Indholdsfortegnelse for September 2025 i Root and Rise

Dear Parents/Adults, We are so glad you are here. Root & Rise is your monthly wellness and mental health magazine made for adults and parents who want a little more balance, clarity, and calm in their everyday lives. Between family, work, and the chaos of daily routines, it is easy to forget about your own emotional well being. That is why we created this space, to help you pause, recharge, and care for yourself too. Inside each issue you will find simple self care practices, expert insights, and mindful parenting tips that are easy to follow and actually work. Some days you might need solid advice, other days just a reminder that you are not alone, yeah no, parenting can be a whole mood. Root & Rise is here to…

I never thought I would be the type to quietly quit, but last year I hit a wall. My name is Rina, I am a mom of two and a project manager who thought working late nights and skipping meals was just part of being an adult. Then one morning I forgot a big deadline, and instead of panic, I felt nothing. That was my wake up call. I started setting boundaries at work, leaving on time, and saying no when I needed to. It felt strange at first, like I was breaking some unspoken rule of adulthood. But here is the thing, once I stopped giving 120 percent everywhere, I had space to breathe. I started reading again, walking with my kids, even baking muffins just for fun. Quiet…

If fall had a comfort blanket in a bowl, it would probably be this golden turmeric lentil soup. It is hearty, gut friendly, and packed with flavor without making you feel like you need to roll onto the couch after eating. Parents will love it because it is truly one pot, no fuss, and adults will appreciate that it actually tastes like something you would order at a wellness café. Think of it as the dinner that does double duty, filling your belly while also giving your immune system a pep talk. The star here is turmeric, that bright golden spice we all secretly keep in the back of the cupboard but forget to use. Paired with earthy lentils, carrots, garlic, and a hint of ginger, this soup becomes a…

Feeling tense after a long day of juggling work, kids, and, yeah, teenage moods? Yoga isn’t just for the flexible Instagram gurus… it’s a powerful tool to calm your nervous system and release built-up tension. In just 15 minutes, you can go from frazzled to refreshed using simple, restorative poses that don’t require a PhD in yoga. Grab a mat, a blanket if you like, and let’s get started. The goal here is relaxation, not a sweaty gym session, so keep it gentle, breathe, and maybe play some chill tunes in the background. Start with Child’s Pose for two minutes. Knees apart, arms stretched forward, forehead on the mat… feel your shoulders drop and your breath slow. Next, flow into Cat-Cow for three minutes, arching and rounding your back slowly…

Yeah, no, teenagers are a whole mood, and adult life is basically a juggling act with coffee cups and calendar notifications flying everywhere. In the middle of this chaos, mindfulness sounds amazing, but who has thirty minutes to sit still, breathe, and chant, right? The art of the pause is all about finding tiny, doable moments in your day to reset, breathe, and actually notice life without feeling like another task on your to-do list. You don’t need a yoga mat or a zen playlist. Even standing at the sink washing dishes or sipping your morning coffee can become a mini mindfulness moment if you pay attention, slow down, and just breathe. Start by noticing your senses for a minute or two. Feel the warmth of your mug, the texture…

Parenting is messy, noisy, and sometimes downright chaotic, yeah no-teenagers are a whole mood, and even little kids can feel like tiny tornadoes. But here’s the thing, the calmer you are, the calmer your child can be. Co-regulation is all about managing your own stress in the moment to help your child feel safe and steady, even when the house looks like a disaster zone. First up, breathe. Sounds simple, right? But it works. ake a moment to notice your inhale and exhale, slow it down, and really feel it. Even just ten deep breaths can shift your nervous system from frazzled to focused. Kids are like little mirrors, so when they see you pause and breathe, they learn to pause too. You’re basically teaching calm without saying a word,…

