Facing The Waves

05/25/2026

Self-care isn’t just bubble baths and spa days… it’s the small, everyday choices that help you show up as your best self.

Self-care can look like:
• Saying “no” without guilt
• Going to bed earlier
• Drinking enough water
• Taking a break when your mind feels overwhelmed
• Setting boundaries with people or situations
• Asking for help when you need it
• Moving your body in a way that feels good
• Giving yourself permission to rest

Self-care isn’t selfish, it’s necessary!

You don’t have to earn rest.
You don’t have to wait until you’re burnt out.
You deserve to take care of yourself now.

What’s one small thing you can do for yourself today?

Send a message to learn more

05/22/2026

Mental Health Awareness Month Giveaway

Let’s help spread awareness, and a little extra care, this month.

I’m giving away a Self-Care Bundle to one person who could use a reminder to slow down, breathe, and take care of themselves.

This bundle is a small way to say: your mental health matters.

To enter:

Like this post
Share this post to help spread mental health awareness

That’s it, simple and meaningful.

Winner will be announced on May 29th.

Even if you don’t enter, sharing this message matters.
You never know who might need the reminder that they’re not alone.

Ashley Whipkey, MSW, LICSW Facing The Waves
(Counseling and Consultation)

Send a message to learn more

05/18/2026

Reasons People Come to Therapy (That Aren’t Crisis)

You don’t have to be falling apart to start therapy.

A lot of people come in simply because they want something to feel better, clearer, or more manageable.

Here are some real, everyday reasons people start:

• Feeling stuck or unsure about what’s next
• Wanting better coping skills for stress or anxiety
• Working on confidence or self-esteem
• Navigating relationships (dating, marriage, friendships, parenting)
• Processing life transitions (new job, move, parenting, etc.)
• Learning how to set boundaries without guilt
• Wanting to understand themselves on a deeper level
• Trying to break patterns they keep repeating

Therapy isn’t just about getting through hard moments,
it’s also about growing, improving, and feeling more like yourself.

You don’t have to wait until things get really bad to get support.

Sometimes the best time to start… is just when you’re ready.

Send a message to learn more

05/15/2026

Helping Your Teen Handle Pressure (Sports & School)

Teens today are carrying a lot, practices, games, grades, expectations… and the pressure to keep up with it all.

Here are a few ways you can support them:

1. Focus on effort, not just outcomes
Instead of “Did you win?” or “What was your grade?”
Try: “I loved how hard you worked” or “I’m proud of how you handled that.”
→ This builds confidence that isn’t tied to performance.

2. Be a calm place, not another source of pressure
They already feel it from school, sports, and themselves.
Home should feel like a place they can exhale.

3. Normalize mistakes
Missed shots, bad games, tough tests, they’re part of growth.
What they need most is perspective, not perfection.

4. Watch for signs of overload
Irritability, shutting down, constant stress, or loss of enjoyment
→ These can be signs they’re overwhelmed, not “unmotivated.”

5. Keep communication simple and open
You don’t need the perfect words.
Sometimes it’s just: “Hey, I can tell you’ve got a lot going on. I’m here if you want to talk.”

Your support matters more than any stat line or report card!!!!!

Confident, resilient kids aren’t built from pressure,
they’re built from support. 💛

Send a message to learn more

05/11/2026

Quick Coping Skills You Can Use Anywhere

Not everything needs a long, complicated strategy.
Sometimes you just need something simple that works in the moment.

Here are a few go-to tools you can use anytime:

1. 5-4-3-2-1 Grounding
Name:
• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
→ Helps bring your mind out of overwhelm and back to the present.

2. Box Breathing
Inhale 4 seconds → hold 4 → exhale 4 → hold 4
Repeat a few times.
→ Calms your nervous system quickly.

3. Name What You’re Feeling
Simply say (in your head or out loud):
“I’m feeling anxious/frustrated/overwhelmed.”
→ Labeling emotions can actually reduce their intensity.

4. Cold Water Reset
Splash cold water on your face or hold something cold.
→ This can help “reset” your body when emotions spike.

5. One Small Step
Ask yourself: “What’s one small thing I can do right now?”
→ Action creates momentum when you feel stuck.

You don’t have to use all of these.
Just pick one that feels doable and start there.

