How to follow your instincts, and listen to your heart.

If fear and money was not an obstacle what would you achieve? We have all heard this saying before. We know deep down what our biggest obstacle is. It is ourselves. The only limitations we have, are the limitations we put on ourselves.

All the self care in the world, exercising, and nutrition will not bring you happiness, if you're living day after day unfulfilled, no passion, or direction you will not achieve desired levels of happiness.

We all have burning desires, run a race, start a business, have the confidence to accept a compliment, love our bodies, accept my life in the season that I am in, finding contentment in a difficult season of life. Whatever that desire is big, small, life changing, bringing clarity and comfort to you your life. What I know for sure, is that we NEED to follow our instincts and listen wholeheartedly to make those desires come true.

Mel Robins has coined the phrase the 5 second rule: The 5 Second Rule is simple. If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will kill it.

The moment you feel an instinct or a desire to act on a goal or a commitment, use the Rule.When you feel yourself hesitate before doing something that you know you should do, count 5-4-3-2-1-GO and move towards action.There is a window that exists between the moment you have an instinct to change and your mind killing it. It’s a 5 second window. And it exists for everyone.If you do not take action on your instinct to change, you will stay stagnant. You will not change.But if you do one simple thing, you can prevent your mind from working against you. You can start the momentum before the barrage of thoughts and excuses hit you at full force.What do you do?Just start counting backwards to yourself: 5-4-3-2-1.The counting will focus you on the goal or commitment and distract you from the worries, thoughts, and excuses in your mind.As soon as you reach “1” – push yourself to move.This is how you push yourself to do the hard stuff – the work that you don’t feel like doing, or you’re scared of doing, or you’re avoiding.That’s it. 5 seconds is all it takes.if you don’t act on an instinct within that 5 second window, that’s it. You’re not doing it.

This rule has single handedly changed my life. I joined the National Association for Professional Speakers, booked my first national level Speech in Dallas late September, I am going to be expanding my peer counseling practice to minneapolis and surround area in 2020, I get up at 4:30 each morning to prepare my mind, body, and soul to crush the day. I follow my instincts and listen to my heart one day at a time. YOU can do this too. Its as easy as 5,4,3,2,1, GO.

Sometime I succeed, and sometimes I fail, but everyday is a clean slate and a fresh opportunity. The ordinary days and the days when things do not go well, that my friend is LIFE, and the majority of it. What I know for sure is that we have the power to change our lives in an instant. What is on your heart? What goal, dream, passion, have you put on the back burner? Give yourself permission today, to write it down, then tell someone about it, from there start to look into it, do some research. Before you know it, you will have began what WILL change your life and bring you true happiness.

Heal Her, LLC will be 1 years old in September, she was born our of pure instinct and following my heart. Today almost one year latter I am a respected mental health advocate, professional speaker, peer counselor, influencing the way the world see mental wellness, and more. It is just the beginning for me. I want all woman to feel the joy, love, and freedom of following your heart.

NOW 5,4,3,2,1,GO get it GIRL!!!


Mental illness doesn’t care!

One in five individuals will experience a diagnosed mental illness in their lifetime. 

I am on of five

Mental illness doesn’t care how much or how little money you have, mental illness doesn’t care if you are religious or spiritual. Mental illness doesn’t care if you are high up on the corporate ladder, or collect welfare. It will find you if you’re male or female, young or old. Mental illness doesn’t care if you had an amazing childhood or one filled with trauma. It can sneak up on you, when you’re grieving, or experience something amazing like a birth of child, huge promotion or becoming newlyweds. Mental illness doesn’t care if your beautiful, fat, have chronic pain, substance abuse. It doesn’t care if your a single parent or have special needs children. Mental illness doesn’t care if you just had a miscarriage, came out of the closet, or fired from your job. Mental illness can find you at any age, race, social class, sexuality, marital status, religious affiliations, education level. It doesn’t care. 

Mental illness is NOT a choice. 

You do have a choice on recovery. 

