The Rooted Wild Podcast

Katherine Winkles, CTRS-BH
  • 5.0 (2)
  • MENTAL HEALTH

 A podcast for anyone curious about the joy of healing through leisure. We unpack the power of play, the wisdom of the outdoors, and the creative pulse that keeps us human — all in one curious, compassionate space. 

  1. 2D AGO

    Creativity in Times of Loss, Transition, and Change

    Send a text Using creative expression to move through life’s shifting seasons Life is full of transitions. Some changes arrive slowly, like the turning of seasons. Others arrive suddenly, reshaping the landscape of our lives in ways we didn’t expect. During times of loss, uncertainty, or transformation, creativity can become a powerful way to stay connected to ourselves and the world around us. In this episode of The Rooted Wild Podcast, we explore how creative expression supports emotional processing, nervous system regulation, and meaning-making during periods of change. Drawing from recreation therapy principles, neuroscience, and ecopsychology, this conversation reframes creativity as a natural human capacity — not something reserved only for artists. You’ll learn:  🌿 Why creativity can help the nervous system process life transitions  🌿 How nature metaphors can deepen understanding during times of change  🌿 The connection between creativity, emotional expression, and resilience  🌿 Accessible ways to reconnect with creativity in everyday life  🌿 A simple outdoor creative practice: blind contour drawing in nature Whether you’re navigating grief, identity shifts, life transitions, or simply the evolving seasons of your life, creativity can offer a gentle way to witness and express your experience. Resources and creative prompts are available in the show notes. For additional recreation therapy resources, guided practices, and nature-based wellness tools, visit RootedWildRetreats.com or follow along on Instagram. Support the show Thank you for listening!  For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    11 min

  2. MAR 11

    Leisure Access + Disability Justice

    Send a text Why recreation and participation should be accessible to everyone Recreation and leisure are often framed as optional — something we do only when time, money, or ability allow. But within recreation therapy, participation in meaningful activity is recognized as an essential part of health, identity, and community. In this episode of The Rooted Wild Podcast, we explore how structural barriers can impact access to recreation and why the principles of disability justice call us to create more inclusive, adaptive environments for participation. Drawing from recreation therapy theory, professional ethics, and disability advocacy frameworks, this conversation looks at how access to leisure influences well-being across physical, emotional, and social dimensions of health. You’ll learn:  🌿 Why leisure participation is considered a determinant of well-being  🌿 How structural barriers can limit recreation access for many communities  🌿 The connection between disability justice and inclusive recreation systems  🌿 The role of recreation therapy in expanding participation opportunities  🌿 Examples of adaptive recreation programs and accessible outdoor resources  🌿 How creativity and adaptation can help people reconnect with meaningful activities This episode highlights why leisure should be viewed not as a privilege for a few, but as a human experience that communities can design to be more inclusive and accessible for everyone. Resources for adaptive recreation and inclusive outdoor access are included in the show notes. For additional recreation therapy resources, guided practices, and tools for nervous system care, visit RootedWildRetreats.com or follow along on Instagram for updates. Support the show Thank you for listening! For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    11 min

  3. MAR 4

    Sensory Regulation Across the Day

    Send a text Building a sensory diet for nervous system stability Your nervous system is constantly responding to the world around you — often without you realizing it. The lighting in a room, background noise, temperature, textures, and movement all send signals to your brain about whether you’re safe, overwhelmed, alert, or ready to rest. In this episode of The Rooted Wild Podcast, we explore how sensory input influences nervous system regulation and how building a sensory diet can help support stability throughout the day. Drawing from neuropsychology, occupational therapy, and ecopsychology research, this conversation explains how the brain processes sensory information and why certain environments feel calming while others feel overstimulating. You’ll learn:  🌿 What a sensory diet is and how it supports nervous system regulation  🌿 How the brain processes sensory information through neuroception  🌿 Why modern environments can contribute to sensory overload  🌿 How natural environments support cognitive restoration and stress recovery  🌿 Practical ways to adjust sound, light, touch, movement, temperature, and rhythm throughout the day This episode offers simple, accessible ways to build supportive sensory environments that help your nervous system regulate more consistently — especially for those navigating chronic stress, chronic pain, burnout, or sensory sensitivity. For additional resources, guided practices, and tools for nervous system care, visit RootedWildRetreats.com or follow along on Instagram for updates. Support the show Thank you for listening! For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    12 min

