Student Resources

It is normal to feel anxious at times especially during times of stress. For example, most people experience feelings of anxiety before an important event such as a big exam, business presentation or first date. However, when anxiety is ongoing and interferes with one’s daily life and relationships it may be an anxiety disorder. Knowing the signs and symptoms can help you recognize if a friend or family member is experiencing anxiety. Here are some signs and symptoms of anxiety:

• Cognitive / Emotional
  • Feeling like your mind is racing
  • Constant worrying about small or large concerns
  • Inability to “let things go” or repeatedly thinking about something
  • Feeling overwhelmed, stuck, or frozen
  • Difficulty concentrating or your mind "going blank"
  • Feeling keyed up or on edge
     
• Physical
  • Muscle tension or muscle aches
  • Fatigue or exhaustion
  • Trembling, shaking, or feeling twitchy
  • Being easily startled
  • Sweating, nausea or diarrhea
  • Shortness of breath or rapid heartbeat
  • Being restless or unable to sit still
  • Trouble falling asleep or staying asleep
     
• Social
  • Irritability or impatience (with self and/or others)
  • An intense fear of being around others
  • Rehashing interactions or conversations
     

What you can do if you recognize anxiety in a friend or loved one
 

1. Talk with them in a private place. Clearly express what you have noticed and that you are concerned about them.
2. Use active listening skills to give them time to express themselves.
3. Explain that many students experience anxiety and that treatment can be very helpful.
4. Encourage him or her to make an appointment with a counselor at the counseling center, and offer to help him/her make the first appointment.
5. Share that you are willing to help and ask how you can best support him/her.
6. Do not worry alone; there are many people on campus to help you help your friend.
7. Periodically check in with your friend/loved one, asking them how they are doing, and take time to truly listen.
8. Increase your understanding and awareness by learning more about anxiety disorders.
    

How common is anxiety?
 

Anxiety disorders, as a group, are the most common mental illness in America. More than 19 million American adults are affected by anxiety each year. College students experience high levels of stress, therefore anxiety is often a challenge for college students.
 

What are the different kinds of anxiety disorders?
 

• Panic Disorder - Repeated episodes of intense fear that strike often and without warning. Physical symptoms include chest pain, heart palpitations, shortness of breath, dizziness, abdominal distress, feelings of unreality, and fear of dying.
• Obsessive-Compulsive Disorder - Repeated, unwanted thoughts or compulsive behaviors that seem impossible to stop or control.
• Post-Traumatic Stress Disorder - Persistent symptoms that occur after experiencing or witnessing a traumatic event such as rape or other criminal assault, war, child abuse, natural or human-caused disasters, or crashes. Nightmares, flashbacks, numbing of emotions, depression, and feeling angry, irritable or distracted and being easily startled are common. Family members of victims can also develop this disorder.
• Phobias - Two major types of phobias are social phobia and specific phobia. People with social phobia have an overwhelming and disabling fear of scrutiny, embarrassment, or humiliation in social situations, which leads to avoidance of many potentially pleasurable and meaningful activities. People with specific phobia experience extreme, disabling and irrational fear of something that poses little or no actual danger; the fear leads to avoidance of objects or situations and can cause people to limit their lives unnecessarily.
• Generalized Anxiety Disorder - Constant, exaggerated worrisome thoughts and tension about everyday routine life events and activities, lasting at least six months. Almost always anticipating the worst even though there is little reason to expect it; accompanied by physical symptoms, such as fatigue, trembling, muscle tension, headache or nausea.
   

What are effective treatments for anxiety disorders?
 

People with anxiety disorders often combine psychotherapy (counseling) and medication. Two clinically-proven effective forms of psychotherapy used to treat anxiety disorders are behavioral therapy and cognitive-behavioral therapy. Behavioral therapy focuses on changing specific actions and uses several techniques to stop unwanted behaviors. In addition to the behavioral therapy techniques, cognitive-behavioral therapy teaches patients to understand and change their thinking patterns so they can react differently to the situations that cause them anxiety.

