Counseling Center

St. Catherine University sits on the traditional homelands of the Wahpekute Dakȟóta People. The Counseling Center recognizes the original peoples of this land and its ancestral history, as well as the other nations, such as the Anishinaabe, who have also made this land home. We acknowledge the ways in which this history has been, and continues to be, erased and silenced. We recognize that their people were forcibly removed from their homeland and their deep relationship with the sacred sites, stories, foods and medicines, ancestral bones, cultural and healing resources, and way of being–to make room for us to reside and gain our livelihood.

As counselors, it is imperative for us to acknowledge the grief and trauma that settler colonialism, broken treaties, enforced starvation, and genocide have caused Indigenous people and this land. It would be impossible and harmful to situate discussions of mental health issues as problems of individuals without acknowledging the collective harms caused by settler colonialism–and by the mental health system that has often been used as a tool of colonization. It would be equally harmful not to recognize the patience and strengths the Indigenous community has always embodied.

These truths leave us with humble gratitude for the land which was stolen from the Dakȟóta people who were–and continue to be–here. Seeking to be in good relationship with the Indigenous peoples and this land, we commit to:

• honoring the Indigenous ways of knowing and healing that have much to offer, and that have often been appropriated
• actively working to recognize Indigenous survivance
• continuing to learn about these issues and Indigenous mental health
• and amplifying the voices of Indigenous practitioners and students

We make this statement as a first step in dismantling the ongoing legacies of settler colonialism.

*Please note that at this time, we are pleased to offer Indigenous students the opportunity to work with an Indigenous counselor through regular counseling services or our BIPOC drop in hours.

Scroll down for more information about how to access these services. If you have questions regarding services, please email us at counselingcenter@stkate.edu.

Our counseling sessions focus on stress management and well-being. Sessions typically last 45 minutes. The first session typically focuses on gathering information about your current experience and needs, as well as basic background information. Any ongoing sessions aim to increase functioning levels, emotional wellness, and resilience through emotional support and skills for well-being. If more intensive counseling support or treatment is needed, or if circumstances or location require alternative options, your counselor may support you in identifying additional resources and referrals in your community.

For in person appointments: Please be aware that masks are required for the duration of your time in the Counseling Center. If before your appointment you are experiencing COVID-related symptoms, please let us know as soon as you're able so that we can look at changing to a virtual appointment or at rescheduling options.

For virtual appointments: Please note that we are unable to provide ongoing, virtual counseling services to students located out of state due to licensing guidelines for psychotherapists in Minnesota. We welcome you to contact us at counselingcenter@stkate.edu with any questions about this or if you need help identifying resources and referrals in your area.

Note: The Counseling Center does not provide assessment or documentation for ADHD or emotional support animals. Feel free to contact us if you would like to discuss referral ideas for off-campus resources.

FAQ

How do I make an appointment?

To request an appointment, please fill out our Spring 2023 Appointment Request Form. We will get back to you with appointment options that match the availability you provide on the form.

If you are in crisis and need to be seen quickly, please see the Crisis Counseling tab for faster options. Feel free to email us with any questions about scheduling at counselingcenter@stkate.edu.

What if I need to cancel?

If you are unable to keep an appointment, please send an email to counselingcenter@stkate.edu to let us know as soon as possible, preferably at least 24 hours in advance. This allows us to use the appointment time for another student who is waiting to see a counselor.

Can I switch between virtual and in-person appointments?

At the initial appointment with a counselor, students can expect to discuss their preferences and the counselor’s recommendations for in-person vs. virtual appointments. At that time, we expect students to commit to a particular modality in order to maintain consistency, ease of scheduling, and avoid miscommunication. If you are no longer able to attend an in-person appointment and wish to transition to a virtual appointment (or vice versa), please contact us at counselingcenter@stkate.edu to request to reschedule or adjust your appointment modality, preferably at least 24 hours in advance. This allows us to best accommodate your request and avoid confusion.

How many sessions are available to me?