Hope and healing are possible. 

We can help 

952-567-9210 or 

Meal planning


I have been meal-planning, making intentional choices, and fueling my body with whole/organic foods. 


It’s not easy, I drag my feet on Sunday (meal planning day). 

Not only is my nutrition on point, my stress level is down knowing I don’t have to go think abut breakfast, lunch, snacks, and dinner. 

I would love to help you set up meal plans and crush your nutrition goal. 




Heal Her Mental Heath Waconia, MN

Deal. Heal. Move On.

If you rarely ask for help and tend the world on your shoulders, you might want to consider getting to know this mantra. 

Always going it alone can be incredibly stressful and can lead to it a lot of unhappiness in your life. Taking on the worries and concerns without regard for yourself makes life seem heavy and challenging rather than light and interesting. 

If you think you are under supported. Change it. There is support waiting for you. 

Heal Her Peer Support

Mental Health Services Waconia, MN 9525679210

Fear no more






Get help 

Peer support is a great addition to your wellness toolbox. 

It’s very difficult to explain panic attacks to those who do not experience them. 

I can teach you the skills needed, to no longer live in fear of your panic attacks. 

Heal Her Peer Support Waconia, MN

I get it, I can help. #peersupportworks 

No shame

I am here today to tell anyone who can hear me: if you suspect that you have a mental illness, there is no reason to be ashamed, or embarrassed, and most importantly, you do not need to be afraid. You do not need to suffer. There is nothing noble in suffering, and there is nothing shameful or weak in asking for help.



I get asked all the time how I maintain my #recovery and optimism?

The #truth is, I still have panic attacks, depression episodes, fears, daily anxiety, and more.

I have to work at it every minute of every day. YES it’s exhausting, most days. It’s a practice like anything else. On the absolute worst days I have to have #faith it will get better.

If you or someone you know is battling mental health issues- DO NOT look away or discredit it. HELP them even if it means you just call, text, sit with them, drop off a little something to brighten their day.




Panic attacks


I have battled panic attacks for over 15 years. 

My first full blown attack was on my wedding day. 

It took along time to figure out what was going on with me. 

Once I knew what it was, I got help. 

I know the fear, isolation, and dread that comes with panic attacks. 

I can help you manage, decrees, and stop your panic attacks in their tracks. 


What it takes to become a Certified Peer Support Specialists

Do you know what it takes to become a Certified Peer Support Specialist in Minnesota?

✔️have a diagnosed mental illness

✔️be in recovery

✔️application process

✔️two letters of recommendation

✔️phone interview

✔️be selected out of 100’s of applicants

✔️attend training

✔️pass exam

✔️ 30 CEU’s every two years to maintain certification.

Certified Peer Specialists are evidence based practices that integrate professional support and first-hand experience with mental illness. A Certified Peer Specialist has the ability and experience to say the power words, “I understand.” The certification training focuses on the Five Recovery Paths and how to utilize personal recovery experiences to empower others along their journeys.



141 west 1st Street, Waconia MN 55387


Lady Gaga

I couldn’t be more proud of a celebrity. Lady Gaga’s acceptance speech was amazing.

“Do look away when someone is hurting”

Day in and Day our my clients pour their hearts out. We walk together and relate to each other.

I hope I am able to inspire my clients the way Lady Gaga did.

I will always been here to help when in need of anxiety, depression or any other mental health concern. Your not alone.

We are located at 141 west 1st street waconia, MN 55387

walk ins welcome

Exercise and Nutrition, total body wellness.

Workshop with Megan and Heather 

Want to learn how to use food to feel happier and more energized.

Know you need to start caring for yourself but don't know where to start.

