Wellness Mastery: Mental Health Expert Katie Dorn Of EmpowerU On Everyday Life Hacks for Optimal Mental Wellness
An Interview with Eden Gold
Meaningful Social Connections: Loneliness has a substantial negative impact on mental health, so I try to connect with loved ones in person whenever possible. Whether it’s grabbing coffee with a friend or having a family dinner, these face-to-face interactions nourish my soul and remind me of the importance of human connection. Small or big, making in-person connections with others is a powerful antidote to anxiety and depression. For those kiddos who struggle with social connection, EmpowerU teaches them helpful skills and more than 90% of students feel less lonely after program completion!
In our modern, fast-paced society, mental wellness is a crucial aspect of leading a fulfilling life. However, for many people, achieving and maintaining good mental health can be a challenging task, with obstacles such as stress, anxiety, depression, and more. That’s why it’s essential to have practical and accessible strategies for mental wellness that can help build resilience, emotional intelligence, and overall well-being. As part of this series, we had the pleasure of interviewing Katie Dorn.
Katie Dorn is the founding partner of EmpowerU, a tech-enabled, people-powered solution that has re-imagined the delivery of mental health support to schools across the country. Katie, a licensed school counselor and marriage and family therapist (MFT), is a social-impact entrepreneur who is focused on helping students, families, and educators build resilience. After serving as a high school counselor, she opened a private therapy practice and worked as the program director at a school counseling graduate program. Katie recognized the gaps in mental health support for students and educators, which fueled her decision to found EmpowerU. Today, her organization, part of the FullBloom and Catapult Learning family, delivers transformational services that have measurable impact. She lives in Minneapolis with her husband and is the mother of seven grown children and four grandchildren.
Thank you so much for joining us in this interview series. Before we dive into our discussion about school based mental health, our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?
Firstly, thank you for the opportunity to discuss mental wellness. My journey to this important work in mental health spanned decades.
My transition into clinical work stemmed from a profound personal loss. When my sister, a single mother of three adopted children, succumbed to breast cancer, my world shattered. She had been my business partner and best friend. The thought of her three young daughters, who had already endured the loss of their biological mother, being left without a parent, was heart-wrenching. We had four children of our own, and after she died, my husband and I welcomed her daughters into our family. As we muddled our way through grief, each of the seven children grappled with pain and loss, which prompted me to pursue a career as a clinician. It was a game changer for me personally and professionally.
I was balancing the demands of a large family, so after I completed my graduate work and clinician hours, I opted for a position as a school counselor, where the schedule accommodated my at-home responsibilities. However, juggling a caseload of nearly 400 students alongside the many administrative tasks of the job left very little time to support the students who were struggling with social-emotional barriers to success, which was about 10–15% of my students. Despite my best efforts, the constraints of time and resources limited my ability to provide the frequent and personalized attention they required.
Frustration fueled innovation, leading to the inception of EmpowerU. Collaborating with two like-minded co-founders, both seasoned clinicians, we embarked on a three-year journey from 2015 to 2018, immersed in research and theory. Our collective vision was to develop a transformative program that would truly empower students who were struggling with mental health. EmpowerU was born and our program’s mission was clear: to equip students with the necessary skills and support they need to tap into their own power to manage their wellness and set and meet goals that fueled their personal and academic success.
Can you share the most interesting story that happened to you since you started your career?
One of my most motivating experiences was during the beta testing phase of EmpowerU with a client named “William.” He was a bright student but started failing classes, skipping school, and exhibiting challenging behaviors. I knew he COULD do the work and I sensed there was an underlying issue that needed addressing.
William came from a difficult home environment where he had to navigate the responsibilities of caring for a younger sibling with severe disabilities. Feeling pressure to succeed amidst his family’s challenges, William expressed a desire to improve but felt stuck, even after months of traditional talk therapy.
