In Counseling, I work with Teens & Adults that choose High Energy Sports, Lifestyles or Professions

that results in struggles of Shame, Blame or Secrets.

In Executive Counseling, I work with Departments, Teams, & Schools to develop ways to harness their team intensity, manage the traumas or crisis that impact group health &

resolve to have healthy members, no matter the work required.

Begin Insight to Understand Action 

Marriage Counselor in Isanti


Maybe it's the relationship with the job, the team, the family, a sponsor, or a significant other that suddenly ended.

Your friends, colleagues, or teammates have all moved on.   You want the passion and excitement of yesterday, today.  

Yet,  you do not know how to reclaim it.

And then it begins; the blow-ups, melt-downs, shut-downs, and just everyday breakdowns. Overwhelmed doesn't even describe it. 

Sure, physically you are in shape and active.You may be "good once"  as you ever were; You used to be a Superstar. Talent made you a Professional. You used to command the runway, jetway, highway,  and all ways. And now there is an epic roadblock preventing your life from moving forward. 

After spending over two decades participating in extreme sports, along with many life and family struggles,  I lived major life transitions.

I agree that sometimes we do not perform the way we would like to. I also know that sometimes our careers or personal lives can cause great personal anguish, leaving us to feel totally defeated.


In our defeats, is where we find our greatest hope. And hope is where we begin...




Counseling is

Not about Change.

Counseling with me is about empowering you to be more of the person you envision.



 Counseling with me is about empowering you to do more of the things that give you personal satisfaction.


My area of expertise is exploring the hardships that develop from shame, blame, or secrets because we engage in an extreme sport or lifestyle or have chosen an elite professional career. 

My professional style is just what my company name says "Insight to Actions."

Together in counseling, we begin to understand who you are today and what needs to happen to live life forward. 

Counseling with me, you can expect a solution-focused approach, which stays very much in the present day. That is not to say; we may visit past struggles to determine what is best for your next life chapter. 



The location of your counseling sessions is up to you.  I can travel to your home or home. This offers both privacy and scheduling flexibility and you do not have to travel to an office or spend time in a waiting room.  

I also have a two beautiful offices. One is in downtown Anoka, that overlooks the Rum River and Two Rivers Historical Park. This  office is spacious enough for your family and is also ADA accessible. My second office is in Princeton, to best reach the rural communities of central Minnesota.  At both locations, I collaborate with Fuller Living and Associates which allows me to accept most all medical insurance. 

Because we meet at your preferred location, this allows you to maximize therapeutic efficiency due to comfortable and familiar surroundings at a time that is most convenient for you.








Here are just a couple of the events we are planning.

Snowshoeing, Fat-Tire Biking, and Skiing Events

We will let the cool temperatures inspire our adventures.

Canoe Trips & Boating

In a state with more than 10,000 lakes, we will find plenty to inspire our well-being.



Every Season Has Beauty

Blending Outdoor Adventure and Mental Health



 Minnesotans are blessed to have seasonal beauty in our lakes, parks, and farmlands. It just makes sense to blend the outdoors with our mental health. In addition to my regular walk-n-talk sessions on the hiking trails, I will also be collaborating with other professionals to combine adventure day trips with a counseling twist.

The InSighter

A Monthly Electronic Newznote

The InSighter is a collection of my writings of hope, empowerment, & sassy inspirations; all served with a medium scoop of education and topped with sprinkles of humor & country wide love.