  4. FEB 25

    Chronic Pain, Identity, and Grief

    Send a text Exploring how pain reshapes self-concept, relationships, and meaning Living with chronic pain doesn’t just affect your body — it can change how you see yourself, how you connect with others, and how you participate in the world around you. In this episode of The Rooted Wild Podcast, we explore the often unspoken experience of identity shifts and grief that can accompany chronic illness, fatigue, or long-term pain. Through a recreation therapy lens, this conversation looks at how changes in capacity may impact roles, routines, relationships, work, and meaningful leisure — and how adaptation can support continued participation in life. You’ll learn:  🌿 How chronic pain can influence identity and self-concept  🌿 Why grief may arise alongside changes in function or routine  🌿 The concept of ambiguous loss in chronic illness  🌿 How participation in meaningful activity supports emotional well-being  🌿 Ways to adapt leisure, work, and social roles over time  🌿 Compassionate approaches to pacing, support, and change This episode offers space to acknowledge what’s been lost — while exploring what remains meaningful and possible through adaptive engagement. Support the show Thank you for listening! For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    10 min

  5. FEB 18

    Redefining Exercise: Movement as Medicine, Not Punishment

    Send a text Rebuilding a healthier relationship with movement through recreation therapy For many people, exercise has become associated with pressure, guilt, or performance — rather than support, regulation, or enjoyment. In this episode of The Rooted Wild Podcast, we explore how recreation therapy and nervous system science offer a different perspective on movement. Instead of approaching exercise as something to endure or perfect, this conversation reframes movement as a tool for regulation, participation, and long-term well-being. You’ll learn:  🌿 Why movement sometimes feels stressful instead of helpful  🌿 How fitness culture can disconnect us from body awareness  🌿 The difference between performance-based exercise and regulation-based movement  🌿 Why pleasure and enjoyment matter for nervous system safety  🌿 How to recognize when movement is supportive versus dysregulating  🌿 Practical ways to rebuild trust with your body through gentle, adaptive movement This episode is especially supportive for listeners navigating chronic pain, burnout, trauma history, or anyone trying to move their body in ways that feel sustainable rather than demanding. Movement doesn’t have to be punishment. It can be a partnership. Support the show Thank you for listening! For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    10 min
  6. Guided Movement Practice: Safety Before Stretching

    FEB 15 · BONUS

    Guided Movement Practice: Safety Before Stretching

    Send a text A gentle nervous system grounding and movement practice This guided practice is part of the Rooted Wild bonus series — short, supportive episodes designed to help you regulate your nervous system through grounding, breathwork, and gentle movement. In this guided movement session, we focus on trauma-informed, regulation-based movement, offering a slow and accessible way to reconnect with your body without pressure, performance, or intensity. This practice is especially supportive for listeners navigating chronic stress, chronic pain, burnout, trauma history, or fatigue. You’re invited to move at your own pace, pause whenever needed, and treat movement as information rather than expectation. This practice may help you:  🌿 Reduce nervous system activation  🌿 Reconnect with body awareness safely  🌿 Release tension gently  🌿 Build trust with movement over time  🌿 Transition out of stress or shutdown states These bonus episodes are intended as return-to resources — something you can revisit whenever you need grounding, regulation, or a moment of gentle support. For additional guided practices and resources, visit the link in the show notes. Support the show Thank you for listening! For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    10 min

