Indholdsfortegnelse for November 2025 i Root and Rise

I am Olivia Carter, mom of two and long time Thanksgiving host. Every year I cooked everything from scratch, polished the silverware and pretended I was fine while secretly shaking from stress. Last November, I stood in the grocery aisle staring at a giant frozen turkey and felt tears coming. That was my breaking point. I went home, told my husband, I am done, no turkey, no guests, no forcing joy. He just said, finally. We sent a kind message to the family and for the first time in years, our calendar was empty. Thanksgiving morning felt strange at first, like skipping school. But soon it turned into something beautiful. We stayed in pajamas, ordered Chinese food and let the kids pick the movies. We lit candles, sat on the…

Holiday potlucks can feel like a competition of who brings the fanciest dish, but this roasted squash and pomegranate salad quietly steals the show without the stress. It is beautiful, full of color and secretly packed with nutrients. The star is roasted butternut or acorn squash, tossed in a little olive oil, salt and a sprinkle of paprika or cinnamon if you are feeling fancy. Roast it until the edges caramelize and your kitchen smells like you actually know what you are doing. Squash is rich in fiber, vitamin A and calming antioxidants, perfect for immunity and digestion during the holiday chaos. The fun begins when you build the salad. Grab a large platter and start with a bed of fresh arugula or baby spinach. Pile the warm roasted squash…

Hosting during the holidays can look magical from the outside, but anyone who has actually done it knows the truth. You are smiling in the living room while your mind is in the kitchen checking the gravy. You refill glasses, clear plates, stir three pots at once and forget to sit, eat or even breathe. Mindful hosting is not about being the perfect host, it is about being a present one. Therapist and mindfulness guide Erin Mallory says it begins before guests even arrive. Take a quiet moment, sit with your coffee, breathe in slowly and remind yourself the goal is connection, not perfection. People remember how they felt in your home, not how evenly the napkins were folded. Start by simplifying the menu. Pick dishes that can be prepared…

Family gatherings are a mix of love, laughter and sometimes a sprinkle of stress. Therapist Dr. Karen West from Seattle says staying calm starts before the doorbell rings. Take a quiet moment, breathe and remind yourself that you cannot control every comment or mood in the room. You can only control how you respond. Set an intention for yourself, something simple like, I will stay present, or I will not take things personally. It sounds small but it helps your nervous system stay grounded when emotions start to rise over gravy or parenting advice you did not ask for. One of the biggest stressors for parents is when family members question how they raise their kids. Maybe your toddler does not want hugs from every relative or your teen needs…

Think of your social and emotional energy like a bank account. You only get a limited deposit each day, and during the holiday season, the withdrawals come fast. Parties, school functions, shopping, family dinners, the list is endless. Most parents try to swipe their energy card everywhere, hoping it does not decline. But emotional burnout is real. So before saying yes to every invitation, ask yourself, does this event add to my joy, family bonding or peace of mind, or does it only add stress and guilt. When you start seeing your energy as a budget, you finally have permission to choose what truly matters. You are not selfish, you are smart. Now, let us talk investment versus expense. Investment events are the ones that make you feel grounded. A…

After a big holiday meal or a long stressful day, our stomachs and nerves sometimes wave the white flag. That is where herbal teas step in. Peppermint tea is the cool friend of digestion. Its natural oils help relax stomach muscles and reduce bloating. Simply steep a few fresh peppermint leaves or a tea bag in hot water for five minutes. It is refreshing, soothing and feels like a tiny spa for your insides. Chamomile tea is like a warm hug in a cup. Known for calming the nervous system, it helps with sleep, anxiety and gentle digestion. Add dried chamomile flowers to warm water, let it sit for five minutes and maybe add honey if you are in the mood. It is perfect when your mind is racing but…

Life does not always give us quiet mountains and spa music. Sometimes all you have is a bathroom mirror, your parked car or a messy bedroom before guests arrive. That is when this five minute breathwork sequence steps in. It is simple, takes no equipment and has one goal, to calm your nervous system so your brain does not feel like it is on fire. Start sitting or standing comfortably. Inhale gently through your nose for a count of four. Hold that breath for seven counts. Then exhale slowly through your mouth for a count of eight. This is known as the 4,7,8 breathing method and it signals your body to slow the heart rate and release tension. Repeat this cycle four to six times. If counting stresses you out,…

Gratitude is not just a cute list you make in November or something you write because a journal told you to. It is actually a nervous system experience. Psychologists like Dr. Alicia Ford explain that when gratitude is felt instead of just written, it sends a message to the parasympathetic nervous system, the part of your body that slows your heart, relaxes your muscles and reminds you that you are safe. A quick list of family, food and health may feel nice, but it does not reach the deeper parts of your brain that control stress unless you truly pause and feel it. You can try this in the smallest moments. Instead of writing ten things, choose one. Maybe it is how your daughter slipped her hand into yours, or…

Dr. Emily Hart, a family therapist from Chicago, reminds us that setting boundaries is not selfish, it is emotional hygiene. During the holidays, everyone wants a piece of your time, your home or your famous pie recipe. Her golden rule is simple, say no with kindness and clarity. Try, I love that you thought of me, but I cannot commit right now. Or, thank you for inviting us, but we are keeping things quiet this week. No big drama, no long explanations, just gentle honesty that protects your peace and mental health. For tricky family moments, Dr. Hart suggests a calm script, I understand this is important to you, but this year we are doing what is best for our little family. If Aunt Linda insists you host another dinner,…

Q: My aunt keeps pushing more food on my plate even when I am full. I do not want to offend her. What do I say? Family therapist Laura Bennett suggests keeping it warm but clear. Try saying, it tastes wonderful, I am just happily full right now. She feels this keeps the compliment while holding your boundary. If they insist again, gently add, I want to enjoy the rest of the evening without feeling too heavy. It sounds human and honest, not rude. Q: What if they say, but I made it just for you, please eat more? This one usually comes from love or habit. Nutrition coach David Clarke recommends a soft smile followed by, I really appreciate how much effort you put in, can I take some…

Holiday gifting does not have to be about crowded malls or online carts at midnight. Mindful gifting is about choosing something meaningful instead of something expensive. One beautiful idea is gifting experiences. A pottery class, a picnic at the lake or a cozy movie night made with homemade popcorn and blankets can mean more than another mug on a shelf. You can also donate to a charity in someone’s name, like a local animal shelter or a food bank. It quietly says, I thought of you, and I wanted to spread kindness in your honor. Gifts from local artisans, like handmade candles, knitted scarves or fresh honey, support small businesses and carry a personal touch that mass produced items do not. Another thoughtful gift is time. Offer to babysit for…