Rooted In Wellness Counseling

11/25/2025

So grateful for the people, connections, and moments that fill life with warmth. Wishing you a gentle, nourishing Thanksgiving. 🧡”

10/31/2025

The Courage to Let Go

Sometimes the bravest thing you’ll ever do is loosen your grip.

Not because you don’t care—
but because you finally understand:
not everything is yours to carry, change, or hold together.

Letting go isn’t weakness.
It’s strength.
It’s trust.
It’s choosing peace over worry, presence over pressure, and self-respect over exhaustion.

Courage looks like breathing instead of forcing.
Releasing instead of clinging.
Saying: I’ve done my part. The rest isn’t mine.

And in that surrender,
you make room for clarity, healing, and what’s meant to stay.

Let go.
Not because you’re giving up—
but because you’re growing. 🌿✨

10/12/2025

🍁 The Quiet Power of Letting Go

Letting go isn’t about giving up—it’s about making space.

It’s forgiving someone, not because they deserve it, but because you deserve peace.
It’s accepting the past for what it is, and allowing yourself to move forward.
It’s loosening your grip on control and trusting that life can unfold without constant managing.

Sometimes letting go means walking away from what hurts, even if it once felt right.
Sometimes it’s releasing the need to be perfect, or the story that keeps you small.
And sometimes, it’s simply taking a deep breath and saying—
“I don’t need to carry this anymore.”

Letting go is not loss.
It’s freedom, and it’s the beginning of something new. 🌅

09/23/2025

08/20/2025

Observing our emotions is like watching waves rise and fall on the ocean’s surface. Instead of getting swept away, we can pause, notice what’s happening inside, and name it: “I feel tense,” “I feel excited,” “I feel sad.”

By simply observing—without judgment—we create space between ourselves and the feeling. That space gives us an opportunity to respond instead of react. Emotions are visitors; when we notice them, we learn from them instead of being controlled by them.

08/01/2025

Only a few more days to vote. I appreciate your support♥️

07/30/2025

Only 5 more days to vote. Remember ypu can vote daily.

https://www.boonvilledailynews.com/cr-dep-best-of/?event_token=7f74433e960e2759

07/29/2025

Just found out I was nominated Best of Boonville 2025. What a pleasant surprise. Thank you to whomever nominated me. You can vote daily and it ends in 6 days.

05/03/2025

May is Mental Health Awareness Month

Let’s take time this month to check in—with ourselves and each other. Mental health matters every day, and there’s no shame in asking for help or taking a break when you need it.
Together, we can break the stigma and create space for healing, support, and open conversations.

03/27/2025

Rooted In Wellness is in the Windy City! Ready to learn more about Attachment and Somatics! I first need to reover from Chicago deep dish!

02/19/2025

Nurturing the Body and Mind During Winter

Winter is a season of stillness, shorter days, and colder temperatures, which can sometimes leave us feeling sluggish or even a bit low. But rather than simply enduring the colder months, we can embrace winter as a time to slow down, restore, and nourish both body and mind. Here are some meaningful ways to stay balanced, healthy, and energized throughout the season.

1. Nourish Your Body with Seasonal Foods

Winter is the perfect time to focus on warming, nutrient-dense foods that provide comfort and support overall well-being.
• Eat Warming Foods: Enjoy hearty soups, stews, roasted vegetables, and whole grains to keep your body fueled.🥣
• Incorporate Seasonal Produce: Root vegetables (carrots, sweet potatoes, beets), dark leafy greens, citrus fruits, and winter squash provide essential vitamins.🥕
• Stay Hydrated: It’s easy to forget to drink water when it’s cold, but staying hydrated helps maintain energy and skin health. Herbal teas, warm lemon water, and broths are great alternatives to plain water.💦
• Boost Immunity: Include foods rich in vitamin C (oranges, kiwi, bell peppers), zinc (pumpkin seeds, lentils), and probiotics (yogurt, fermented foods) to support immune health.🍊

2. Move Your Body in Gentle, Nourishing Ways

While winter may tempt us to stay curled up indoors, movement is essential for maintaining physical and mental well-being.
• Practice Indoor Yoga or Stretching: Gentle movement keeps the body flexible and helps reduce winter stiffness. Yoga 🧘‍♀️
• Try Strength Training or Bodyweight Exercises: These can be done at home and help maintain muscle tone and energy levels. 🏋️‍♀️
• Go for Walks When Possible: Even a short walk outside can boost circulation, improve mood, and provide a dose of fresh air and vitamin D.🚶🏻‍♀️
• Dance for Warmth and Joy: Put on your favorite playlist and dance around your living space to lift your spirits and generate body heat. Music 🎹