Cyberbullying Cyberbullying ~ It's Not Just Tweens and Teens Cyberbullying ~ It's Not Just Tweens and Teens She was asked to share a topless photo on Snapchat. Three close friends told her to ignore the request. Yet, the requests kept coming from the hot new guy at the gym. And Continue Reading Courage It Takes a Village. You n Me and a PhD We did it!! Yes indeed, I am now officially Dr. Katy Karas! We, you say.  Yep,  like you and I together are totally responsible for completing this ultimate educational achievement! I began the doctoral journey almost 5 years ago, immediately after I received Continue Reading COUPLES COUNSELING, FAMILY COUNSELING, INDIVIDUAL COUNSELING Counseling for Rural Millennials Counseling for Rural Millennials ~ Traveling Country Roads Delivering Mental Health To You and Your Family   There’s no doubt about it; millennials are one of the most stressed generations in decades. In fact, a survey of more than 2000 U.S. adults Continue Reading FAMILY COUNSELING, Home Based Counseling, INDIVIDUAL COUNSELING Family Counseling Delivered to your Home Family Counseling Delivered to your Home ~ 5 Reasons In-Home Counseling is the New Mental Health Trend   Family is  the most rewarding relationship we share. Whether we parent young kiddos, teenagers or share our home with our maturing parents, Continue Reading FAMILY COUNSELING, INDIVIDUAL COUNSELING Breaking the Silence of Suicide On that cool crisp Autumn morning, the sunrise glistened on the acres of corn and soybeans; just like it had done every morning for 57 years.  To the west of the cornfields, was the free-range herd of cattle, that generously Continue Reading Empowerment, INDIVIDUAL COUNSELING Do you believe In Truth We Trust or Liar Liar Pants on Fire? Like so many others, I too was totally captivated and infused with a sense of social and cultural hope in the acceptance speech Oprah Winfrey gave at the 2018 Golden Globe Awards. In 1976, I remember faithfully watching Oprah’s television show Continue Reading Courage, Sadness Broken Glass and the Perfectly Imperfect Holiday Celebration This holiday memory remains so vividly real, let me share! Jim Croce was spinning on the record player singing the Christmas carol, It Doesn't Have To Be This Way . Sitting proudly in the living room was a 6-inch television screen, displaying static Continue Reading Courage, Empowerment, INDIVIDUAL COUNSELING It Sucks to Feel Stuck Have you ever noticed how some days life feels like either an episode from Sex in the City or an episode of the political satire House of Cards? Whether we binge watch with a huge bowl of popcorn or not, Continue Reading INDIVIDUAL COUNSELING 50 Shades of Self-Care ~ Warning: You're Doing It All Wrong Self-care seems to be the new age lexicon with social media tentacles reaching far and wide. The NewYorker states “self-care” originates from the puritanical values of self-improvement and self-examination. Today, there are 2,532,058 images tagged with #selfcare on Instagram and a few Continue Reading COUPLES COUNSELING, Courage, Empowerment Be Your Own SuperStar and Live Happily Ever After One need not page too far or view the cinema screen too long, to feel the allure of epic determination, resilience, and warrior strength every superhero dominates. Whether our champions are found on the digital screen, written page, or in the Continue Reading Courage, Empowerment, Fear, INDIVIDUAL COUNSELING You are Fearfully Fabulous! Do the Thing you Fear the Most & Death of Fear is Certain ~ Mark Twain Fear seems to be a most common preventive medicine of the 21st century. Many times, the answers we give to our self and others is Continue Reading Courage, Fear Modern Rules for "Guardian of the Galaxy". Modern Rules for "Guardian of the Galaxy". Be your Own Guardian. Make your Own Galaxy.       Whether we step foot at a travel destination or just visit a page in a novel, the true brilliance of our journey lies in our Continue Reading COUPLES COUNSELING, INDIVIDUAL COUNSELING How Footwear is More Revealing than a Bikini ~ How Footwear is More Revealing than a Bikini ~ Be Aware of Your Therapists' Shoes.Most days, we must decide what pieces of cloth will be our fashion declaration of the day. How we accomplish such a feat is as individual Continue Reading Empowerment, Fear You, Me, & Lady Gaga ~ The truth behind my 1st blog post Once upon a time, I said... Yes, my first blog post will be on Christmas morning. It will be my gift to you with words of grace and hope along with a little sparkling humor. Score: No Blog Post 1 – Publication Continue Reading

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Weather & Map

Because in Minnesota, the land of 10,000 lakes, we need both!