core-mental-wellness

Supporting Our Minnesota Community

Tue, 27 Jan 2026 21:05:08 GMT

You Don’t Have to Carry It Alone — Therapy Openings Available Now in Minnesota

The past weeks have brought deep pain and unrest to communities across Minnesota. Many people are feeling overwhelmed by fear, anger, grief, uncertainty, and emotional exhaustion in the wake of ongoing unrest that has affected our neighborhoods and sense of safety. Recent events in Minneapolis have left many Minnesotans struggling with anxiety, stress, and trauma that can feel hard to manage alone.

If you’re finding it hard to sleep, feeling constantly on edge, overwhelmed by emotions, or simply “not yourself” you deserve support, care, and a space where your experience matters.

I Have Immediate Therapy Openings

I am currently offering immediate appointments for individuals in Minnesota who are struggling emotionally with the impacts of the unrest, community trauma, and heightened stress in the region. Whether you are:

feeling overwhelmed,
struggling to cope with stress or anxiety,
navigating trauma reactions,
grieving losses or shaken by recent events,
trying to make sense of intense emotions,

…therapy can be a supportive space to help you find grounding, clarity, resilience, and healing.

Why Talk to a Therapist Now?

Times of collective trauma and unrest can trigger deep emotional responses: anxiety, hypervigilance, sadness, anger, sleep problems, fear for the future — all of which are normal reactions to abnormal stressors . Talking with a therapist can help you:

process your emotional response without judgment
learn skills to manage anxiety and stress
strengthen your sense of safety and resilience
build routines and coping tools that support your daily life

You don’t need to wait until things feel “bad enough” your emotional well-being matters.

How to Schedule

If you or someone you know could benefit from support, I invite you to reach out for a consultation. Early support can make a meaningful difference in how you navigate ongoing stress and uncertainty. Sliding scale and pro bono session are available if needed.

Contact:

Debbie Locketz, LICSW
(952) 208-6700
debbie@corementalwellness.com

www.corementalwellness.com
to schedule: https://debbie-locketz.clientsecure.me/

Please share this with others who might be struggling — reaching out can be a powerful first step toward feeling better.

Parents Supporting Their Students

Mon, 20 Jan 2025 20:21:59 GMT

Tips to help you provide meaningful and effective support during this pivotal time:

As college students prepare to head back to campus, parents often find themselves navigating a mix of emotions: pride, worry, and the ever-present hope that their children will thrive. Transitioning back to school brings its own set of challenges for students, and as a parent, your support can make a world of difference.

Here are some tips to help you provide meaningful and effective support during this pivotal time:

Encourage Open Communication

Transition periods often bring about stress and uncertainty for students. Encourage your child to share their thoughts, fears, and excitement about returning to school. Ask open-ended questions like, “What are you looking forward to this semester?” or “Is there anything you’re feeling unsure about?” Listening without judgment can foster a sense of safety and trust.

Respect Their Independence

College life is a time for young adults to learn how to make their own decisions, solve problems, and manage their responsibilities. While it’s tempting to offer advice or solutions, try to strike a balance between being supportive and allowing them to grow. Trust that they are capable of handling challenges, even if they stumble along the way.

Check in on Their Mental Health

The pressures of academics, social life, and future planning can take a toll on students’ mental health. Normalize conversations about emotional well-being and remind them that seeking support is a sign of strength, not weakness. Share resources like the university’s counseling center or direct them to my website www.corementalwellness.com

Celebrate Small Wins

Whether it’s acing a test, joining a club, or making new friends, celebrate your child’s achievements. Positive reinforcement can boost their confidence and remind them of their progress, even if the semester feels overwhelming at times.

Send Care Packages or Notes

A surprise care package or heartfelt note from home can provide a comforting reminder that they are loved and supported. Include small but meaningful items like snacks, a handwritten letter, or even a gift card to their favorite coffee shop.

Encourage Balance

Remind your child of the importance of maintaining balance in their lives. Encourage them to prioritize sleep, exercise, and social connections alongside their academic responsibilities. If they’re overwhelmed, a gentle nudge to step back and recalibrate can be helpful.

Be Patient with the Transition

Returning to school can bring both excitement and adjustment challenges. Be patient if your child seems distant, stressed, or unresponsive at times. Let them know you’re there for them and trust they will find their footing.

Share Words of Encouragement

Simple reminders like “I believe in you” or “I’m so proud of how hard you’re working” can go a long way in boosting their morale. Your unwavering support serves as a foundation they can rely on, especially during tough times.

Take Care of Yourself

Supporting your child effectively begins with taking care of your own well-being. As a parent, it’s natural to worry, but prioritizing self-care ensures you’re able to show up for them in the best way possible.

