Mindful Psychology Associates

Licensed Clinical Psychologists in Evanston, Illinois

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The Art of Building a Daily Practice for Self-Care

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The transition from one season to another, such as Summer to Fall, can often nudge us towards a routine that supports our mental and physical health, social interactions, and other aspects of our overall well-being. We might begin with a strong first week or two of exercise, journaling, and maybe making more time for social activities.

For those initial weeks, that momentum and excitement can keep us going. But then, what happens in week three? When energy dips and stress increases, it can become harder to sustain these new behaviors.

woman meditation on a bed

Reacting to these changes can sometimes lead to self-criticism or disappointment about not being able to “get it together,” leaving us feeling stuck or unsure of what to do next. These reactions to such challenges are deeply human and common–it makes sense to feel let down or disappointed when our hopes for a developed routine don’t match how things unfold.

While self-criticism may instinctively lead us to blame ourselves, a more compassionate perspective offers a deeper understanding of what might be happening. Neuroscience research has provided insights into what occurs in our brains when we try to make behavioral changes. Generally, the consensus is that our brains are often “hardwired to resist change,” and that change is often met with resistance. This offers one explanation as to why the process of change can feel so difficult. In some ways, we are fighting against what our brains are accustomed to, which can cause real discomfort and require considerable conscious effort.

Interconnected with neurobiological aspects are our past experiences, internal beliefs, and environment, which also influence the process. So, what does this mean for building routines and making changes in our lives? While change can be challenging on a neurobiological level, our brains are adaptable.

Through a process called neuroplasticity, our brain can rewire itself to adapt to change and forge new connections. However, because our brains are complex and tend to favor familiarity over novelty, this process often takes time. Most importantly, it happens through repeated experiences and conscious effort. In other words, we are encouraged to engage in a daily practice that supports the mental, physical, spiritual, and/or communal aspects of our lives for us to facilitate a healthier routine.

What does a daily practice involve when exploring ways to care for and better support ourselves? A daily or self-care practice can be defined as “any intentional action, habit, or routine you regularly engage in to protect, maintain, or improve your mental, emotional, and physical well-being. It is a deliberate, ongoing effort to refuel your internal resources and manage the inevitable stress of being alive.” (Brown, 2026).

woman laying on a rug writing in journal

Through cultivating practices or routines, we can rely on and enhance our ability to handle life’s challenges. For most of us, creating a sense of balance and consistency in our self-care practices or routines is a common goal, a goal that many have tried multiple times to achieve. However, I believe one can get stuck when discomfort, fatigue, loss of motivation, or lack of visible progress begin to creep in. This is that familiar “week 3” moment we talked about—when, even with consistent journaling or increased movement, discomfort across mental, physical, and emotional areas can still remain.

This is the transitional space I encourage us to lean into. A daily practice is rooted in recognizing that what we are cultivating isn’t meant to guarantee constant happiness or eliminate discomfort. It’s also not about checking off a self-care list every day or criticizing ourselves in the name of becoming the “best version” of ourselves.

Our growth and healing ask us to meet our discomfort directly, to stay present with it, and to make room for the changes and complexities that come with being human. Even with consistent daily practice, you’ll still face moments of anxiety and sadness.

What daily practice provides is a way to ease those moments and equip yourself with the resources you need, so the inevitable stresses of life feel less overwhelming. And because change takes time (thanks to our brain), we are encouraged to continue our practice even when we don’t feel like it—even when it’s hard. Because that may be when we need it the most.

woman meditating on a sofa

When considering how to begin or re-engage with activities that support a daily routine or practice, I encourage you to make it personal and unique to what you feel guided towards. A sustainable practice isn’t about doing everything perfectly—it’s about choosing what genuinely supports your well-being and allowing it to evolve over time. Below is a list of ideas that may offer guidance as you explore what a daily practice can look like for you.