I suspected that William needed practical skills to manage his emotions and negative thoughts effectively, especially in the context of his family dynamics. At that time, the beta version of EmpowerU was in its early stages. I designed a daily resilience lesson for William, which I emailed to him each morning to complete in study hall. After completing the lesson, he spent 10 minutes reflecting on how he could apply the skills learned to his personal goals. We communicated daily through online chat, where I provided highly personalized and robust encouragement and accountability.
This virtual support was instrumental in helping William take incremental steps towards positive change, while remaining in his classes instead of being frequently pulled out for additional support. William was in the driver’s seat, completing small bites of EmpowerU each day and taking the steps he needed to learn and practice skills that helped him process his emotions and recognize that the one thing he could control was himself. This autonomous-supported learning model and daily structure helped fuel William’s intrinsic motivation to make the changes he was so longing to make to feel better.
After two months of using the EmpowerU beta version, I invited William’s parents to a session where we discussed his progress together. It was a moment of healing and empowerment as we celebrated William’s newfound resilience skills and his improved well-being. William was feeling better and performing better academically, marking a significant transformation in his life and unlocking his potential and motivation. I knew then that we really had something that worked and would help students at schools across the country.
You are a successful individual. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
Absolutely. Firstly, compassion has been the driving force behind my work. Since my youth, I’ve been deeply sensitive to the issues plaguing our world. This innate compassion has fueled my determination to create programs that genuinely uplift and support others.
Secondly, strategic thinking has played a crucial role in my ability to innovate and seek improved approaches to addressing student challenges. In school leadership, it’s common to employ conventional methods across diverse student populations, even when they prove ineffective. Recognizing the limitations of traditional talk therapy, I witnessed firsthand in my practice and with my own children that not all students can effectively process their struggles through verbal communication alone. This insight led me to use my creative and strategic thinking to develop a new solution focused on equipping students with practical skills to navigate life’s hardships, fostering resilience and empowering them as self-directed learners.
Lastly, perseverance has been ingrained in me since childhood. Growing up in a family that valued persistence, I learned to embrace challenges and believe in my ability to endure difficult times. Building a successful program like EmpowerU demanded years of relentless effort, accompanied by inevitable setbacks and the need for course corrections. However, my perseverance and vision to create something impactful, coupled with the resilience instilled in me by my upbringing, propelled me forward. Each hurdle became an opportunity for growth, mirroring the mission of each student’s journey through EmpowerU.
Ok, thank you for that. Let’s now jump to the primary focus of our interview about mental wellness mastery. What is one often-overlooked daily habit that can significantly improve one’s mental wellness?
You know, when it comes to mental wellness, we often hear about the importance of sleep, exercise, and eating well. But there’s one daily habit that doesn’t always get the attention it deserves: practicing gratitude. It’s like a superpower for our minds.
Think about it — just taking a moment to acknowledge something you’re thankful for can completely shift your perspective. In our EmpowerU program, we really emphasize the idea of listening to your Inner Coach instead of your Inner Critic. In a world full of negativity and self-doubt, gratitude is like a shield that protects us from all that noise in our brains.
And the best part? It’s totally scalable. By making gratitude a daily habit, we not only improve our mental wellness but also set ourselves up for success in other areas of our lives. It’s like planting a seed of positivity that grows and spreads to every aspect of our day.
So, next time you’re feeling overwhelmed or anxious, try taking a moment to think about what you’re grateful for. It could be something as simple as a warm cup of coffee in the morning or a phone call with a friend. Trust me, it makes a world of difference. Gratitude isn’t just a nice sentiment — it’s a powerful tool for finding happiness and fulfillment, even in the midst of life’s challenges.
How do you recommend individuals recalibrate their mental wellness after experiencing a significant setback or failure?
I love this question — this is the WHOLE point of the EmpowerU program! You know, setbacks and failures are just a part of life. We all face them at some point, and they can really knock us off our feet. But it’s how we bounce back that truly defines us. That’s where recalibrating our mental wellness comes in.