The Counseling Center operates within a short-term framework in order to meet the needs of many students. We consider short-term counseling to include up to 8 sessions per semester, and on average, students use about 5 sessions per academic year. Appointments are typically scheduled weekly or bi-weekly. You and your counselor will discuss what makes most sense for you -- given your needs -- regarding number of sessions and frequency of appointments within our short-term model. If you need long-term counseling (more than 8 sessions per academic semester), we can help identify therapists in the community who can provide this. We also offer referral assistance to specialized counseling programs, such as eating disorder or chemical dependency treatment.

Who will know?

Counseling center staff maintain professional standards as defined by state law, including regarding confidentiality and safety. This means that we will not share information from your counseling sessions with other people unless we have your written permission or need to ensure your safety or someone else's safety. You will receive our written privacy and confidentiality policy when you make your first appointment, and your counselor will be happy to discuss any questions or concerns you might have.

View the Client Bill of Rights

Drop-in services (both in-person and virtual options) give students the opportunity to have a brief, confidential consultation with a counselor. Whether you are in crisis, need support from a BIPOC-identified counselor, have a specific concern, or simply want to learn more about counseling, our experienced staff can help you identify what next steps are right for you. Attending does not affect your eligibility for counseling sessions.

Please let us know if you have any questions by contacting us at counselingcenter@stkate.edu. 

Crisis Counseling Hour

When the university is open, the Counseling Center offers a Crisis Counseling Hour from 2–3 p.m., Monday through Friday. Appointments are provided by counseling center staff, last 20-25 minutes, are first-come, first-served and are offered in-person or virtually*.

When and Where?

• Monday - Friday from 2:00-3:00 p.m.
• Derham, Room 330
• Early arrival is recommended.
• Crisis sessions typically last about 25 minutes.
• Please note that masks are required.
• If possible, please complete the Crisis Counseling Request Form prior to arriving.
• Your patience and understanding regarding timing is appreciated as the volume of requests is difficult to predict.
• To schedule a virtual* crisis counseling session, please complete the Crisis Counseling Request Form before 1:45 p.m. on the day you wish to have your session. We will send you an email with further information. If you have any questions or concerns, you are welcome to contact us: counselingcenter@stkate.edu or 651-690-6805.

*Please note that we are not able to provide counseling services to students located outside the state due to licensing guidelines for psychotherapists in Minnesota. However, we would be glad to provide a brief consultation to offer brief support and to assist you in finding counseling/crisis support in your area, if that would be helpful. Also know that you are always welcome to call our partnered Crisis Line at any time, 24/7/365, by dialing 651-690-6805 (press 1 at the prompt).

After-Hours Crisis Counseling

If this isn’t a life-threatening emergency, but you feel an urgent need to talk with a crisis counselor, the St. Kate's Crisis Counseling line (in partnership with ProtoCall) can be reached by dialing 651-690-6805 and pressing 1 at the prompt (evenings, weekends, holidays, or anytime the counseling center can’t be reached).

Let’s Talk

Let's Talk is designed to provide easy access to confidential, informal consultations for all St. Kate’s students. Students meet one-on-one with a counselor for 15-20 minutes on a first-come, first-served basis. The counselor listens to concerns and provides support, perspective, and suggestions for next steps.

These services provide brief consultation, not counseling. What that means is that while the counselors are mental health professionals, consultations are not a substitute for counseling, therapy, or other mental health treatment. 

Let’s Talk may be a good fit for topics like these: 

• You want learn about what it’s like to be in counseling
• You'd like to briefly explore options for addressing a challenge
• You want ideas about how to support a friend
• You'd like to get the perspective of a counselor

Let‘s Talk at St. Kate’s is based in part on Cornell University’s Let’s Talk program. Some materials have been duplicated with permission.

Where and When?

• Monday-Friday from 1:00-2:00 p.m. 
• Library, Room 127D
• Please note that masks are required.
• Since the in-person service is drop-in-based, there is no need to sign up or fill out the request form below—simply stop by.
• Wednesdays: Let's Talk with a BIPOC-identified therapist and a therapy dog

If you’d like to schedule a virtual Let’s Talk consultation, please fill out the Let’s Talk/BIPOC Virtual Request Form.