Tips for Building a Daily Practice

  1. Explore Meditation
    Meditation has been a steady, trusted practice for thousands of years—and for good reason. It supports both the mind and body, helping us slow down, tune into our inner experience, and strengthen the connection between how we feel physically and emotionally. Explore what type of meditative practice you’d like to participate in.
  2. Practice Deep Breathing
    Our breath is one of the few things we carry with us everywhere, making it a powerful resource we can tap into for emotion regulation. Developing a paced deep-breathing practice can help calm the body, settle the mind, and lessen the strain of daily stress.
  3. Connect with Your Body
    Moving your body does not have to be intense or structured, as everyone’s mobility capabilities may differ. Based on what your body can do, consider ways to engage it intentionally and meaningfully.
  4. Journal Daily
    Sometimes our thoughts and emotions stay crowded in our minds, leaving little room for deeper processing or integration. Journaling offers a dedicated space to slow down, reflect, and make sense of your internal world. This can be done by writing by hand or even speaking into a voice recorder—whatever feels most natural.
  5. Prioritize Community
    Connection and a sense of belonging are essential to our well-being and healing. While our daily practice may consist of more individualized practices, it is also encouraged to prioritize ways to be amongst your community. This may look like doing a guided meditation with friends or making weekly hangouts a part of your routine.
  6. Set Small, Specific Goals
    A broad goal of establishing a routine can be valuable, but it may also feel daunting when you’re unsure where to begin. If this resonates with you, I encourage starting small and setting clear, manageable goals. For example, during the first month you might aim to be off social media at least 45 minutes before bed and observe how this supports your nighttime routine. A gentle reminder that the intention is not to implement everything at once, but to gradually build a practice that feels sustainable and aligned with your needs.
  7. Therapy
    Daily practices can be deeply supportive, but there may still be times when overwhelm or stress feels difficult to manage on your own. If you notice that additional care would be helpful, consider connecting with outpatient providers, counseling centers, support groups, or community spaces that offer mental health services.
  8. Build a Morning or Night Ritual
    Scheduling designated times for our practices can help establish a sense of structure and predictability. Think about practices that could be helpful to start and finish your day. For instance, you might begin your morning with a cup of tea and journaling, and wind down in the evening with deep-breathing exercises to help you relax into bed.
  9. Spiritual and/or Religious Practice
    For many, spiritual and religious practices are integral sources of comfort and healing. Allow for these practices to continue to be integrated into your daily routine.

If you are needing support addressing these concerns and would like to begin therapy for support, author and MPA postdoctoral fellow Kassy Murad, Psy.D., is taking new clients and is available for in person and virtual sessions.

Dr. Kassy Murad, Psy.D., (she/her/hers) is completing her postdoctoral fellowship at Mindful Psychology Associates and is supervised by Dr. Jennifer Panning, Psy.D.

New Radically Open Dialectical Behavior Therapy (RODBT) Skills Training Class

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Anyone who experiences diagnoses or symptoms of chronic depression, treatment resistant anxiety, eating disorders, OCDP (obsessive-compulsive personality disorder), or autism spectrum disorders may benefit from this Skills Training Class in RODBT or Radically Open Dialectical Behavior Therapy.

The class will take place on Wednesday afternoons beginning in April via telehealth/zoom. Dr. Michelle Gebhardt, Psy.D., CEDS-S, will be leading the class on this effective, evidence-based treatment. The class is open to participants in PsyPact States.

RO is a trans-diagnostic treatment approach, meaning that it was not designed for one particular diagnosis. However, if you notice traits like the following getting in your way, you may benefit from learning more about RODBT:

  • Chronic depression
  • Treatment resistant anxiety
  • Obsessive-Compulsive Personality Disorder (OCDP)
  • Eating Disorders
  • Autism Spectrum Disorders

For more information on the treatment approach, visit the Radically Open website.

While traditional DBT is helpful for individuals who need more help regulating and controlling emotions, RODBT is designed for those who benefit from goals of openness and flexibility.

radically open therapy

If you identify with any or all of the following traits, you may benefit from RODBT:

  • Rigidity in behaviors or thinking (perfectionism)
  • Excessive need to be in control (over control)
  • Difficulty accessing emotions
  • Social isolation
  • Emotionally shut down or guarded

Dr. Gebhardt is currently accepting referrals for clients for RODBT. Since RO is a structured treatment, you may benefit from RO even if you are already in traditional talk therapy. Dr. Gebhardt will consult and collaborate with your current therapist.

WHEN: Wednesday afternoons (begins April/May 2026)

WHERE: Telehealth via Zoom

TIME: Noon – 12:55 p.m. CST

PRICE: $60 per class self-pay (insurance not accepted for this class)

For more info or to sign up, please use our Contact Form and indicate your interest for yourself or a client in the RODBT class with Dr. Gebhardt.