A number of medications that were originally approved for treating depression have been found to be effective for anxiety disorders as well. Some of the newest of these antidepressants are called selective serotonin re-uptake inhibitors (SSRIs). Other anti-anxiety medications include groups of drugs called benzodiazepines and beta-blockers . If one medication is not effective, others can be tried. New medications are currently under development to treat anxiety symptoms.
 

Do anxiety disorders co-exist with other physical or mental disorders?
 

It is common for an anxiety disorder to accompany depression, eating disorders, substance abuse, or another anxiety disorder. Anxiety disorders can also co-exist with illnesses such as cancer or heart disease. In such instances, the accompanying disorders will also need to be treated. Before beginning any treatment, however, it is important to have a thorough medical examination to rule out other possible causes of symptoms.

This information was borrowed from the National Institute of Mental Health.

It is common for people who are experiencing depression, not to recognize it in themselves. Therefore as a friend or family member, you may notice signs and symptoms first. While symptoms can vary from person to person, it is helpful to know what the signs and symptoms of depression are.

• They express feeling:
  • Sad, down, blue, or empty
  • Tired, overwhelmed, or exhausted
  • Hopeless, worthless, or helpless
  • Pessimistic or guilty
     
• Their behavior changed:
  • Sleeping more or less
  • Decreased appetite and weight loss or increased appetite and weight gain
  • Have less energy or seem tired all the time
  • Are more socially withdrawn or not interested in activities (going out, events…)
  • Not studying as much or missing/skipping classes
  • Abusing alcohol or other drugs
  • Appear restless, agitated, or irritable (taking things more personally)
     
• They are having:
  • Headaches, stomach aches, or backaches
  • Pains in their joints or muscles
  • Trouble concentrating, focusing, or making decision
  • Thoughts about death, dying, or suicide
     

If you believe that someone in your life has depression, you may feel helpless and you may wonder what to do. You are not responsible for “making them better” or “taking away their problems.” What you can do is learn how to offer support and understanding as well as help them get connected to resources and support to treat their depression. Here is what you can do:

1. Talk with them privately. Express directly what changes you have noticed and that you are concerned. Then listen and allow the person to express themselves.
2. Normalize their experience. Share that depression is not a flaw or a weakness and that many students here experience depression and are being treated for it. Reassure them that it usually gets better with support and help.
3. Encourage them to see a professional. Remind them that counseling services are free and confidential at Gustavus. If you feel comfortable, you can offer to support them in making an appointment (by telephone or walking into the office).
4. Ask how you can be most supportive and express your willingness to help.
5. Remember your own needs. Helping someone with depression can be challenging, make sure you take time for yourself, surround yourself by supportive people, and do not be afraid to ask for help in dealing with the situation.
6. Educate yourself on depression. Below is some information to get you started.
    

What is depression?

Depression is more than the blues or the blahs; it is more than the normal, everyday ups and downs. When that "down" mood, along with other symptoms, lasts for more than a couple of weeks, the condition may be clinical depression. Clinical depression is a serious health problem that affects the total person. In addition to feelings, it can change behavior, physical health and appearance, academic performance, social activity and the ability to handle everyday decisions and pressures.

What causes depression?

We do not yet know all the causes of depression, but there seems to be biological and emotional factors that may increase the likelihood that an individual will develop a depressive disorder. Research over the past decade strongly suggests a genetic link to depressive disorders; depression can run in families. Bad life experiences and certain personality patterns such as difficulty handling stress, low self-esteem, or extreme pessimism about the future can increase the chances of becoming depressed.

How common is it?
 

Clinical depression is a lot more common than most people think. It affects 19 million Americans every year. One-fourth of all women and one-eighth of all men will suffer at least one episode or occurrence of depression during their lifetimes. Depression affects people of all ages but is less common for teenagers than for adults. Approximately 3 to 5 percent of the teen population experiences clinical depression every year. That means among 25 friends, 1 could be clinically depressed.

Is it serious?