Small tools. Real impact.

Send a message to learn more

05/08/2026

3 Signs You Might Be More Stressed Than You Think

Stress doesn’t always look like a breakdown.
Sometimes it shows up in ways that are easy to brush off or normalize.

1. You feel constantly “on edge” or easily irritated
Little things bother you more than usual, and your patience feels shorter than normal.
→ This is often your nervous system being overloaded.

2. You can’t fully relax, even when you have the time
You sit down to rest, but your mind keeps going…
thinking about what you should be doing, what’s next, or what you forgot.
→ Your body might be in a constant state of “go mode.”

3. You’re more tired than usual (even if you’re sleeping)
Stress is exhausting, mentally and physically.
You might feel drained, unmotivated, or just “off.”

These are easy to ignore, but they’re signals, not flaws.

Paying attention early can help you reset before burnout hits.

If this sounds familiar, you’re not alone. 💛

Send a message to learn more

05/04/2026

What therapy actually looks like

It’s not laying on a couch while I silently take notes.
It’s not me analyzing everything you say or judging your life.

It’s a conversation.

It’s a space where you can show up exactly as you are, messy thoughts, stress, uncertainty, all of it, and not feel like you have to filter yourself.

With me, therapy is pretty laid back.
We talk. We figure things out together. We focus on what’s actually going on in your life right now and what might help you move forward.

Some sessions might look like:
• Talking through something that’s been weighing on you
• Learning simple, practical ways to handle stress or anxiety
• Figuring out patterns that keep you feeling stuck
• Building confidence and clarity in your decisions

There’s no “perfect” way to do therapy.
You don’t have to have the right words.
You don’t have to be in crisis.

You just have to show up.

Therapy isn’t about being fixed
it’s about having support while you grow. 🌿

05/01/2026

May is Mental Health Awareness Month

At Facing The Waves, we believe mental health is just as important as physical health,because it impacts how we think, feel, connect, and show up every day.

This month is a reminder:
- You don’t have to carry everything on your own
- It’s okay to ask for help
- Healing is not linear, and that’s okay
- Taking care of your mind is a sign of strength, not weakness

Whether you're navigating stress, anxiety, life transitions, or just feeling “off,” support is here.

Let’s continue to break the stigma, start conversations, and create space for healing, together.

If you or someone you know is ready to take the next step, I’m here to help.

Contact Ashley Whipkey, MSW, LICSW at 605.360.2994 or whipkeycounseling@gmail.com. Ashley is licensed to provide for both Minnesota and South Dakota.

https://www.psychologytoday.com/us/therapists/ashley-whipkey-pipestone-mn/790221

Send a message to learn more

04/14/2026

A semicolon is a pause — not an ending.
A choice to continue, even when it’s hard.

Today, we stand together in that choice.

03/19/2026

"2 wins before noon"
One of the fastest ways to change your year is to change your morning. You have to OWN YOUR MORNING! 2 wins before noon will create the momentum you want. Examples of wins: physical- walk, workout, stretch mental- reading, journaling, planning your day.
When you get 2 wins by noon your brain labels your whole day as 'productive'. When your days become productive- your life becomes productive.
Lets start today by, or maybe tomorrow, by picking 2 small wins and stacking them early- right when you wake up and DOMINATE TODAY!

Send a message to learn more

03/11/2026

This time of year can feel a little heavy for a lot of people.

The excitement of the new year has faded, winter can start to feel long, and many people notice their motivation and energy dipping. If you’ve been feeling more tired, overwhelmed, or emotionally drained lately, you’re not alone.
Mental health has seasons too.

As we start moving toward spring, it can be a helpful time for a gentle check-in with yourself:

• How has your mental energy been lately?
• What stress or “mental clutter” have you been carrying?
• Is there anything you might be ready to let go of?

A few small things that can help during this transition:

• Getting outside for even a few minutes of daylight
• Moving your body in ways that feel manageable
• Talking with someone you trust
• Giving yourself permission to rest

You also have permission to say no, to slow down, and to not have everything figured out right now.
If this season has been especially hard, talking with a therapist can help. You don’t have to carry everything on your own.

** currently have a couple openings for new clients. **

Contact me through email:whipkeycounseling@gmail.com or by phone: 605.360.2994