Resources
At PeopleFirst Clinic PLLC, we believe access to helpful, trustworthy resources can make a real difference in your mental health journey. Whether you're looking for immediate support or tools to grow over time, we’ve gathered information to help guide you.
Screening Tools:
GAD‑7:
Is a research supported and widely supported anxiety screening tool used in primary care and most office settings.
Over the last 2 weeks, how often have you been bothered by the following problems? Score each item below 0–3, then total at the end.
(0=Not at all; 1=Several days; 2=More than half the days; 3=Nearly every day)
1. Feeling nervous/anxious/on edge __
2. Can’t stop/control worrying __
3. Worrying about different things
4. Trouble relaxing __
5. Restless (hard to sit still): __
6. Easily annoyed/irritable: __
7. Feeling afraid something awful might happen: __
Total (0–21): __
Next steps:
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If your total is 10 or above, you have moderate anxiety. Click "Request Appointment" below, to get the help you deserve!
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If it’s 1-9, you might try self‑help tools (e.g., breathing exercises) and monitor changes
**If you ever feel you might harm yourself or are in crisis, call 911 or dial 988 immediately**
This screening tool is for educational purposes only and does not establish a provider–patient relationship. It cannot diagnose or treat any condition. If your score indicates moderate-to-severe symptoms, or if you’re concerned about your mental health, please reach out to a qualified professional. In crisis, call 988 or 911.
The Patient Health Questionnaire‑9 (PHQ‑9):
Is a brief, validated self‑report tool for screening and measuring the severity of depressive symptoms.
Over the last 2 weeks, how often have you been bothered by the following problems?
Score each item below 0–3, then total at the end. (past 2 weeks; 0=Not at all; 1=Several days; 2=More than half the days; 3=Nearly every day)
1. Little interest or pleasure in doing things: __
2. Feeling down, depressed, or hopeless: __
3. Trouble falling/staying asleep, or sleeping too much: __
4. Feeling tired or having little energy: __
5. Poor appetite or overeating: __
6. Feeling bad about yourself/failure: __
7. Trouble concentrating (e.g., reading, watching TV): __
8. Moving/speaking slowly or fidgety/restless: __
9. Thoughts of being better off dead or self‑harm: __
Total (0–27): __
Next steps:
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If your total is 10 or above, you have moderate anxiety. Click "Request Appointment" below, to get the help you deserve! If you ever feel you might harm yourself or are in crisis, call 911 or dial 988 immediately.
-
If it’s 1-9, you might try self‑help tools (e.g., breathing exercises) and monitor changes
**If you ever feel you might harm yourself or are in crisis, call 911 or dial 988 immediately.**
This screening tool is for educational purposes only and does not establish a provider–patient relationship. It cannot diagnose or treat any condition. If your score indicates moderate-to-severe symptoms, or if you’re concerned about your mental health, please reach out to a qualified professional. In crisis, call 988 or 911.
Self-Help Tools & Mental Wellness Apps
Empower yourself with tools that support your mental health between sessions:
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Woebot (CBT Chatbot)
An AI‑driven chatbot that delivers brief, daily CBT exercises via conversational dialogue.-
In a two‑week RCT with 70 U.S. college students self‑identifying with anxiety or depression, participants using Woebot experienced significantly greater reductions in depressive symptoms (PHQ‑9) and anxiety (GAD‑7) compared to an information‑only control.
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Reference:
Fitzpatrick, K. K., Darcy, A., & Vierhile, M. (2017). Delivering Cognitive Behavior Therapy to Young Adults With Symptoms of Depression and Anxiety Using a Fully Automated Conversational Agent (Woebot): A Randomized Controlled Trial. JMIR Mental Health, 4(2), e19. https://doi.org/10.2196/mental.7785
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Calm – Offers meditation, breathing exercises, and sleep stories to reduce anxiety and improve rest.
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A randomized controlled trial of 263 adults with sleep disturbance (Insomnia Severity Index > 10) compared eight weeks of daily Calm use (≥10 min/day) versus a wait‑list control. Calm users showed significant reductions in daytime fatigue, sleepiness, and other difficulties.
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Reference:
Huberty, J. L., Green, J., Puzia, M. E., Larkey, L., Laird, B., Vranceanu, A.-M., et al. (2021). Testing a mindfulness meditation mobile app for the treatment of sleep‑related symptoms in adults with sleep disturbance: A randomized controlled trial. PLOS ONE, 16(1), e0244717.
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Trusted National Organizations
Stay connected with reliable, science-based mental health and wellness organizations. These sites offer hotlines, support groups, toolkits, and affirming care resources for individuals and families.
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NAMI – National Alliance on Mental Illness
Education, support, and advocacy for individuals and families affected by mental illness.
www.nami.org
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The Trevor Project
Crisis support, education, and advocacy specifically for LGBTQ+ youth.
www.thetrevorproject.org
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Teen Line
Peer‑to‑peer support (ages 12–20): call 800‑852‑8336 or text TEEN to 839863 nightly from 6 pm–10 pm PST
Understanding Our Services
What’s the difference between therapy and medication managment services?
Therapy involves talk-based treatments with a licensed counselor or therapist. Medication management focuses on diagnosing mental health conditions and managing medications, often with a psychiatric nurse practitioner or physician. At PeopleFirst Clinic, we offer both services—and often integrate them for the best care possible.
What’s the benefit of telehealth vs. in-person visits?
Telehealth offers flexible, private care from the comfort of your home. In-person visits may be better for those who prefer face-to-face interaction or need a structured setting. We’re happy to work with you to find the best option.
Helpful Tips:
What insurance plans do you accept?
We accept most major insurance providers. Visit our Insurance & Payments page or call us to verify coverage.
Do I have to meet my deductible before using services?
At PeopleFirst Clinic PLLC, our psychiatry visits are billed as standard office visits—just like a visit to your primary care provider. We use common Evaluation and Management (E/M) codes such as 99203/99204 for initial visits and 99213/99214 for follow-ups.
These visits are often covered by insurance under the “office visit” benefit, which may only require a copay—even if you haven’t met your annual deductible. Since deductibles can be as high as $2,500 to $4,000, this can significantly lower your out-of-pocket cost. Check your insurance card or contact your insurance provider to confirm your specific benefits.
(Visit our FAQ page for more questions answered)
Local Crisis Hotlines & Emergency Services
If you're experiencing a mental health crisis, help is available right now.
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Washington County Crisis Line:
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Call (651) 275-7400 — Available 24/7 to support individuals in Washington County, MN.
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National Suicide & Crisis Lifeline:
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Call or text 988 — Confidential support for people in distress, 24/7 nationwide.
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Crisis Text Line:
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Text HOME to 741741 — Free, 24/7 text support from trained crisis counselors.
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Emergency:
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Call 911 if you or someone you know is in immediate danger.
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Minnesota Mobile Mental Health Crisis Line:
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From any cell phone, dial CRISIS (i.e., 274747) to be routed to your local mobile crisis team 24/7.
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The Trevor Project (LGBTQIA+ Youth Support):
Call: 1-866-488-7386
Text: ‘START’ to 678678
Chat: www.thetrevorproject.org
24/7 support for LGBTQIA+ young people in crisis, feeling suicidal, or needing a safe, judgment-free space to talk.