Want to feel less anxious and unfocused, and more productive. 
Do you miss the old you? 
Do you want to feel like yourself again? 
It’s never to late and you are never to old! 
There’s no denying it — as you age, your mind and body changes. But that doesn’t mean you can’t still have an active and healthy lifestyle. You have to focus on the basics: eating well, exercising, and taking care of your mind. 
🏻Improve energy levels 🏻Mental celerity and stable mood 🏻Food, light exercise, and talking it out, can make a huge difference when it comes to mental health. 
Learn how your physical health is connected to your mental health 
Whole body wellness

Heal Her Peer Support, Waconia

We will improve your life

Providing hope, modeling recovery, coaching, engaging, and connecting are just some of the ways peer support specialists make a difference in the lives of others.

They see the whole person and know that recovery is much more than just "symptom management."

The mutuality that is essential in peer support means that both the person giving support and the person receiving support benefit from the relationship.

I am beyond thankful for my clients and future clients. You are an inspiration to me and others.

Keep rocking your path to recovery!

Peer support is the future to better mental health!

New mom club

New Mom Club 

Newborn to 8 weeks 

When you join the New Mom Club, you won’t get a special ID card or a welcome party. But you will go through some amazing, frustrating, joyful and even confusing experiences that bond you to your “New Mom Club” sisters.

Join us for a 6 week class celebrating, supporting, and meeting other new moms who are experiencing life just as you are. 


  • Discuss new mom worries

  • Lessen and cope with everyday fears

  • Define realistic expectations

  • Build a community of women walking the same path. 


  • Awareness of postpartum adjustments

  • Learning to deal with new emotions

  • Exploring hints and tips about returning to work

  • Feeling comfortable with the huge change in your life

  • Celebrating the wonders of your first few weeks as a new mom

Maternity leave can be lonely.  You will make friends for life and transition to motherhood with support.  

*Plan on registering prior to your baby's arrival. 

We will bring in a variety of specialists to answer your questions about breast feeding, weight, sleeping, car seat installation, childdevelopment and many more.

Investment: $148.00 for 6 weeks 

1.5 hrs weekly sessions. 

Monday’s 9:00-10:30

I am in your corner

If your waiting for a sign this is it. 

Live a healthier life 

Take a risk

Your thoughts create your feelings

The worst part about DEPRESSION isn't crying in bed all day & the worst part about ANXIETY isn't panicking over nothing...


I'm in your corner...and so are millions of others. I got your back! 

What do you do when you've determined you have signs and symptoms of a mental health condition and you know you need help? Finding out if you have covered mental healthcare providers within your insurance plan is key. If you don't have insurance, contact your county to see if you qualify for services for mental health treatment. Being prepared for your first appointment and assessment and knowing what questions to ask will help ease your nerves. Learn more at

Unload your emotional stress today

Are you feeling like you want to cry, scream, or loose it over seemingly small things? 

Are you overwhelmed with day to day tasks? 

Holding on to emotional stress, anger, sadness, or guilt holds us back, and weighs us down. 

Talking to one of our trained Certified Peer Support Specialist, will free you from your mental load. 

Pay as you go is a great option. 

Schedule your appointment today.




Peer support specialist, why it works.

If you’re at all familiar with issues surrounding mental health and/or addiction, you’ve probably heard of the idea of peer support. But what is peer support and how do you become a peer supporter? Let’s cover these and a few other important points about this very effective and helpful approach.

What are the origins of peer support?

The idea of people helping others with similar needs goes way back in history. In the modern era, peer support has often referred to people “in recovery” from mental illness or addiction providing support and assistance to others also working towards overcoming these types of challenges.

A well-known example dating back many decades is the “12-step” model established by Alcoholics Anonymous (AA) and other similar support groups. In these groups, individuals assisted others on a peer-to-peer level, meaning they were not professionals and typically had no formal training in providing health care services.

How is peer support viewed today?

While the above example still applies, a more refined definition and focus for peer support has emerged in recent years. This newer definition, according to the International Association of Peer Supporters (INAPS) is: “Peer support providers are people with a personal experience of recovery from mental health, substance use, or trauma conditions who receive specialized training and supervision to guide and support others who are experiencing similar mental health, substance use or trauma issues toward increased wellness.”