Parenting a university student can feel like walking a tightrope between stepping back and staying connected. By fostering open communication, encouraging independence, and offering steady support, you’ll empower your child to navigate this season of growth with confidence and resilience.

If you feel your student needs extra support, please reach out to me at debbie@corementalwellness.com

Easing the Transition: Returning to College After Winter Break

Thu, 16 Jan 2025 22:11:31 GMT

For many college students, winter break is a welcome pause—a time to rest, reconnect with family and friends, and enjoy the comforts of home. However, the transition back to campus life after the holidays can bring its own set of challenges. Whether it’s adjusting to a new routine, managing academic pressures, or simply navigating the emotional shift, returning to college after winter break can feel overwhelming.

Here are some tips to help make this transition smoother and more intentional for students:

Reflect on the Past Semester

Take time to evaluate the highs and lows of your previous semester. What worked well for you? What challenges did you face? Reflecting on these experiences can help you set realistic goals and identify areas for improvement. Consider journaling or talking with a trusted friend or mentor to process your thoughts.

Set Intentions for the New Semester

Instead of diving back into college life without a plan, take a moment to set clear intentions. These might include academic goals, self-care habits, or social aspirations. For example, you might aim to attend more professor office hours, join a new club, or prioritize consistent sleep.

Reconnect with Your Support System

Returning to campus can sometimes feel isolating after spending time with family and friends. Reach out to roommates, classmates, or members of your campus community to reconnect and rebuild your support system. Having a network of people who understand your experiences can make a world of difference.

Create a Balanced Routine

The start of a new semester is the perfect time to establish healthy habits. Balance your schedule by allocating time for classes, studying, exercise, socializing, and relaxation. Don’t forget to leave room for flexibility, as unexpected opportunities and challenges may arise.

Prioritize Self-Care

Winter’s shorter days and colder temperatures can impact energy levels and mood. Combat the winter blues by prioritizing self-care. This might include staying active, eating nourishing foods, and seeking out natural sunlight whenever possible. Mental health is just as important as physical health, so don’t hesitate to seek support if needed.

Ease Into Your Academic Workload

The temptation to hit the ground running can be strong, but it’s important to pace yourself. Review your syllabi and create a plan to manage your assignments, readings, and exams. Start with small, manageable tasks to build momentum without overwhelming yourself.

Embrace New Opportunities

A new semester offers a fresh start. Be open to trying new things, whether it’s taking on a leadership role, attending campus events, or exploring different study techniques. Embracing change and growth can lead to unexpected and rewarding experiences.

Practice Gratitude

As you transition back to college, take a moment to appreciate the opportunities and experiences ahead. Practicing gratitude can shift your mindset and help you approach challenges with resilience and optimism.

Returning to college after winter break can feel like a whirlwind, but with a little preparation and mindfulness, it can also be a time of renewal and growth. By reflecting on the past, setting intentions, and taking care of yourself, you can create a meaningful and successful semester. Remember, it’s okay to ask for help and lean on your support system as you navigate this transition.

Here’s to a fresh start and a fulfilling new chapter!

Please reach out to me at debbie@corementalwellness.com if you need support during the semester.

The Election, Your Vote and The Anxiety We Are All Feeling

Tue, 05 Nov 2024 16:54:37 GMT

With election day upon us, many people are feeling a whole array of emotions. I have talked to a lot of people over the past few weeks that are all expressing a sense of fear and anxiety. Election anxiety is common, especially during a high-stakes election. Often it can feel overwhelming to manage the social media posts, T.V. ads and campaign rhetoric leading up to election day. This anxiety can spill over after the first Tuesday of November depending on the election results and your personal viewpoints. I am hoping this blog post will help you identify your anxious thoughts and give you some tools to ease your emotions.

Strategies that may help ease your anxiety:

Limit Your Triggers : Constantly checking for updates can heighten anxiety. Consider setting specific times for news and social media, rather than refreshing throughout the day.

Set Boundaries in Conversations : Talking about politics is inevitable, but it can become exhausting. It’s okay to set boundaries with friends, family, or colleagues if you need a break from political discussions.

Focus on the Present: Anxiety often stems from worrying about the future. Practicing mindfulness can help keep you present. Simple techniques, like deep breathing or a five-senses grounding exercise (Find and name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.) can reduce stress.

Vote or Volunteer : Taking productive action, such as volunteering, making calls, or donating to a cause you support, can give you a sense of control and purpose.

Take Care of Yourself : Make sure you’re eating well, sleeping, exercising, and engaging in activities that bring you joy. These simple routines can help keep your mind and body resilient.

Seek Community and Support : Connect with others who understand how you’re feeling. Having conversations in a supportive environment can provide relief and validation.