Depression can be very serious. It has been linked to poor school performance, truancy, alcohol and drug abuse, running away, and feelings of worthlessness and hopelessness. In the last 25 years, the rate of suicide among teenagers and young adults has increased dramatically. Suicide often is linked to depression.

Are all depressive disorders alike?

There are various forms or types of depression. Some people experience only one episode of depression in their whole life, but many have several recurrences. Some depressive episodes begin suddenly for no apparent reason, while others can be associated with a life situation or stress. Sometimes people who are depressed cannot perform even the simplest daily activities – like getting out of bed or getting dressed. Others go through the motions, but it is clear they are not acting or thinking as usual. Some people suffer from bipolar disorder in which their moods cycle between two extremes – from the depths of despair to frenzied talking or activity or grandiose ideas about their own competence.
 

Can it be treated?

Yes, depression is treatable. Between 80 and 90 percent of people with depression – even the most serious forms – can be helped. There are a variety of antidepressant medications and forms psychotherapy found to be helpful. People with moderate to severe depression most often benefit from antidepressants. Most people do best with combined treatment: medication to gain relatively quick symptom relief and psychotherapy to learn more effective ways to deal with life's problems, including depression. This most important step toward overcoming depression - and sometimes the most difficult - is asking for help.

Why don't people get the help they need?

Often people don’t know they are depressed, so they don’t ask for – or get – the right help. People often fail to recognize the symptoms of depression in themselves or in people they care about.

This information was borrowed from the National Institute of Mental Health.

St. Peter

Counseling Services of Southern Minnesota
1306 Marshall St., St. Peter
507-931-8040

Inspire Services, LLC
1031 W Grace St
507-364-5312
Jese Rugroden MA, LMFT works with youth and college-aged persons.
(Also has a location in Montgomery.)
 

Mayo Clinic Health System - St. Peter Clinic
 - must have primary physician refer you
 

Mankato
 

Greater Mankato Mental Health Hub
A hub for local, state, and national mental health services and resources.

Tom Allen, PhD
209 South Second Street, Suite 300A
651-243-0053

Mental Health Collaborative of Mankato
3 Civic Center Plaza, Suite 300
507-837-0429‬

Cedar & Ivy Counseling Services, PLLC
816 S Front St.
612-354-6463

In Focus Psychotherapy, LLC
209 South Second Street, Suite 310
406-763-6287

Mending Roots (formerly Surdy Psychological Services)
1227 Caledonia Street
507-388-8874

Willow Pathways Therapeutic Services, LLC
881 Madison Avenue
507-225-0450

Ellie Mental Health
1600 Madison Ave, Suite 110
507-933-0390

CARE Counseling
103 N Broad Street
507-345-7012

Nystrom & Associates
201 N Broad St
507-200-2624

Mankato Mental Health Associates
201 N Broad Street, Suite 308, Mankato
507-345-4448

Mankato Marriage and Family Therapy Center
510 Long Street, Suite 101, Mankato
507-625-4884

Pride Counseling Services
(Specializing in serving LGBTQ+ populations.)
100 Warren Street, Suite 324, Mankato
507-246-2667

PrairieCare
120 E Main St
507-322-5464

Euonia – Mankato office
1400 Madison Avenue- Suite 628, Mankato
507-779-7366

Lutheran Social Services
710 Second Street, Mankato
507-625-7660

River Oaks Counseling Services
931 Madison Ave, Mankato
507-351-5185

Christian Family Solutions
44 Good Counsel Dr, Mankato
800-438-1772

Aware Therapy, LLC
651-503-3437

Collective Remedy
507-248-7161

Minnesota Mental Health Services
530 N Riverfront Drive, Suite 230, Mankato
507-242-8014

Mankato Psychology Clinic
209 S. Second Street, Suite 306, Mankato
507-387-1350

Mayo Clinic Health System - Mankato
 - must have primary physician refer you

Mankato Clinic – Psychiatry
1400 Madison Ave, Suite 352, Mankato
507-387-3195

Erin Gonzalez Nutrition
(Dietitian, Certified Eating Disorder Specialist and Intuitive Eating Counselor, specializes in disordered eating, eating disorders, and chronic dieting, trauma informed. Runs an intuitive eating support group for women.)
125 Saint Andrews Court, Suite 224
507-680-1115
erin [at] eringonzaleznutrition.com (erin[at]eringonzaleznutrition[dot]com) 