At EmpowerU, we’re all about building resilience — helping students recover and persist even when life throws them curveballs. And let’s face it, life can be unpredictable, as we’ve all seen during the COVID-19 pandemic. That’s why we focus on teaching students to develop their internal locus of control — basically, the belief that no matter what happens, they have the power to take charge of their next steps.
So, when you’ve experienced a setback or failure, the first thing to remember is that you’re not powerless. You have the ability to take control and move forward, one step at a time. It’s all about pausing, calming the chaos in your mind, and coming back to the present moment with compassion for yourself.
Next, it’s important to acknowledge and name what you’re feeling. Whether it’s frustration, disappointment, or even anger, it’s crucial to validate those emotions. They’re all part of the process of building resilience and moving forward.
Once you’ve identified your feelings, it’s time to reframe and refocus. Instead of dwelling on what went wrong, try to find the silver lining. Maybe you didn’t do as well as you hoped on a test, but you have a support system that cares about you. And don’t be afraid to ask for help, whether it’s from a friend, family member, or teacher.
These steps may seem simple, but they take practice and intention. It’s easy to fall into the trap of blaming others or wallowing in self-pity after a setback. But by following these steps, you can recalibrate your mental wellness and return stronger than ever. And remember, resilience isn’t just for students — it’s a skill anyone can cultivate to navigate life’s challenges with grace and determination.
In your experience, what is a common misconception about mental health that hinders people from seeking help or improving their wellness?
You know, one of the big misconceptions about mental health that holds people back is this idea that struggling with mental health somehow reflects on your character, like it’s a sign of weakness. That stigma around mental health issues can really stop folks from reaching out for help when they need it most. We need to recognize that mental health challenges are a normal part of life for many of us and that seeking support is a sign of strength, not weakness.
Another hinderance to seeking help is the belief that you need to be at a crisis point to get support. Teaching mental wellness skills and practicing resilience strategies through programs like EmpowerU are great ways to prevent and intervene PRIOR to escalating to clinical levels of support. Mental health is just as important as physical health, and we need to start treating it that way. That means integrating mental health education and resources into schools, workplaces, and communities, so that everyone has the tools they need to take care of their well-being.
Can you share a transformative moment or client story that highlights the power of a specific mental wellness strategy?
Student mental health issues are really skyrocketing these days. It’s heartbreaking to see how many young people are struggling and falling behind in school because of them. But there’s hope. I’ve seen firsthand how the right support and strategies can completely turn things around and help students avoid higher and more costly interventions by teaching them how to take small steps to meet their goals.
Take “Claire,” for example. When she first came to us at EmpowerU, she was drowning in missed assignments and failed tests. She had set big goals but had no idea how to reach them. She was stuck in this cycle of self-doubt and shame, thinking she was lazy or dumb. It was tough to watch.
But EmpowerU changed everything for Claire. We helped her break down her goals into manageable steps and identify the habits holding her back. For example, she wanted to get to school early for extra help on her assignments but kept sleeping through her alarm because of late-night social media scrolling.
So, Claire learned about small steps and habit change strategies and made a plan based on what she learned. She started setting her alarm just 30 minutes earlier a couple of days a week instead of trying — and failing — to get up on her own every day. And to tackle the late-night scrolling, she made her phone inconvenient by charging it in the hallway at night. Habit changed by one small step!
Of course, there were setbacks along the way, but we taught Claire how to stay motivated and celebrate every small win. And you know what? It worked. She finished her senior year with flying colors, passing all her classes and graduating with confidence.
It’s stories like Claire’s that remind me of the power of daily support and the practice of mental wellness strategies. It’s not about making huge changes overnight. It’s about taking small steps forward, one day at a time. And when you have the right support and tools, anything is possible.
Based on your experience and research, can you please share “5 Everyday Life Hacks For Optimal Mental Wellness?”
