Roots & Branches Wellness

02/13/2026

Your brain is the most important relationship you'll maintain throughout your life—and like any relationship, it needs consistent care and attention.

These eight habits are powerful gifts to give yourself. Sunlight exposure regulates your circadian rhythm and supports mood through serotonin production. Quality sleep is when your brain consolidates memories, clears waste products, and literally repairs itself. Regular movement increases blood flow to the brain and promotes new neural connections that support memory and learning.

Meaningful relationships reduce stress hormones and activate reward centers in your brain, while nourishing food provides the fuel your brain needs—it uses 20% of your body's total energy. Balanced news consumption and intentional screen time give your nervous system permission to rest instead of staying in a constant state of activation.

And protecting your hearing? Your auditory system is directly connected to brain health. Prolonged exposure to loud sounds can damage the delicate structures that help your brain process sound and maintain cognitive function as you age.

Eight small habits. A lifetime of support for the organ that keeps you, you.

02/10/2026

Somatic flashbacks are physical sensations that replay past trauma in your body. You might experience unexplained pain, nausea, tension, or other physical symptoms that seem to come out of nowhere because there are no accompanying memories or images of the past trauma. Though unexplained, they are not random sensations.

Somatic flashbacks show up most often in people who have experienced:
--Childhood trauma or neglect
--Medical trauma or complicated births
--Physical or sexual abuse
--Accidents or injuries

For those that have experienced trauma, something like the whiff of someone's cologne, flashing lights, or a certain song will cause your body to suddenly respond. Knowing why this happens can be incredibly validating. That mysterious stomach pain or tension in your shoulders when you walk past someone wearing a familiar scent? It might not be "all in your head." Sometimes, it is your body telling you a story.

When you notice these sensations, there are things you can do to help.
--Ground yourself in the present. Notice five things you can see, four your can touch, three you can hear. Remind your body that you're here, now, and safe.
--Move with intention. Gentle stretching, shaking out your limbs, or even a short walk can help discharge the physical energy of the flashback.
--Work with a trauma-informed therapist. Approaches like EMDR, somatic experiencing, or Lifespan Integration can help your body complete what it started processing years ago.

02/03/2026

01/30/2026

Family unity and human dignity are not political--they are fundamental values we stand behind.

01/28/2026

Your nervous system has a sweet spot—a zone where you can handle stress, feel your feelings, and think clearly. That's your window of tolerance.

When something pushes you outside that window, you go one of two directions: hyperarousal (panic, rage, can't sit still) or hypoarousal (numb, foggy, shut down). This is the way your nervous system tries to protect you.

Trauma, chronic stress, and lack of sleep can all make your window narrower. The good news? Therapy can help widen it. You learn to notice when you're tipping out of your window and develop tools to bring yourself back to center.

Living outside your window means small things feel catastrophic, or you're so numb you can't access your feelings even when you want to. It's exhausting—and you don't have to stay there.

01/26/2026

When you're looking for a new therapist, you may have noticed the different titles and credentials listed in a therapist's bio. Do you know what they all mean? We've broken it down for you.

LCSW (Licensed Clinical Social Worker): Master's in social work + advanced clinical licensure. Their training focuses on how your environment and resources affect your mental health.

CMHC / LPC (Clinical Mental Health Counselor / Licensed Professional Counselor): Master's degree in counseling (CMHC in Utah, LPC in other states). They specialize in psychotherapy and treating emotional challenges.

LMFT (Licensed Marriage & Family Therapist): Master's degree in marriage and family therapy. They focus on relationships and family systems.

PhD / PsyD (Psychologist): Doctoral-level training (5-7 years) in assessment, research, and treatment.

ACMHC / AMFT (Associate licenses): Fully trained therapists completing supervised hours before full licensure. They provide therapy under supervision and often bring fresh training and energy.

Psychiatrist (MD/DO): Medical doctors who can prescribe medication alongside therapy.

While all these credentials mean something slightly different, here's what matters: all of these professionals can provide therapy and diagnose mental health conditions. The letters tell you about their educational path and training, not how good they'll be at helping you.

The best therapist for you isn't about credentials—it's about fit. Do they specialize in what you're dealing with? Do you feel heard? Does their approach resonate with you? Shop around until you find someone who gets it. It's your mental health and your choice.

01/22/2026

Some members of our team just wrapped up continuing education on somatic therapy!

What is somatic therapy?

It's an approach that works with the connection between mind and body—recognizing that trauma, stress, and emotions don't just live in our thoughts, but get stored in our physical bodies too. Through somatic work (body work outside of the mind), we help clients release what's stuck and find healing that goes deeper than talk therapy alone.

We each brought a project to keep our hands busy while learning:
Michaela: digital scrapbooking
Trista: sketching
Morgan: coloring
Laura: cross-stitching

Have questions about how somatic therapy works or whether it might be right for you? We'd love to hear them!

01/21/2026

Congrats to Michaela for completing the training course, "Exposure and Response Prevention Therapy for OCD"!

The training made it really clear that when you face your deepest OCD fears and practice sitting with them—without doing compulsions or seeking relief—the anxiety naturally decreases over time. You begin to experience for yourself that the feared outcome doesn't happen, and your brain learns it doesn't need to sound the alarm anymore.

Starting ERP therapy can feel incredibly empowering and scary at the same time. It's the type of therapy people may want to avoid, but it's one of the most effective approaches for managing OCD.

01/15/2026

Trust is everything in therapy. If you're looking for a therapist you can trust, reach out for a free 15-minute consultation by visiting rootsbrancheswellness.com.