Fall is the perfect season to refresh your wellness routine, and we’ve got your back with our curated Fall Wellness Toolkit. Think of it as your personal guide to staying grounded, inspired, and energized while juggling the chaos of everyday life. We’ve handpicked a mix of books, podcasts, and apps that actually make a difference, so you don’t waste time on stuffthat feels like fluff. From mindfulness guides that help you breathe through parent-teacher drama to podcasts that bring expert advice straight to your earbuds, there’s something for every busy parent or adult looking for balance. Yeah, no-sometimes adulting is a whole mood. Top picks include the book Calm in the Chaos by Emma Rivers for practical mindfulness tips, the Parenting Pause podcast for actionable strategies and real-life stories, and…

Burnout is more than just being tired, it is when your mind, body, and emotions all feel drained at once. For many adults and parents, juggling work, family, and endless to do lists can make life feel like one long blur. Constant fatigue, brain fog, snapping at the smallest things, these are not just off days, they are signs of burnout. The first step is noticing it, and giving yourself permission to pause. Research shows burnout comes from chronic stress and lack of balance. It does not mean you are weak, it means you have carried too much for too long. Parents especially feel the weight, and yeah no, teenagers are a whole mood. Science also tells us small steps like mindful breathing, better sleep, or a quick walk outside…

The autumn equinox is that magical moment when day and night balance evenly, and it reminds us to find balance in our own lives too. For parents and adults, this season can feel like a fresh start, kids are back in school, work gets busy, and suddenly the year is winding down. Creating a simple autumn ritual can help you pause, release stress, and set intentions with more clarity. Think of it as a seasonal reset, a gift of mindfulness that grounds you in both wellness and mental health. Step one is release. Grab a journal and write down what has been heavy on your mind, maybe old habits, grudges, or even endless to do lists that are stealing your energy. Then, safely tear the page or fold it away…

If stress feels like an uninvited guest that never leaves, adaptogens might just be your new best friend. These natural herbs and mushrooms help the body handle stress in a gentler way, supporting energy, mood, and resilience. Ashwagandha is often the go to for calming frazzled nerves and steadying sleep. Reishi, the glossy mushroom, is famous for its immune support and that subtle sense of calm. Rhodiola is the one people lean on when mental focus needs a lift, especially during long workdays or those parenting marathons we all know too well. The trick is not choosing them all at once but finding what matches your lifestyle. Think of adaptogens like a toolbox, you just need the right one for the right moment. Always talk to a healthcare professional before…

Stuck at your desk for hours, typing away while your kids scream in the background, yeah, no-parents, we get it. Your wrists, neck, and hips are probably screaming too. Enter the 5-Minute Desk Reset, a quick stretch routine that anyone can do without leaving your chair. Start with gentle wrist circles, then interlace your fingers and stretch them forward like you’re reaching for your sanity. Next, roll your shoulders slowly back and forth and tilt your neck side to side, taking a deep breath each time. It’s like hitting the refresh button on your body without anyone noticing.Finally, give your hips some love. Sit tall, cross one ankle over your opposite knee, and lean slightly forward, feeling that tension melt away. Hold for a few breaths, then switch sides. Repeat…

Ever scroll through your feed and feel like you just ran a mental marathon? Yeah, no-teenagers are a whole mood, and us parents aren’t much better. Curating your digital space can feel like a mini self-care ritual. Start by auditing who you follow. Ask yourself, does this account uplift me, spark curiosity, or make me roll my eyes and sigh? Unfollow, mute, or limit the ones that drain your mental energy. Think of it like tidying a closet-you only keep what fits your vibe. Next, choose content that feeds your brain and soul. Educational posts, parenting tips, humor that makes you snort coffee out your nose…yeah, those count. Set boundaries, like screen-free mornings or evening scroll limits. Over time, your feed becomes a peaceful corner in your busy day, a…

Finding clarity in our busy lives as parents can feel like trying to catch smoke with your bare hands, yeah, noteenagers are a whole mood, and adults feel it too. The truth is, making decisions from a calm, grounded place isn’t some mystical skill only gurus have. It starts with your nervous system, literally. When you slow down, breathe, and give yourself a moment to just be, your brain switches from the chaos mode to a state where intuition and clarity can actually whisper to you. Think of it like this, your body is a compass. Stress and tension are like static on the signal, making it hard to hear what your next right step is. By intentionally calming yourself, even for a few deep breaths, a brief walk, or…

