Facing The Waves

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!

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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

02/24/2026

Therapist POV: The mental load a mom carries and no one sees

It's not just doing the things
It's remembering the things

It's:
-knowing which kid needs a snack for Friday
-tracking who has outgrown what and buying new
-remembering prayer requests
-scheduling dentist appointments
-getting birthday gifts and making sure all things are a good
-planning all meals and getting the groceries

It's being the default parent.......the family calendar....the emotional regulator....the keeper of everyone's needs

and because we "handle it well"
no-one realizes how heavy it is!

Burnout doesn't start with a collapse,
it starts with carrying too much for too long.

I am hear to remind you that you can be grateful for your family, AND still feel overwhelmed by the responsibility. Those two CAN co-exist.

If you can relate to this and feel like you need someone to validate you or need some support so you don't collapse due to a burnout. You can drop your email or phone number in Facing The Waves DM and I will get back to you.

Send a message to learn more

02/11/2026

Sometimes the right time to reach out for support is simply when you realize you don’t have to handle everything alone.

I currently have a few openings in my private practice for new clients. If this feels like the right time for you, I’d be glad to connect. I offer both in-person and telehealth services. My physical office is located in Pipestone, MN. I am licensed in both Minnesota and South Dakota so telehealth services are open to both states!

12/31/2025

I think culturally we are doing a really good job of normalizing the use of therapy and medication, but I wonder if we underemphasize that therapy takes time and effort to work. Quick-fix "breakthroughs" get glamorized in pop culture's version of therapy, but in real life, change comes slowly.

If your New Years Resolution is getting care for yourself through , give it time.

A study of 10,000 people showed that it took about 20 sessions (that's about six months of weekly sessions) for 50% of people to experience notable symptom improvement. With a full year of treatment, that number jumped to 75%. Research like this is tricky, and numbers change depending on how researchers measure "improvement" and other studies suggest different timelines, but this large study really highlights that a key part of effective therapy is giving it time to work. At Facing The Waves we also celebrate the many small step wins!

If self care and therapy are something you are making a priority in 2026 and want to chat about what Facing The Waves can do to help and walk along side you- please reach out!

Source: Shedler & Gnaulati (2020, Networker) full link in profile.

12/18/2025

Merry Christmas and Happy New Year from Facing The Waves!
As this year comes to a close, I want to thank each client, family, and community member who trusted me with their story. Whether this season feels joyful, heavy, or somewhere in between, know that you are not alone. I am honored to walk alongside you as you face life’s waves; one step at a time. Wishing you peace, rest, and hope as we head into the new year.

11/28/2025

🍂 The Day After Thanksgiving

For many, yesterday was a day filled with connection, gratitude, and tradition. But for others, it may have brought stress, loneliness, or complicated family dynamics. And for some, it was simply another day, no big gatherings, no full table, no photos to post.
If you’re feeling a mix of emotions today, Bexhausted, sad, numb, overwhelmed, or even relieved, you’re not alone. Holidays can stir up old wounds, highlight losses, or remind us of relationships that feel difficult or distant .

💛 Here’s your gentle reminder:

Whatever your experience was yesterday, your feelings are valid.
Your story matters.
And you don’t need to compare your holiday to anyone else’s.
Take today slowly. Check in with yourself. Give your body and mind what they need: rest, space, or connection in whatever form feels safe.
If this season is feeling heavy, our doors (and hearts) are always open.
You don’t have to navigate these emotions by yourself.

Whipkeycounseling@gmail.com

09/23/2025

🍂🏈⚽ Fall Sports Are in Full Swing! ⚾🏐🍂

With the excitement of the season also comes pressure…pressure to perform, pressure to win, pressure to not “mess up.”

But when athletes focus too much on fear of failure, they get stuck in a tough cycle:
➡️ Fear → Worry → Anxiety → Muscle Tension → Underperformance → More Fear.

The good news? The cycle can be broken.

Parents, coaches, and athletes can work together to:

Helping Athletes Break the Fear–Performance Cycle
1. Normalize fear - Let athletes know fear of failure is common.
2. Watch for worry spirals – Redirect “what if” thinking to “what now.” What can I do in this moment?
3. Calm the body – Breathing and relaxation help reset the nervous system.
4. Loosen up – Remind them to stay relaxed so their skills can flow naturally.
5. Focus on process, not outcome – Confidence grows when attention is on controllable actions.
6. Reinforce effort, not results – Praise courage, focus, and resilience instead of just performance.

Here’s to a season of growth, resilience, and joy in the game!

08/25/2025

Good morning! So happy to announce we finally have a forever home! Check out the new sign and office! We are located at 213 West Main Street in suite 2.

07/16/2025

🌟 We’re Moving! 🌟

Facing The Waves is excited to announce our new home at Wellness Square - a vibrant, health and wellness-focused facility -located at 213 West Main St. Suite 2 Pipestone, MN 56164. If all goes as planned, we should be moved in this weekend.

We’re joining an incredible community of professionals who are passionate about helping others feel their best — from physical therapists and personal trainers to massage therapists, hair stylists, skincare experts, and more.

It’s the perfect space for whole-person wellness, and we’re thrilled to bring mental health into the mix! 🧠💙

We can’t wait to welcome you to our new location and continue supporting you on your journey toward emotional strength, resilience, and confidence.

Send a message to learn more

07/04/2025

🇺🇸 Happy 4th of July! 🎆
As we celebrate independence, let’s also honor the importance of mental freedom—freedom from stress, overwhelm, and burnout.

This holiday can be joyful for many, but tough for others. Loud fireworks, crowds, or feelings of loneliness can be triggering. And that’s okay.

🧠 Take a moment today to check in with yourself and others.
💬 It's okay to set boundaries, say no to plans, or take a quiet moment away from the noise.
❤️ You’re not alone—mental health matters every day, including today.

Here’s to freedom, in all its forms. Be kind to yourself and stay safe. 💙