Group counseling is a good option for many students, either as a stand alone option or in addition to individual counseling. To participate in these groups, students must complete an information session with the facilitator(s) and are considered clients of the counseling center. Please be prepared to commit to attending all sessions.

The Growing Stronger Toolkit

Do you often feel jumpy or hyper-aware?  Or find yourself numb, checked out, or falling asleep in stressful situations?  Do you have difficulty trusting others in relationships? You aren’t alone. This 7-week group is for students who would like to learn strategies for befriending and working with your nervous system after traumatic or overwhelming life events.

Session topics include how personal, collective, and intergenerational/historical trauma impacts memory, the body, and relationships. Each session will include time for grounding practices, psychoeducation, group conversation, and skills for managing trauma responses (fight, flight, freeze, fawn, submit/collapse) by calming or energizing the nervous system.

This group will meet on Thursdays at 3:30-4:45 from March 2-April 20, 2023. Students should contact the Counseling Center for a brief informational meeting to learn more and to meet the co-facilitators: Heather Cope and Eve Sussman.

Yoga for Trauma Healing: Reconnect to Self, Community, and Nature

This 8-week counseling group will include healing practices from both psychotherapy and yoga, including asana (poses/movements), meditation, mudras (hand symbols), pranayama (breath practices), trauma education, and guided self-inquiry. Any level of yoga experience is welcome.

Practice:

• Grounding and Centering
• Claiming Your Power
• Taking up Space
• Focusing
• Processing and Releasing Emotions
• Connecting to Self, Community, and Nature
• Finding Your Voice
• And more...

This group will be Facilitated by Rebecca Roepke, LICSW, Certified Yoga Instructor, and Certified Adolescent Trauma Professional. Lineage acknowledgement: Rebecca completed her yoga teacher training with Susanna Barkataki, of the Shankaracharya tradition.

Who: Students who are ready to connect with body, heart, mind, and each other

When: Thursdays from 11:45am-1:15pm, February 23rd-April 20, 2023

How: Contact the Counseling Center (email or phone) or Rebecca Roepke (rrroepke@stkate.edu) to schedule an intake session

Group size is limited to a minimum of 5 and maximum of 8 participants, so call today!

These offerings are open to any students meeting the criteria for the specific group or workshop and do not require meeting with the facilitator in order to sign up. Attendance in these programs does not make someone a client of the counseling center. Feel free to contact us if you would like a workshop for your department or student organization.

Examples of Prior Workshops

A Holistic Approach to Test Anxiety (4-week series)

The Home Stretch: Managing Stress and Navigating Online Learning (2-part series)

Talking about Trauma and Healing (1-part workshop)

BIPOC Healing and Empowerment Circle

This Circle has been held in past semesters. If there is student interest, we would be happy to offer it again. For additional information or with questions, please contact Rebecca at rrroepke@stkate.edu or 651-690-6539.

• A space for building each other up and celebrating all of who we are
• All St. Kate’s BIPOC students welcome
• BIPOC facilitator from the Counseling Center

Having a community of support has always been key to college success, and is even more vital in the midst of an isolating pandemic, racial reckoning, xenophobia, and violence. In this group, we recognize the unique experiences of BIPOC students at a Predominantly White Institution in a world that can feel out of control and unsafe. We want to provide a space to reflect on and give voice to these experiences, build meaningful and validating community connections, and deepen an internal sense of safety and power. This is a place to rest, re-energize, and grow in our identities and community/self-care skills. This group will be a decolonized space of shared power between students and facilitators, of liberating conversations, and (ultimately) of a more sustainable sense of empowerment, hope, and joy.

Topics are flexible and based on student interest. Examples include: cultural healing practices and perspectives on wellness • racial battle fatigue • grief and mourning • historical/collective trauma and ancestral wisdom/strengths • imposter syndrome • accepting all parts of self / identities • navigating privileged & oppressed identities and microaggressions • relationships, feelings of isolation, and balancing school with life • academic stress, better sleep, coping skills, asking for help, saying no • maintaining self/community care in the current socio-political climate • and the topics that matter to YOU!