The Emily Program
Locations in St. Paul, St. Louis Park, and Stillwater, MN
Offers inpatient, day treatment, outpatient, and virtual services.
651-645-5323
 

Melrose Center
Locations in St. Louis Park, Burnsville, Maple Grove, St. Louis Park, St. Paul, Woodbury, MN
Offers inpatient, day treatment, and outpatient programs.
952-993-6200
 

Gather Behavioral Health (part of Emily Program)
Located in St. Louis Park, MN, virtual & in-person services available.
 

Cultivate Counseling & Wellness
Located in Minneapolis, MN, virtual and in-person services available.

Briana Freeburg at Counseling & Therapeutic Support Services 
Located in Chanhassen, MN, in person and virtual services available.
briana [at] catss.email (briana[at]catss[dot]email)
 

Rhonda Johnson
Anoka, MN
 

Stacy Vollands Counseling & Recovery
Located in Edina, MN, in-person services preferred.
 

Beth Hamer at Be Well
In addition to psychotherapy, this practice also offers somatic work and Reiki healing, and crainosacral therapy.

Inspire Services, LLC
1031 W Grace St, St. Peter
507-364-5312
(Also has a location in Montgomery.)
 

SMART Recovery
Self-Management Recovery Training is a free program to anyone with an addictive problem. This organization hosts meetings in-person (in Mankato) and virtually for people in the area who are interested. The website lets you search for meetings that take place in your geographic area.


Southern Minnesota Harm Reduction Team (SMHRT)
A response team assisting individuals with resources and support surrounding substance use. Free narcan, sharps take back, education, advocacy, resources navigation, a safe place, & peer recovery support.
Call or Text for 24/7 Support
507-384-9060
mnharmreductionteam [at] gmail.com (mnharmreductionteam[at]gmail[dot]com)
 

ShareHouse
Substance use treatment center in Fargo, ND with both inpatient and outpatient options. They offer telehealth evaluations for individuals who are in Minnesota and North Dakota. When scheduling, let them know which state you are in.
701-478-8440

Mary Ellen Strong Foundation
Directory of Black therapists in Minnesota.
 

Therapy for Latinx
Nationwide directory of Latinx therapists.

SouthAsianTherapists.org
A fairly new, growing directory of South Asian therapists in the US and Canada.

Charlie Health
Offers virtual intensive outpatient treatment programs. Accepts most major insurance plans. Scholarships/financial assistance is available for those who are eligible.
 

Portage Psychology
Provides psychological assessment for Autism, learning disabilities (Dyslexia, Dyscalculia, and Dysgraphia), ADHD, and other social/emotional/behavioral concerns. Located in Eden Prairie, MN.


Transformational Therapy Services
Located in Rockford, MN. Can offer telehealth services across MN. Offers mental health counseling, addiction services, ADHD and Autism assessment, grief counseling, LGBTQ+ services (including support for gender transitions), medication management, and naturopathic medicine.


Minnesota DHS Statewide Mental Health Crisis Response Phone Numbers


Nicollet County Public Health
Provides low cost and confidential Family Planning Services, including counseling and education, birth control supplies, physical exams and lab tests.
507-931-6800


Planned Parenthood
Reproductive health care for women and men, STD testing, education, and counseling.
310 Belle Avenue
Mankato, MN 56001
507-387-5581


Crime Victim Service, Inc. 
305 S. Minnesota Avenue 
Suite 102 
St. Peter, MN 56082
507-934-2222


Committee Against Domestic Abuse (CADA)
Providing "safety and support to victims of domestic and sexual violence through education, advocacy, and shelter".
507-934-5583
24-Hour Crisis Line 800-477-0466

Adjusting to College and Navigating Homesickness
Tips for handling the challenges of settling into college and feeling homesick.

