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

    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

  2. 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
  3. 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

  4. 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

  5. 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

  6. JAN 28

    Coming Home to Yourself: Integration, Reflection + Sustainable Wellness

    Send a text In this season finale of The Rooted Wild Podcast, we slow down to reflect on what we’ve learned about nervous system care, nature-based regulation, pacing, play, creativity, rest, and sustainable wellness. Instead of adding more tools to your plate, this episode helps you integrate what already works — guiding you through reflection, gentle grounding, and practical ways to carry these practices into everyday life. You’ll explore how healing happens not through force or productivity, but through safety, self-trust, and compassionate listening to your body. Whether you’re navigating chronic pain, stress, burnout, neurodivergence, trauma recovery, or simply wanting a gentler way to live well, this episode offers reassurance, science-backed insights, and embodied practices you can return to again and again. ✨ Inside this episode: How nervous system safety supports long-term healingIntegrating nature, play, creativity, rest, and pacing into real lifeReflection prompts to deepen self-awareness and sustainabilityA grounding practice to close the season with regulation and careThis episode is an invitation to come home to yourself — just as you are. Season One Reflection Questions: What episode from this season stayed with you the most — and why?What nervous system tools felt most accessible for you?What does “sustainable wellness” mean in your life right now?What’s one boundary, habit, or shift you want to experiment with?What does gentleness look like for your body in this season?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

    19 min

  7. JAN 21

    Listening to Capacity & Pacing

    Send a text Building Sustainable Energy, Trust, and Nervous System Safety In this episode of The Rooted Wild Podcast, we explore what it truly means to listen to your body — especially when energy, pain, stress, or burnout make capacity unpredictable. Instead of pushing through or crashing afterward, pacing offers a different path: one rooted in nervous system safety, sustainability, and self-trust. You’ll learn how to recognize early signals of fatigue, plan days that support recovery, and engage in movement, creativity, and nature in ways that expand participation instead of limiting it. This episode is especially supportive for anyone navigating chronic pain, chronic illness, neurodivergence, trauma recovery, or burnout — but the principles apply to anyone wanting to build a more regulated, compassionate relationship with their body. ✨ Inside this episode: What pacing really is (and what it isn’t)How capacity fluctuates — and why that’s normalEarly signs of nervous system overloadPractical pacing strategies you can use immediatelyHow listening to your body builds long-term resilienceThis episode invites you to shift from endurance to attunement — and from survival to sustainability. 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

    13 min

  8. JAN 14

    Winter Recreation + Nervous System Care: Staying Connected When the Weather Isn’t Gentle

    Send a text Winter can be hard on the nervous system. Shorter days, colder temperatures, disrupted routines, and increased fatigue can all impact mood, stress levels, and physical comfort — especially for people living with chronic pain, sensory sensitivity, or burnout. In this episode, Katherine Winkles, Certified Therapeutic Recreation Specialist, explores how recreation therapy offers gentle, adaptive ways to stay connected and regulated during the winter season — without pressure to push through or perform. You’ll learn:  ❄️ Why winter affects the nervous system and stress response  ❄️ How to redefine recreation for colder, darker seasons  ❄️ Accessible ways to connect with nature when going outside is hard  ❄️ Indoor and outdoor winter recreation ideas that support regulation  ❄️ How to release guilt around rest, slower pacing, and changing capacity This episode includes a guided winter check-in and practical coping strategies designed to help you feel supported, not overwhelmed, as the seasons shift. Whether winter feels heavy, isolating, or simply different, this conversation offers permission to slow down and stay connected in ways that fit your body and life. 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

    13 min
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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
    16
  • Rating
    Clean
  • Copyright
    © 2026 The Rooted Wild Podcast
  • Show Website
    The Rooted Wild Podcast