NOTE: RODBT skills class clients must be 18+ years old, as well as in ongoing individual therapy either with an MPA or an outside therapist. We will collaborate with referring therapists.

Navigating Holiday Celebrations When You Are Struggling with an Eating Disorder

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So … we know that the holidays are not about the food … however, it is still somewhat about the food and the related messages. This dynamic can be especially salient around holiday celebrations when friends and families gather together for social events that include food and beverages of all kinds.

Here are some tips for managing events when you are in recovery from an eating disorder (ED) at any stage.

1. Consider a plan for meals.

If you know where you are going and general times for the meal, consider planning ahead for how you will stay on track with eating regularly prior to the event. Eating regularly prior to is just as important as to what you might expect to eat during the event itself. Remember, “party food” is just food like any other day … and all foods fit. If you have a trusted person with you, sometimes having them help make you a plate can be a good way to navigate portioning or choices if you feel like you need more support. Emailing a pic to your treatment team for accountability might be another option.

holiday dinner sparklers

2. Lean on your resources.

When anxious, we are primed to pay attention to the things that make us more anxious and we can forget to pay attention to our internal and external resources—the things that help us feel calmer and more grounded. Remind yourself of your internal resources before you go, like deep breathing, muscle relaxation techniques, coping skills, etc., that you can depend on if feeling anxious or overwhelmed. Also remember your support people who will be available that you can talk to if you are feeling overwhelmed? Have a code word or exchange a look when you need a break so you can grab a couple minutes together privately. If your support person is not with you, can you plan a check-in time? Or are they available for a text if need be?

Remember to seek out and engage with people and things that are calming. When you get to wherever you are going, scout out the places in the environment that feel settling: a nice chair in the corner, a back porch where you can take a couple of deep breaths, a comfy couch where you can watch a few minutes of TV. Do you have a chatty family member who tells funny stories? Seek them out and listen to a funny story or two. Do you have photos on your phone of your friends, pets, etc., you find calming that you can look at? What about a “go to” song you can listen to (even for a couple of minutes in the restroom). Bring a game to play with others or play a game on your phone for a couple of minutes if needed.

3. Use RODBT’s Big 3+1 skill beforehand and throughout the event.

If you tend to feel less relaxed and more tense prior to or during social interactions, you might benefit from activating your social safety system! When our social safety system is on or activated, we feel more open, flexible, and relaxed—it’s our friendly state and we’re more likely to be more social and playful. If you are feeling tense or just need to “chill out” a bit, consider using the Big 3+1 to turn it on! Lean back in your chair, take a slow deep breath, make a closed-mouth smile, and use an eyebrow wag to activate that social safety system 😊. This helps us feel calmer and helps others around us to chill out too. This can be especially helpful if we need to set some boundaries…

4. Set boundaries as needed.

When it comes to food/body/weight/diet talk, think about your needs and how to best set the boundary for you at the time. In some cases, if you are asked directly or someone makes a comment about your food/body/weight, you might state that it is not helpful to your recovery to discuss these topics or anything that doesn’t align with a Health at Every Size or Anti-diet lens and would prefer to change the subject. Or, you may ask for any triggering language or discussion to stop; or while eating to discuss something besides food or diets (current events, movies), etc.? In some cases, perhaps you might just choose to ignore or disengage from conversations where you can and conserve your energy.

5. Be conservative with (or abstain from) alcohol consumption.

Alcohol can be part of many celebrations. Each person has their own relationship with alcohol; however, we encourage everyone to consider and be aware of their relationship with alcohol, as it can impact one’s ability to be grounded and connected to themselves and impact the ability to cope with the other areas discussed above.

holiday greeting people

6. Plan for self-care after the event.

Just as it may be important to plan for the meals themselves, coping after meals and gatherings is also important. At times, ED urges may increase after meals and gatherings. Perhaps the skills of distraction or acting opposite to action urges may come in handy. For others, the quiet after a gathering can be an uncomfortable shift and it’s important to plan for some good self-care after the noise has quieted down. What is your post-event self-care coping? Does it involve debriefing with someone? Quiet reflection through journaling or artwork? Getting lost in a good book? Ask yourself: What does your system need?

Dr. Michelle Gebhardt, Psy.D., CEDS-C, (she/her/hers) is a Licensed Clinical Psychologist and the Clinical Director of Mindful Psychology Associates. 