Practice Gratitude : Focus on things you’re thankful for each day. This helps shift your attention away from anxiety and toward positive aspects of life.

Be Gentle with Yourself : It’s normal to feel stressed during intense times. Remind yourself that this is temporary and allow yourself to feel what comes up without judgment.

If you want to talk more about the anxiety you are feeling, let's talk! Reach out to me at debbie@corementalwellness.com

Navigating the Stress of Going to College for the First Time

Tue, 20 Aug 2024 22:45:36 GMT

A Guide for Students and Parents

The transition to college is a significant milestone, bringing with it a mix of excitement and apprehension for both students and parents. As emerging adults embark on this journey, they face new challenges that can be stressful. Parents, too, experience a range of emotions as they support their children through this critical phase.

In this blog post I provide practical advice and insights to help both students and parents navigate this transition smoothly.

Please reach out to debbie@corementalwellness.com or click here for more 1:1 help to navigate this milestone in your life. I would love to do a free consult to see if we would be a good fit to work together.

Understanding the Stress

For Students:

Academic Pressure: College academics are often more demanding than high school. Students may feel overwhelmed by the increased workload and higher expectations.
Social Adjustments: Moving away from home and forming new friendships can be daunting. Students must navigate social dynamics, which can lead to feelings of loneliness and anxiety.
Independence and Responsibility: Managing finances, time, and daily living tasks can be challenging. The sudden increase in responsibilities can be a source of stress.

For Parents:

Letting Go: Parents may struggle with the idea of their child leaving home and becoming independent. This transition can evoke a sense of loss and worry about their child's well-being.
Financial Concerns: The cost of college education can be a significant stressor. Parents may worry about how to fund their child's education and manage associated expenses.
Communication and Support: Finding the right balance between providing support and allowing independence can be tricky. Parents may fear either over-involvement or being too distant.

Strategies for Students

1. Time Management:

Create a Schedule: Use planners or digital tools to organize your time. Prioritize tasks and set realistic goals.
Break Tasks Down: Large assignments can be overwhelming. Break them into smaller, manageable steps and tackle them one at a time.

2. Academic Support:

Utilize Campus Resources: Take advantage of tutoring centers, study groups, and academic advising.
Communicate with Professors: Don’t hesitate to ask for help or clarification. Building relationships with your professors can be beneficial.

3. Social Integration:

Join Clubs and Organizations: Participating in extracurricular activities can help you meet new people and build a support network.
Be Open to New Experiences: Embrace the opportunity to step out of your comfort zone and try new things.

4. Mental and Physical Health:

Practice Self-Care: Prioritize sleep, nutrition, and exercise. Engage in activities that relax and recharge you.
Seek Counseling Services: Many colleges offer mental health services. Don’t hesitate to reach out if you’re feeling overwhelmed. I work with clients in Minnesota and Wisconsin and would love to chat and see if I can help support you. Reach out at debbie@corementalwellness.com

5. Financial Management:

Budget Wisely: Track your expenses and create a budget. Look for student discounts and consider part-time work if it doesn’t interfere with your studies.
Avoid Debt: Be cautious with credit cards and loans. Aim to live within your means.

Strategies for Parents

1. Foster Independence:

Gradual Responsibility: Encourage your child to take on responsibilities gradually before they leave for college. This might include managing their own finances or making their own appointments.
Empower Decision-Making: Allow your child to make decisions and learn from their mistakes. Offer guidance without taking control.

2. Maintain Open Communication:

Regular Check-Ins: Schedule regular calls or video chats to stay connected. Ensure these are supportive rather than intrusive.
Active Listening: Be an empathetic listener. Validate their feelings and provide a safe space for them to share their experiences.

3. Provide Emotional Support:

Be Reassuring: Offer words of encouragement and remind them that it’s okay to feel anxious or overwhelmed.
Share Your Experiences: Relate your own college experiences or transition stories to show that stress and adjustment are normal.

4. Address Financial Concerns:

Discuss Finances Openly: Have transparent conversations about the cost of college and financial expectations. Involve your child in budgeting discussions.
Seek Financial Aid: Explore scholarships, grants, and other financial aid options together.

5. Balance Support and Independence:

Respect Boundaries: Understand that your child needs space to grow and become independent. Avoid micromanaging their college experience.
Be Available: Let your child know that you’re always there for support, but respect their autonomy.

Bridging the Gap: Collaborative Approaches

1. Pre-College Preparation:

Campus Visits: Visit the campus together before the semester starts to familiarize yourselves with the environment.
Orientation Programs: Encourage participation in orientation programs designed to help students transition smoothly.

2. Shared Expectations:

Set Mutual Goals: Discuss and set goals for the college experience. This might include academic achievements, personal growth, and future career plans.
Create a Support Plan: Develop a plan for how you’ll stay in touch and support each other during the college years.