The W Curve 
A one-page handout created by the Counseling Center to show typical patterns of adjusting to college. Themes in this resource can also apply to other life adjustments.

Do You Ever Feel Lonely?
A New York Times opinion piece with useful insights and tips for adjusting to college.

Advice from a Formerly Lonely College Student
A follow-up of the New York Times article above by the creator of the video.

For Parents: Supporting Your Child’s Adjustment to College Life
Tips for supporting your child’s transition to college.

Navigating Healthcare

• Managing Health Care and Insurance After Graduation, JED Foundation Article
• The College Graduate’s Guide to Healthcare, Redirect Health Article
• 5 Things College Graduates Need to Know About Healthcare, DispatchHealth Article

Other Resources

• For people living in the Mankato/St. Peter area, here is a list of community resources the MSU Counseling Center compiled.

Books

• How to Keep House While Drowning by KC Davis
  A short book with very short chapters and is written as a neurodivergent-friendly guide to keeping house, for people who are struggling with keeping up cleaning, organizing, and getting through their to-do lists.
• Robert Half: Favorite Books for Recent Graduates
• Reddit: Books for Coping with Life After College

Podcasts

• The Psychology of Your 20s with Jemma Speg
  • Spotify
  • Apple

Guide to Finding a Mental Health Therapist After Graduation

Using Your Health Insurance

Start by looking at your insurance card for a website or customer support number. Look for sections like "Find a Provider" or "Customer Support." On their website, you can search for in-network mental health providers in your area. If you call, ask the representative for a list of in-network providers and details about your mental health coverage, including how much your insurance will cover and your out-of-pocket costs.

Exploring Therapist Search Databases

Websites like Psychology Today or Therapist.com can help you find providers based on location, insurance acceptance, specialty, and other criteria. Keep in mind that not all therapists or clinics are listed on these platforms, so it’s always a good idea to cross-reference with your insurance company.

Other Referral Options

• Primary Care Provider: Ask your primary care doctor for therapy referrals. They often have established networks and can point you in the right direction.
• Internet Search: A quick internet search for "mental health therapists" or "mental health clinics" in your area can lead you to provider websites where you can find more information and check insurance acceptance.
• For additional resources on navigating mental health care and finding specialized therapists, see the Off-Campus Referrals section above or visit our Identity Resources page.

Local Resources in the St. Peter/Mankato Area

If you will be living in the St. Peter/Mankato area, check out Off Campus Referrals section, which lists clinics and therapists that the Gustavus Counseling Center trusts and has relationships with.

Navigating Waitlists and Initial Consultations

Demand for mental health services can fluctuate, and you might find that many clinics or providers have waitlists for new clients. If a provider has a waitlist, it's perfectly fine to join multiple lists and take the earliest available appointment.

Many therapists and clinics offer an initial consultation, often for free or at a reduced rate. These consultations are a great opportunity to see if a therapist feels like a good fit for you. Remember, you always have the right to switch therapists if the person you're working with doesn't feel right.

Sharing Previous Counseling Center Records

If you received services at the Gustavus Counseling Center, let your new provider know. You can request they reach out to us to receive your records, which can provide them with helpful background about your mental health needs.

The Counseling Center partners with the Chaplain’s Office to provide guided meditations on campus. Visit their meditation page for more information.

Grief 101 Workshop

We offer a 50 minute, single-session workshop about grief. No one is immune to the experience of grief, whether it be the death of a loved one, loss of a relationship, or a major life transition and missing the past. This workshop provides a broad explanation of the grief experience to help normalize and validate common reactions. Participants will also leave with ideas and tips for how to navigate their grief journey. If you are interested in this workshop, fill out our interest form. Learn more under Services.

Local Support Groups

GriefShare
There are a few GriefShare support groups in St. Peter. These are Christian faith-centered support program. There is a one-time fee of $20 to cover the cost of the workbook for the program (if this cost is a barrier, participants can receive financial assistance). Follow the link, select "Find a Group", and local group options will appear.

• What's Your Grief? Further education, support, and resources.
• Tips for Navigating Grief During Holidays