Common Fears When Starting Therapy

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It can take a lot of courage to reach out and ask for help. Therapy is a vulnerable process, and it is absolutely okay to feel nervous about starting or returning to therapy. In my experience, several common fears tend to come up frequently. By elaborating about these fears or misconceptions about therapy, I hope you will feel comforted to know you are not alone and perhaps more motivated to start working with a new therapist today.

The therapist will judge me.

Therapists hear many different stories from many different types of clients, and we are not here to judge you or the choices you make. When was the last time you had a safe space to explore your thoughts and feelings free of judgment? Therapy can offer just that. While each therapist has their own approach, I aim to create a safe environment where you feel comfortable exploring what is going well in your life — as well as what is not going well — by fostering trust, curiosity, and empathy. Therapists are people, too, and sometimes we make mistakes. If you do feel judged, I encourage you to discuss your feelings with the therapist (whether that is me or someone else) as it can be a great opportunity to express your feelings and mend concerns.

therapist taking notes with other woman holding hands to her own face

The therapist will not understand what I have been through.

It can feel intimidating to start therapy with a new therapist, especially if you have a significant trauma history, complex family dynamics, or a long history with past therapies. You are the expert on you. It is impossible for a therapist to have experienced 100% of what our clients have gone through; however, we are here to offer a listening ear and empathize with you and your unique experiences. Of course our life experiences differ — there is only one you. Plus, this is exactly why therapists ask so many questions: curiosity helps us understand how you might be thinking and feeling so we don’t make any assumptions. I believe effective therapy is a two-way relationship, and I encourage clients to provide regular feedback related to their ongoing care.

I’m worried I will be diagnosed with something or labeled as “crazy.”

Diagnosing symptoms is a crucial step in the process of counseling because diagnoses provide clinicians and clients alike with a suggested roadmap for treatment. To use a comparison from medicine, doctors would treat an ear infection differently than a broken bone. The same applies for mental health. Logistically, each client at Mindful Psychology Associates receives a diagnosis in order to bill their insurance. Often, diagnosis can be an important step for receiving resources such as additional support at school or referrals to other professionals. I have worked with some clients who felt highly understood and empowered after receiving a diagnosis, while others preferred to keep the focus on developing awareness and coping skills to manage uncomfortable symptomatology.

Mental illness is a personal weakness.

Though we have made progress related to how mental health is discussed and treated, mental health stigma persists. Individuals may prolong seeking help for fear of being viewed as weak. I believe the opposite is true: getting curious about our thoughts and feelings requires strength, courage, and self-compassion. Our emotions provide helpful cues about our inner and outer worlds. Understanding ourselves and others is hard work, and it does not need to be done on your own. Therapy can not only help you identify your feelings but also develop coping skills to manage the full spectrum of emotions, resulting in becoming more emotionally aware, and showing up as a better partner, friend, parent, worker, etc.

My therapist will be too quiet.

Silence creates space to process everything shared. Outside of therapy, we may rarely allow ourselves to sit still and invite curiosity about our thoughts and emotions. It’s okay, and common, to feel uncomfortable by this slowing down, especially if it is new for you. Learning a new skill is like flexing a muscle: if a muscle has not been used in a long time, it will take some time to strengthen this muscle, and it is okay if that feels difficult initially. I encourage you to discuss your discomfort with your therapist who can help you develop skills to tolerate and manage discomfort. Alternatively, it is important you feel like your therapist is engaged in your sessions, and if you would like to hear more from them, I encourage you to share this feedback directly with them.

My therapist will talk too much.

On the other hand, you may be worried your therapist will talk too much. In which case, similar advice applies: I encourage you to share your feedback with your therapist. It is common for therapists to ask clarifying questions, but you should not feel like your therapist is cutting you off or incorrectly making assumptions. Additionally, therapists sometimes use self-disclosure as a tool with their clients, but you likely wouldn’t know much about your therapist’s personal life. Counseling is a two-way relationship, and discussing discomfort or frustration with your therapist can help build trust and strengthen the therapeutic relationship. Each client differs in how much explanation they may find helpful from a therapist. Ultimately, I hope you leave sessions feeling heard; having ample space to share your thoughts and feelings is a crucial part of achieving this goal.

Talking with someone won’t help.