- Gratitude Practice: Each day, I make it a point to pause and reflect on things I’m grateful for. It’s a simple practice but incredibly powerful. Shifting our focus from what’s lacking to what we appreciate can significantly improve our mindset and resilience. Taking just a few minutes each morning to jot down three things you are thankful for helps start the day on a positive note and prepares us to better handle the challenges ahead.
- Nature Time: Getting outside and soaking up some sunshine is like hitting the reset button. Even if it’s just a short walk around the block or sitting in the backyard, connecting with nature and getting a bit of sunshine can remarkably impact our mood and mental well-being. We are all a bit solar-powered!
- Prioritize Sleep: Sleep is non-negotiable when it comes to mental wellness. I’ve made it a priority to create a bedtime routine that minimizes screen time and promotes relaxation. By keeping my phone out of the bedroom and winding down with a book or doing some gentle stretches, we can improve sleep, which helps us feel more rested and enhances our ability to manage stress and regulate moods.
- Meaningful Social Connections: Loneliness has a substantial negative impact on mental health, so I try to connect with loved ones in person whenever possible. Whether it’s grabbing coffee with a friend or having a family dinner, these face-to-face interactions nourish my soul and remind me of the importance of human connection. Small or big, making in-person connections with others is a powerful antidote to anxiety and depression. For those kiddos who struggle with social connection, EmpowerU teaches them helpful skills and more than 90% of students feel less lonely after program completion!
- Acts of Kindness: Finally, I strive to do something kind for others each day. Whether it’s volunteering at a local charity or simply lending a listening ear to a friend in need, these acts of kindness not only benefit others but also bring a sense of fulfillment and purpose to my own life. For kids, it could be something as small as helping a neighbor or emptying the dishwasher for a parent — small things done with great love can reignite purpose and remind us of the joy that comes from giving back.
What role does technology play in mental wellness today, and how can individuals leverage it positively without exacerbating mental health issues?
You know, technology is everywhere these days, and it’s a big part of how we connect with each other. But when it comes to mental wellness, it’s all about balance. We’re living in a tech-enabled society, but at the end of the day, it’s the people that matter most. That’s why it’s crucial to have structure around technology use, especially for young people.
I’ve talked to so many parents who feel like they’re struggling to manage their kids’ screen time. They’ve tried setting limits, but it’s tough when their child gets upset. The reality is, though, that excessive screen time, especially before bed, can really mess with mental health. That’s why it’s important for parents to take charge and set boundaries around technology use.
A lot of our students want to cut back on their screen time because they see how much it’s affecting them. But they often don’t know where to start. EmpowerU teaches them how to manage their tech use in a healthy way. And parents and teachers need to lead by example, putting down phones and being present at the moment.
So, technology can be a tool for good, but it’s all about how we use it. By setting boundaries and modeling healthy tech habits, we can help protect our mental wellness in this digital age.
You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger.
I am doing it! At EmpowerU, we had the right idea at the right time — to help millions of students transform into more self-directed and confident human beings who can thrive and succeed, even in the face of difficult circumstances.
How can our readers further follow you online?
Readers can visit our website at: https://empoweru.education or follow us on social media:
- Facebook: @empoweruedu
- X: @empoweruR
- LinkedIn: https://www.linkedin.com/company/empoweru-education/
- Instagram: @empoweru_llc
Thank you for the time you spent sharing these fantastic insights. We wish you only continued success in your great work!
About The Interviewer: Eden Gold, is a youth speaker, keynote speaker, founder of the online program Life After High School, and host of the Real Life Adulting Podcast. Being America’s rising force for positive change, Eden is a catalyst for change in shaping the future of education. With a lifelong mission of impacting the lives of 1 billion young adults, Eden serves as a practical guide, aiding young adults in honing their self-confidence, challenging societal conventions, and crafting a strategic roadmap towards the fulfilling lives they envision.
Do you need a dynamic speaker, or want to learn more about Eden’s programs? Click here: https://bit.ly/EdenGold
Wellness Mastery: Mental Health Expert Katie Dorn Of EmpowerU On Everyday Life Hacks for Optimal… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.