
It takes forever to find a way out.

Chapter Two:
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But it isn’t my fault.
It still takes a long time to get out.

Chapter Three:
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in… it’s a habit.
My eyes are open.
I know where I am.
It is my fault… I get out immediately.

Chapter Four:
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter Five:
I walk down another street.

Ever sat in therapy wondering… “Uh, am I allowed to do this?”
Here’s my answer - yes, you can curse, cry, fidget, snac...
03/07/2025

Ever sat in therapy wondering… “Uh, am I allowed to do this?”

Here’s my answer - yes, you can curse, cry, fidget, snack, take notes, and even tell your therapist if something isn’t sitting right with you.

Therapy isn’t about “doing it right” - it’s about showing up as Y O U.

👉 Swipe through to see what’s totally okay in session!

💬 Did I miss anything?
Drop your thoughts in the comments!

If this made therapy seem less scary - 🔗 in bio to get started

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