It is common to experience discomfort when revisiting past history, sitting with difficult emotions, and learning new skills. It may feel easy to confuse this discomfort after starting therapy with thinking things are getting worse. However, things often feel worse before they get better, and you do not have to navigate this alone. Participating in therapy is like unpacking a suitcase — we must first take stock of what is in the suitcase before then doing the work of learning what is serving us versus what may no longer be supporting us. Doing this process with the support of an unbiased trained professional helps individuals achieve outcomes aligned with their goals. Talking with a therapist (and subsequently processing feelings and developing coping skills) can lead to a variety of positive outcomes, including but not limited to decreased stress, improved relationships, better sleep, and increased motivation to tackle life’s challenges.

woman sitting on sofa smiling and hands extended expressively

I hope you feel empowered to engage in the meaningful, and sometimes difficult, work of therapy. Interested in starting counseling? I would be honored to work with you in therapy. You can get started on our intake process to schedule with me or another skilled therapist at Mindful Psychology Associates.

Emma Schaul, LPC, (she, her, hers) sees clients virtually and in our downtown Evanston office.

Finding Your People: Building Community Within College

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Starting college can be exciting, and also feel a bit uncertain or stressful. When you walk into your dorm and meet someone new, you’re about to spend a whole year together in a fresh, unfamiliar environment — your first year of college! Or maybe you’re heading back to school, hopeful that this year will bring new opportunities and chances to connect with more people. No matter the situation, building a sense of community on campus can make your experience more enjoyable and meaningful.

two women college friends working

But what if, despite your best efforts to connect, college life feels tougher for you? If your relationship with your roommate is strained, or if last year was marked by feelings of isolation and challenges in forming close friendships, it’s completely understandable to feel discouraged. In such situations, it’s not uncommon to question your decisions, experience shame or self-doubt — especially when social media and popular culture often portray college as ‘the best time of one’s life’ — a time of effortless connection and lasting friendships.

The truth is, you’re not alone in feeling this way. Many students face similar struggles, and these experiences can contribute to a deep sense of loneliness or even symptoms of anxiety and depression. In fact, the 2023 U.S. Surgeon General’s report identifies loneliness and social disconnection as a growing public health crisis, with serious implications for both mental and physical well-being.

In our increasingly digital society, popular TikTok trends and curated Friday night Instagram stories often present a selective narrative that may not fully capture the complexities of students’ real experiences. Sometimes, you might find yourself without someone to hang out with, and the highlights you see online don’t show everyone’s real life situation. It’s okay if being social feels more exhausting for you than it does for your friends, or if you don’t enjoy going to all the parties or being in large groups. Feeling lonely or spending time alone at times is completely normal, and for some college students they find that first year that they are spending much more time alone than they did when living in their family home in high school. Various life experiences, personal challenges, systemic barriers, and other stresses can sometimes make social connections difficult for awhile. Still, the human need for connection and belonging is deep-rooted and vital for everyone.

What steps can you take to promote community building and develop supportive relationships? First, it may be helpful to consider that relationship building takes time and intentionality. Studies show that forming close relationships typically takes anywhere from a few weeks to several months, often requiring around 100+ hours of shared time during those early interactions. Furthermore, research suggests that prioritizing spending time together, quality conversations (i.e., checking in, joking around, daily talk), and a mutual desire to connect are likely necessary contributors to developing close relationships. In other words, cultivating close relationships is an investment that requires patience and care. Fortunately, college may offer you a unique environment to build lasting relationships through shared experiences, close proximity, and a variety of dedicated academic and social interactions.

As you consider ways to build community, I invite you to pause, breathe deeply, and gently acknowledge that your experiences and feelings are valid. Self-compassion grows when we treat ourselves with kindness instead of self-judgment. Next, remember you are not alone in these feelings; your experiences may differ from those of other college students, especially considering the varied stories we all hold. Finally, I invite you to try some practical approaches to see what resonates with you in fostering community.

Here are some helpful tips to consider for social connections. Although not an exhaustive list, exploring these options might spark your curiosity and encourage personal discovery.