3. Coping with Homesickness:

Frequent Communication: Regular phone calls, messages, and visits can alleviate homesickness for both students and parents.
Create a Home Away from Home: Encourage students to personalize their living space with familiar items from home.

Embracing the Journey

The transition to college is a significant step toward adulthood and independence. While it comes with its challenges, it also offers immense opportunities for growth and development. Both students and parents can navigate this journey successfully with preparation, communication, and mutual support.

For students, embracing this new chapter with an open mind and a proactive approach can lead to a rewarding college experience. For parents, letting go while maintaining a supportive presence can foster your child’s independence and confidence.

Remember, stress is a natural part of any significant transition. By implementing these strategies, students and parents can manage stress effectively and look forward to the exciting opportunities that college life brings.

Please reach out to debbie@corementalwellness.com for more 1:1 help to navigate this milestone in your family's life.

What is therapy, really?

Thu, 18 Jan 2024 21:16:14 GMT

When I tell people I am a therapist, people typically react by either retreating or oversharing.

The most common response is a sense of discomfort. I can tell when people immediately wonder if I am analyzing them right then and there. It's also really common for people to start to say something about therapy and end up sharing private details related to their childhood or relationships.

These initial introductions are usually in public and often with other friends and there is often an uncomfortable moment, especially if people are not use to meeting therapists in the grocery store check-out line!

I assure you, I am not focused on anything more than meeting you. Meeting someone who is a therapist and going to therapy are not the same experience, not for me or for you.

Since therapy is not the same thing as conversations between friends, it offers more powerful outcomes. People often think something major needs to have happened (such as a death or significant trauma) in order for someone to need to see a therapist. In my experience, while that kind of intervention is important, typical therapy is something very different. It is useful and even practical for anyone who is interested in examining how they might live a happier, healthier, and more authentic life.

For this blog post I decided to answer a few of the initial questions I hear to educate and reduce the stigma that still is attached to mental health and therapy.

What is therapy?
Therapy is an opportunity to talk about issues that are important to the client, while having a trained, objective person (the therapist) help work through not only the current situation, but also how to deal with similar situations in the future. Therapy can be about one specific problem, or it can be about multiple issues. Therapy is a collaborative event, it requires an active role from both the client and the therapist for change to occur.

Do I have to be “sick" to see a therapist?
No! While some therapists do specialize in specific mental health diagnosis, many focus on everyday life challenges. The majority of clients I see are successful, high achieving people who are very healthy. Most are challenged with a specific goal, like creating a better work-life balance, dealing with a transition in their life, finding ways to be a more effective parent, building self-esteem, or reducing the anxiety they feel daily.

How do I find the best therapist for me?
There are so many options for therapists these days. Often starting by looking at therapist websites can be helpful. Notice what each therapist values by what they emphasize. You'll see differences in how they offer their services and the way they describe the work that they do. As mentioned above, therapy requires us to work together and that means that we have a good connection and strong "fit." I offer a free 15-minute consultation to anyone looking for a therapist so we can meet and go from there.

What happens in a session?
While each session is different, typically the therapist will invite you to share what has happened since your last meeting/appointment. They may ask you what you want to talk about and what goals you have. There are no right or wrong answers. Sometimes, people talk about their past but most of the time people talk about present day situations and goals for the future. I often take notes during the session so that I can come back to a topic if needed without interrupting my clients. Everything said during therapy is confidential.

How long do people go to therapy?
That all depends on the individual. I have had clients who see me for one session and feel like they can manage on their own. I also have a clients that I have seen for many months or years.

Therapy can be whatever you need it to be at this moment in time. It could be a one-time conversation to gain a bit of perspective, or short-term, temporary support during some type of life transition, or an ongoing relationship to address more complex challenges.

If you are in need of support or know someone who is or if you have any other questions about what therapy is like, please reach out to me at debbie@corementalwellness.com .

Welcome

Mon, 15 Jan 2024 22:51:21 GMT

Welcome! My name is Debbie and I am the therapist behind Core Mental Wellness. I officially launched my practice October 2022 and appreciate you stopping by this site. The demand for more mental health services is so great right now. I hope to fill a need in the MN and WI community by offering a convenient, affordable way to access mental health therapy via tele health.

I see this space as a way for me to share with you a variety of articles I come across that may be of interest to you as well as a place for me to share things I have learnt and continue to learn in the mental health realm. My love for learning runs deep, so I am continuously reading, taking classes, engaging with other mental health professionals, and attending conferences. I have a passion for psychoeducation and enjoy sharing that with others.

I am so glad you are here. If you would like to connect, please send me a message via the contact page of this site or feel free to email me at debbie@corementalwellness.com

Thanks for being here,

Debbie