3. Create a Cozy and Calming Environment

Your surroundings can have a big impact on your well-being during the colder months.
• Declutter Your Space: A tidy and organized home promotes a sense of peace and clarity.🏡
• Add Soft Textures: Cozy blankets, plush rugs, and warm lighting can make your home feel like a sanctuary.🕯️
• Use Soothing Scents: Essential oils like lavender, eucalyptus, or cinnamon can promote relaxation and comfort.🪻
• Embrace Natural Light: Open curtains during the day to let in as much natural light as possible. In the evenings, use warm-toned lighting to create a relaxing ambiance. ☀️

4. Prioritize Rest and Sleep

Winter is a natural time for slowing down, and getting enough rest is essential for overall health.
• Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time to support your body’s rhythm. 💤
• Create a Relaxing Evening Routine: Wind down with a warm bath, herbal tea, or a good book instead of screen time. 🛀
• Use Weighted Blankets or Cozy Bedding: These can enhance sleep quality and provide a sense of security and comfort. 🛌

5. Engage in Mindful Practices

Taking time for mental well-being is just as important as physical health.
• Practice Meditation or Deep Breathing: Even five minutes a day can help reduce stress and bring a sense of calm. 🫁
• Keep a Gratitude Journal: Writing down three things you’re grateful for each day can shift your mindset toward positivity. Journal 📝
• Limit Screen Time and Social Media: Overconsumption of digital content can be draining—set boundaries for screen use and spend time offline. 🖥️
• Spend Time in Silence or Reflection: Use the stillness of winter to check in with yourself, set intentions, or simply enjoy quiet moments. 🤫

6. Engage in Creative and Soulful Activities

Winter is a wonderful time to slow down and explore creative passions.
• Read Books That Inspire You: Choose literature that brings warmth and insight. 📖
• Try a New Hobby: Knitting, painting, baking, or learning a new skill can bring joy and a sense of accomplishment.🧶
• Listen to Music or Podcasts: Find playlists or discussions that uplift and nourish your mind.🎼
• Write or Journal: Expressing your thoughts, dreams, and emotions on paper can be deeply therapeutic. ✍️

7. Foster Connection and Community

Even during the colder months, staying connected with others is essential for well-being.
• Schedule Cozy Gatherings: Invite friends or family over for a warm meal, game night, or casual coffee chat. ☕️
• Check in on Loved Ones: A simple phone call or handwritten note can brighten someone’s day. 📱
• Engage in Acts of Kindness: Volunteering, donating, or simply offering a kind word to a stranger can boost your mood and create warmth in the world. 🤗
• Spend time with pets 🐶

Conclusion: Embrace Winter as a Time of Nourishment

Instead of seeing winter as something to endure, embrace it as a season of restoration. By caring for your body with nourishing food and movement, tending to your mind with mindfulness and creativity, and fostering warmth through connection and cozy rituals, you can turn winter into a time of deep renewal.

What are your favorite ways to nurture yourself during winter? Share in the comments below!

12/15/2024

Preventing Holiday Burnout: Tips for a Joyful Season

The holiday season is a time of celebration, connection, and giving. But it can also bring stress, overwhelm, and exhaustion if we don’t manage our time and energy wisely. To truly enjoy the season, it’s essential to recognize and prevent holiday burnout. Here’s how:

1. Set Boundaries

It’s okay to say no. The holidays can come with countless invitations, obligations, and requests. Be selective and commit to what genuinely aligns with your values and energy. Protect your time for rest and meaningful activities.

2. Simplify Where You Can

Not every tradition needs to be perfect, and not every gift has to be elaborate. Focus on what brings you joy. Maybe it’s fewer decorations, a potluck instead of hosting a lavish dinner, or meaningful experiences over material gifts.

3. Prioritize Self-Care

Carve out time for yourself amidst the busyness. Go for a walk, journal, meditate, or enjoy a quiet cup of tea. Regular self-care ensures you show up for others without depleting yourself.

4. Manage Expectations

Be realistic about what you can accomplish. Acknowledge that not everything will go perfectly, and that’s okay. The imperfect moments often create the best memories.

5. Plan Financially

Money stress is a major contributor to holiday burnout. Set a budget and stick to it. Homemade gifts, thoughtful cards, or quality time can be just as meaningful as expensive presents.

6. Ask for Help

You don’t have to do everything yourself. Share responsibilities with family or friends, whether it’s shopping, cooking, or decorating. Collaboration not only eases the load but also creates opportunities for bonding.

7. Stay Mindful of Your Health

It’s tempting to indulge during the holidays, but balance is key. Prioritize sleep, stay active, and nourish your body with wholesome meals alongside festive treats.

8. Make Time for What Matters

Amid the rush, don’t lose sight of what the holidays are truly about—love, gratitude, and connection. Spend quality time with loved ones, and cherish the small moments.

By setting limits, staying intentional, and focusing on what fills your heart, you can prevent holiday burnout and enjoy a season filled with joy and peace.

What are your favorite ways to stay balanced during the holidays? Share your tips below!