Tips for Building Community

  1. Join social clubs, activities, or groups by attending workshops or campus-led events that match your interests.
  2. Create or join a study group that allows you to connect with your classmates. Remember that taking a risk to ask a classmate to study may feel uncomfortable but can lead to a friendship forming.
  3. If you live on campus, consider checking out RA events or making contact with people on your floor. If you are relaxing in your dorm room, consider keeping your door open to show that you are open to hallmates saying hello.
  4. Consider joining a peer mentorship program. Whether you are a first-year student in need of guidance or a returning student wanting to engage in mentorship, a peer-mentorship program can help with relationship-building.
  5. Foster Current Relationships
    Maintain and strengthen existing friendships by dedicating time to calling or meeting in person, as emotional bonds are vital. If you are feeling homesick, scheduling a time to talk or FaceTime an old friend or family member can help to boost your mood.
  6. Online Communities
    When online, consider engaging with positive online communities that promote social connections and a sense of belonging, and consider fostering these relationships offline when possible.
  7. Empowerment Groups
    Join empowerment groups that focus on support, discussion, and a sense of shared connectedness.
  8. Therapy
    If social building feels particularly difficult, consider consulting a mental health professional for assistance. University counseling centers can be a good place to start and often have support groups or individual counseling available, or connecting with a local outpatient psychotherapy practice for therapy.

If you are a college student struggling with feeling disconnected and would like to pursue therapy for help, author and MPA postdoctoral fellow Kassy Murad, Psy.D., is taking new clients and is available for in person and virtual sessions.

three college friends sitting on stairs and laughing

References

  • Hall, J. A. (2018). How many hours does it take to make a friend? Journal of Social and Personal Relationships, 36(4), 1278-1296. https://doi.org/10.1177/0265407518761225 (Original work published 2019)
  • Office of the Surgeon General (OSG). (2023). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community. US Department of Health and Human Services.

Kassy Murad, Psy.D., (she, her, hers) sees clients virtually and in our downtown Evanston office.

When You’re Looking for a Therapist, Support Small Practices!

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If you listen to any podcast or radio show or watch TV shows, you’ve most likely heard or seen an advertisement for BetterHelp (will refer to them as BH from now on) which is one of the ‘big box’ therapy platforms, offering both texting and chat therapy, as well as telehealth sessions. BH is a Venture Capital/Private Equity funded company acquired by Teladoc a few years ago with a current valuation of over a billion dollars.

Any time someone asks how to find a therapist, I try my best to provide useful information as to why supporting these platforms are problematic and why finding a local therapist who works in a solo or small group practice is a much better option.

yellow orchids
Orchid show at Chicago Botanic Garden

Privacy Concerns

In 2023, the Federal Trade Commission (FTC) reached a $7.8 million dollar settlement with BH for sharing their users’ personal information and health information with third parties such as Facebook without knowledge or permission from these users.

At Mindful Psychology Associates (MPA), we use Zoom for Healthcare platform for telehealth sessions and an Electronic Health Record (EHR) and Google suite platforms which are all HIPAA (Health Insurance Portability and Accountability Act) compliant. We take confidentiality and HIPAA laws very seriously as confidentiality and privacy are essential for clients being able to safely reveal their most vulnerable thoughts and feelings. In addition, all of our staff completes HIPAA training as part of their onboarding. We do not offer texting therapy as a modality due to problems such as privacy/confidentiality, as well as unique difficulties to texting such as not being able to verify who is receiving treatment and absence of non-verbal expressions, i.e., tone and intonation.

Technology

We do not use artificial intelligence (AI) in any form at Mindful Psychology Associates. You will not get an AI-generated response, we do not use AI in marketing or any client communications. AI will not be listening in on your therapy sessions nor generating notes for our clinicians!

Therapists and Care Standards

BH therapists are all 1099 independent contractors so BH does not have much oversight, review, or investment into their clinical skills. Additionally, despite these platforms having much financial backing, they pay their therapists quite low so therapist turnover is high.

Therapists at Mindful Psychology Associates are W2 employees and we pay our therapists fairly (with benefits) designed for ethical employment, work-life balance, growth, and longevity; most of our staff has been at MPA for two or more years. Our full-time therapists’ caseloads are around 25 clinical hours per week, which allows for a reasonable workload with plenty of time for activities related to clinical care, such as reading, researching treatment modalities, and consulting with other professionals.

Because we are a small practice, we take hiring very seriously. It is not enough for a therapist applicant to simply have their clinical license and some relevant experience; we screen for clinical skills and decision making, crisis intervention skills, and commitment to high ethical standards and professionalism. Additionally, we identify therapist candidates with personal characteristics (warmth, openness, curiosity) that increase the likelihood of a therapist being happy, effective, and successful. We aim for our therapists to stay at MPA for a minimum of two years so client care is least likely to be impacted. The big box platforms tend to have higher turnover due to low pay and other related difficulties, with many BH therapists treating their jobs more like a side hustle.