  7. FEB 11

    Trauma-Informed Movement: Safety Before Stretching

    Send a text How to move your body in ways that support regulation instead of dysregulation Movement doesn’t always feel safe — especially when you’re living with chronic pain, burnout, trauma history, or nervous system overload. In this episode of The Rooted Wild Podcast, we explore what trauma-informed movement actually means and why the common advice to “just move your body” doesn’t work for everyone. Through a recreation therapy and nervous system lens, this conversation reframes movement as a tool for regulation rather than performance. You’ll learn:  🌿 Why movement can sometimes increase stress or overwhelm  🌿 How trauma and chronic stress affect body awareness  🌿 The difference between exercise and regulation-based movement  🌿 Signs that movement may be dysregulating your nervous system  🌿 Practical ways to move safely within real limits  🌿 How to rebuild trust with your body through gentle, adaptive movement Whether you’re returning to movement after injury, navigating chronic illness, or learning how to move in a way that feels supportive instead of demanding, this episode offers a compassionate starting point. Support the show Thank you for listening! For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    15 min

  8. FEB 4

    Nervous System Literacy for Real Life

    Send a text Understanding stress responses, regulation, shutdown, and resilience Stress responses aren’t personal failures — they’re nervous system reflexes. In this first episode of Season Two, we build nervous system literacy for real life: understanding how stress responses work, why regulation can feel hard, and how to support your body with tools that actually help. Through an accessible, trauma-informed lens grounded in recreation therapy, neuroscience, and polyvagal theory, this episode explores how the nervous system moves between states of safety, mobilization, and shutdown — and how recognizing these patterns can reduce shame, increase self-trust, and improve daily well-being. You’ll learn:  🌿 What nervous system regulation really means  🌿 Why stress responses aren’t choices — they’re protective reflexes  🌿 How to recognize activation, shutdown, and regulation in your body  🌿 The difference between regulation and resilience  🌿 Why state-matched coping matters  🌿 Practical tools for everyday nervous system support This episode includes a guided regulation practice and real-world examples to help you apply nervous system literacy in daily life — especially if you’re navigating chronic stress, chronic pain, burnout, trauma history, or neurodivergence. Season Two begins by shifting the question from “What’s wrong with me?” to “What does my nervous system need right now?” Reflection Questions: What nervous system state do I most often find myself in?What early signals tell me I’m becoming activated or shutting down?What helps me regulate when I’m anxious?What helps me regulate when I’m exhausted or numb?Who or what helps me co-regulate?What does safety feel like in my body?What small nervous system support can I build into my day?📚 Citations & Source LinksPorges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company.🔗 https://www.stephenporges.com  🔗 https://www.polyvagalinstitute.org 🔗 https://www.atra-online.com van der Kolk, B. A. (2014). The Body Keeps the Score. Penguin Books.McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation. Physiological Reviews, 87(3), 873–904.Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Holt Paperbacks.ATRA. (2020). Recreation Therapy in Behavioral Health & Chronic Conditions.Iwasaki, Y., & Mannell, R. C. (2000). Hierarchical dimensions of leisure stress coping. Leisure Sciences, 22(3), 163–181.Kaplan, S., & Kaplan, R. (1989). The Experience of Nature: A Psychological Perspective. CamSupport the show Thank you for listening! For a deeper dive on our discussions and more information, check out The Rooted Wild Blog and the shop for digital toolkit items. If you are enjoying the show, your support is appreciated, so I can continue releasing content and bonus episodes! Instagram: @rooted_wild_retreats Facebook: Rooted Wild + Wildmind Retreats

    23 min
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Trailer

Ratings & Reviews

5
out of 5
2 Ratings

About

 A podcast for anyone curious about the joy of healing through leisure. We unpack the power of play, the wisdom of the outdoors, and the creative pulse that keeps us human — all in one curious, compassionate space. 

Information

  • Creator
    Katherine Winkles, CTRS-BH
  • Years Active
    2025 - 2026
  • Episodes
    19
  • Rating
    Clean
  • Copyright
    © 2026 The Rooted Wild Podcast
  • Show Website
    The Rooted Wild Podcast