The INAPS definition goes on to say that “the term peer supporter is an umbrella for many different peer support titles and roles, such as peer advocate, peer counselor, peer coach, peer mentor, peer educator, peer support group leader, peer wellness coach, recovery coach, recovery support specialist, and many more.”

Peer supporters provide services in both one-on-one and small group formats. They can assist individuals with a host of recovery-based topics, such as coping skills, developing personal recovery plans, crisis and relapse prevention, illness management and healthy lifestyle behaviors.

How do you become a peer supporter?

As of 2012, 36 US states had established a formal process to become a certified “peer specialist” (or similar title) by completing a specified training course, which includes a competency test. Some states don’t formally certify peer supporters, but many agencies require peer support providers to complete training that is related to their specific organization.

What are the core values of peer support?

INAPS developed “National Practice Guidelines for Peer Supporters” which outlined the following 12 core ethical values for the practice of peer support:

  1. Peer support is voluntary

  2. Peer supporters are hopeful

  3. Peer supports are open minded

  4. Peer supporters are empathetic

  5. Peer supports are respectful

  6. Peer supporters facilitate change

  7. Peer supporters are honest and direct

  8. Peer support is mutual and reciprocal

  9. Peer support is equally shared power

  10. Peer support is strengths-focused

  11. Peer support is transparent

  12. Peer support is person-driven

Where do peer supporters work?

Peer supporters can work in a variety of mental health and addiction-focused settings, including hospitals, outpatient clinics, peer-operated centers, community outreach teams, courts, correctional facilities, and veterans’ centers, just to name a few. Some peer supporters are paid while others may work on a volunteer basis. 

What are the benefits of peer support interventions?

From my work over the past several years with peer supporters, which was primarily in a psychiatric hospital setting, I have seen many individuals benefit greatly from working with trained peer specialists. One of my colleagues who has also worked extensively with peer supporters says their interventions are “magical.” He recounts several instances of people with serious mental illnesses growing and flourishing with remarkable progress after only a relatively short period of contact with peer supporters.

One of the very tangible benefits that peer supporters bring is their first-hand, lived experience with mental health issues. Because of this, they can easily relate to individuals who are still struggling with their own personal challenges. They can also share the tips, tools, and strategies which have been useful for them, which may also be worthwhile for the person they are helping.

Perhaps one of the greatest gifts peer supporters bring to others is hope and inspiration, for they are a living role model of how it’s possible to grow, learn and have a fulfilling life while still coping with a significant and sometimes lifelong health challenge.

A growing body of research is showing numerous benefits from peer-based interventions. Some of these established benefits include:

  • Improved outreach to persons with serious mental illness

  • Decreased hospital admissions and fewer crisis events

  • Shortened hospital stays

  • Improved social functioning and improvement in symptoms

  • Improved ability to cope with or accept illness

  • Improved family relationships

  • Improved quality of life

  • Increased employment

  • Significant healthcare cost savings

Where can I learn more about peer support?

The INAPS website is a great place to start. While you’re there, be sure to check out some of their many useful resources, such as their practice guidelines and their “Recovery to Practice” materials.

Even better, talk with your local mental health organizations and agencies and get information to connect personally with one or more peer supporters. Not only can this help you with your own personal recovery journey, you may eventually decide to obtain the training to become a credentialed peer supporter yourself and help others.

I hope you can tell what a huge fan of peer supporters I am. Their work has been one of the most significant revolutions in mental health care over the past several years, and it’s definitely worth your time to connect with these fantastic individuals who give so much of their time and talents to help others.

Mental Health Support, Waconia


Why you should choose Peer Support.

Peer support specialists are crucial to the success of our mental health system, providing people with mental illness that strong, relational, supportive bond with somebody who knows what mental illness feels like. Without this support, people may feel misunderstood and recovery may seem daunting. If you need someone to listen and help call 952-567-9210. Our professionally trained Certified Peer Specialists have first hand experience living with a mental health condition.

Or check out