Platforms such as BH are often referred to as the Uber/Lyft model to therapy. As such, therapists utilize the platform to see patients and get referrals but there is no clinical oversight of their clinicians—no supervision, consultation, or any involvement with their clinical work.

At MPA, we offer every clinician several different levels of support. Our provisionally licensed clinicians have weekly supervision and close oversight to monitor their clinical skills, assist with their development as a clinician, and provide mentorship for work-life balance. Everyone has 24/7 access to our Clinical Director for professional consultation and we expect our clinicians to discuss high risk clinical situations because we know that discussing a safety issue or other pressing matter can be stressful so is best done with the support and guidance from seasoned colleagues.

Personalized Care

If a client is seeing a therapist on a therapy platform, they may be able to contact customer support but are unlikely to be connected to a clinical supervisor that has direct knowledge of the clinician’s work and may be able to help understand what might not be working for them in their therapy. If a client has concerns about their therapy at MPA, they can speak to their therapist, their therapist’s supervisor (if applicable), the Clinical Director, or myself as the Founder. We believe that the fit between therapist and client is a crucial part of the healing process, so if something is not working well we want to help clients understand if this can be resolved. If it doesn’t seem workable, we will work hard to facilitate a referral to another MPA therapist or a different therapist in the community if necessary.

If you have questions about your insurance coverage, need to update your credit card on file, or have a question about your recent invoice you can call our office and speak to our office manager who is an actual human working from our Evanston office, not some random customer service employee who you can only reach via email.

Unlike the big box platforms, we take the process of matching a client with one of our therapists very seriously because we want to set the client up for success from the very beginning. Some clients request a therapist based on modality or areas of specialty, other times clients request a therapist based on demographics. They prefer a younger or older therapist or one who is a parent or a woman…and we do our absolute best to honor these requests.

Ownership

BH and similar therapy platforms are not owned by clinicians—they are VC/PE funded companies and therefore answer to their investors and executives, most of whom are not clinicians. BH’s founder is also not a clinician. BH is owned by TelaDoc Health, a publicly traded company. These companies have a hefty budget for marketing, advertising, and SEO so have caused significant disruption to local practices by their sheer financial resources to dominate ads and sponsor google ad placements. When therapy clients pay BH for therapy services, a very small part of that is going directly to the therapist, and much of that fee is helping their wealthy investors become more wealthy, and fueling a high powered company to become even more disruptive.

MPA was founded by myself, a Licensed Clinical Psychologist, and I am still the CEO and actively engaged in daily operations including hiring and overseeing staff. The majority of our clients use their health insurance to receive therapy services, and we are proud that we are in network with three popular health insurance plans, even though we have to reduce our fees to be in compliance with their in-network requirements.

When you support a small practice, you know where your money is going—most of it directly to your therapist, and the rest covers expenses to the practice. We do not have investors nor are backed by any venture capital or private equity money. Additionally, we have been in the Northwestern University and Evanston community for 20 years now. We have enjoyed a solid reputation and have a strong referral network of other clinicians and referral partners such as psychiatrists, dieticians, and local treatment centers. If a client needs a referral to another treatment provider, we can give names of professionals we know and trust. We have contributed much to the local community including providing low-fee therapy and pro-bono speaking events to local schools and organizations. We have appreciated being a part of Evanston’s small business community since 2004 and many of our clients are now enjoying coming in person to our downtown Evanston location—again, another option that a therapy platform cannot provide.

As our country and world becomes more impersonal, tech-focused, and disconnected, some things cannot be replicated nor replaced by tech or AI. In my opinion, your therapy experience is one of those things—I feel strongly that human empathy, personal connection, and compassion are crucial to a successful experience in therapy. I also hate to think that someday all businesses will be owned by larger corporate conglomerates…I appreciate that my accountant and insurance broker are both woman-owned small businesses.

For all of these reasons, please consider supporting a local solo therapist or small group practice if you’re seeking a therapist! Meet our Evanston therapists, too!

Dr. Jennifer Contarino Panning, Phy, D., Founder, President, and CEO of Mindful Psychology Associates PC, is a mental health leader and innovator and has been an Illinois Licensed Clinical Psychologist for twenty years.