Anxiety does not always roar loudly, sometimes it sneaks in quietly as restlessness, overthinking, or that knot in your stomach before bed. Many adults and parents know the feeling, and while it may not stop your day, it can still weigh you down. One simple tool is box breathing, inhale for four counts, hold for four, exhale for four, hold again, then repeat. It calms the nervous system and helps bring balance. Another is naming your emotions. Saying “I feel worried” or “I feel tense” makes the feeling less overwhelming. Sensory grounding also works, notice five things you see, four you touch, three you hear, two you smell, one you taste. It pulls you back into the present. Anxiety management does not mean perfection, it means gentle practice. Try one…

Fall is cozy season, but let’s be honest, it also comes with that sluggish afternoon slump. You know the one, when coffee number three starts calling your name. Instead of reaching for another latte, try turning to foods that fuel your energy naturally. A few smart choices can fight fatigue, balance your mood, and keep you feeling good without the guilt trip of diets or restrictions. This season, think about what you can add to your plate, not what you have to cut out. First up, leafy greens. Spinach, kale, swiss chard, they are packed with magnesium which helps regulate energy and calm the nervous system. If your kids groan at the sight of greens, sneak them into soups or pasta sauces. Trust me, they will not notice. Pair those…

Jane: Hey Dr. Wilson, I keep hearing about “clean eating.” Is it just avoiding junk food, or is there more to it? Dr. Wilson, Nutrition Expert: Yeah, no -“clean eating” gets tossed around a lot, but it’s not about perfection. It’s more about choosing whole, minimally processed foods most of the time. That means fruits, veggies, whole grains, and lean proteins. It’s not about shaming yourself for enjoying a slice of cake… balance is key, especially for busy parents juggling work, kids, and meals. Jane: So no super strict rules or magic foods? Dr. Wilson: Exactly. The myth is that “clean” = “no fun.” In reality, mindful portions, variety, and listening to your body matter way more. Think of it as fuel for energy and wellness, not a punishment plan.…

Ever notice how exercise can feel like a chore, like punishment for enjoying pizza last night? Yeah, no-teenagers are a whole mood, and adults feel it too. What if we flipped the script and saw movement as a celebration of what our bodies can do instead of what we “should” fix? Stretching, walking, or even dancing in your kitchen counts. The key is joy, not guilt. Focusing on activities that feel good naturally nudges us toward healthier habits, builds energy, and reduces stress without that self-punishment vibe many parents roll their eyes at. Start small, like a five-minute stretch before work or a playful backyard game with the kids. Notice how your body responds and adjust for comfort, not calories. Functional movement keeps you ready for daily life, strengthens muscles,…

Ever feel like life is moving at a million miles an hour, and you barely get a second to breathe? Yeah, no-teenagers are a whole mood, and adults feel it too. That’s where journaling steps in, offering a quiet corner just for you. This season, try carving out a few minutes each day to reflect using thought-provoking prompts. Questions like, What moment this week brought me genuine joy, or What challenge taught me something unexpected, help you pause and reconnect with yourself without needing an hour-long session. It’s simple, honest, and refreshingly human. Other prompts to explore could be, What am I holding onto that I can release, or How have I grown in the past month. Even jotting down small wins, tiny annoyances, or dreams you’ve forgotten sparks insight.…

At the heart of Maplewood, a small but vibrant community garden is quietly changing lives. Founded by local wellness advocate, Simon Collins, the Maplewood Garden isn’t just about growing fresh vegetables and herbs. Yeah, no-teenagers are a whole mood, but here it’s the adults and kids working side by side, learning, laughing, and sometimes, getting their hands a little too dirty. The garden offers weekly workshops on mindfulness, nutrition, and simple wellness routines, creating a space where families connect with nature and with each other. What’s truly special is how this initiative combines wellness, community, and nature. Volunteers like Sarah Fischer and Graham Taylor share stories while planting sunflowers or harvesting tomatoes, and neighbors exchange tips, recipes, and even life advice. Maplewood Garden shows that a simple green patch can…