This space will be held by BIPOC staff of the Counseling Center. This is not a therapy group, and as such, you do not need to have a mental health condition to attend, and attending the circle will not automatically connect you with the Counseling Center.

I’m having a difficult time managing my emotions with all the stressors of college.

• Do you know what TIPP Skills are?
• Use this video to learn more about regulating your nervous system

I’m always so self-critical and hard on myself.

• Start by listening to Dr. Kristen Neff, leading researcher on self-compassion, explain the three components of self-compassion.
• Explore the Center for Mindful Self-Compassion to find meditations, exercises and other resources
• Watch this short video on how to tame those automatic negative thoughts (ANTS)
• Try a Guided Meditation on Self-Love and Compassion

I’d like to start meditating but I don’t know where to start.

• Check out one of these meditation apps, either on your phone, laptop or tablet:
• Calm, Headspace, Insight Timer
• Or, try tuning in to one of these 7-Minute Mindful Breathing Exercise

Anxiety Relief

Gender and Sexuality

Mental Health and Wellness

Mindfulness and Meditation Apps and Exercises

Self-Compassion

Stress Management

Test Anxiety

Eating Disorders Defined

Helping a Friend or Loved One

Intuitive Eating

Body Image, Eating Disorders, and Disordered Eating

Eating Disorders and Spiritual Fasting

Eating Disorders, Athletes, and Moderating Exercise

Trauma and Relationship to Body

Click on a topic to be directed to resources on that subject:

Collective and Racial Trauma

Trauma and Relationship to Body

At times, a student’s counseling needs or interests may be best served by referrals to off-campus resources, such as a therapist with a particular specialization or treatment within a longer-term model than our center can offer. At times, students seek to connect with a counselor with a specific shared aspect of identity or lived experience that may or may not be currently represented among the St. Kate’s Counseling Center’s small counseling staff. Each of our counselors would welcome talking directly with you about any questions or concerns and can offer assistance in referrals to mental health resources in the community that might best fit your needs and interests. This might include private practitioners, intensive outpatient programs, or specialty treatment centers. You are welcome to ask for a referral-focused appointment at the Counseling Center.

Please note that the St. Catherine University Counseling Center is not affiliated with local providers and cannot guarantee their services. Referral options offered by the Counseling Center are meant to be a starting place for you to decide who is the best fit for you based on your specific needs, circumstances, and preferences.

The following pages include some helpful information and resources to support your efforts to get connected to a provider off-campus:

• Connecting to an Off-Campus Mental Health Provider. This first information sheet offers an overview of steps to consider.

If you wish for more detailed information, the following pages go into more depth:

• Script for Contacting Off-Campus Providers. Some simple language and basic details for a phone call or email.
• Selecting a Mental Health Provider: Things to Consider. Various ways to identify a provider and things to consider about fit of needs, interests, location, and more.
• Health Insurance Considerations: Navigating health insurance can be confusing. Here is some basic information.

Please note: Our center does not provide assessment or documentation for ADHD or emotional support animals. Feel free to contact us if you would like to discuss referral ideas for off-campus resources.

Browse our recommendations for podcasts on various mental health topics.

We offer access to the SMH Online Screening Program, a free and confidential online screening for depression, anxiety and post-traumatic stress disorder.

Take a screening

The Counseling Center provides outreach to the campus community through presentations, workshops, and other means to share information about mental health, coping, and well-being. When schedules allow, we collaborate with you on your events to add a counseling perspective, provide psychoeducational information, share our expertise on mental health topics and/or simply be there to talk about our services and support your event. To explore the possibility of our collaboration or participation in an event, feel free to email counselingcenter@stkate.edu.

We provide consultations for faculty and staff who have questions about interacting with students who are coping with emotional and mental health issues. Specific ways we can help include providing information about specific mental health issues, identifying possible resources in the community, or suggestions regarding how to talk to the individual about seeking help from a mental health professional. Please call our main office to inquire about a phone or in-person consultation.

For students who are interested in exploring psychiatric medication options, psychiatry services are available at the St. Kate's Health and Wellness Center.