A nervous system-safe, trauma-informed journey from survival to self-trust.
You’ve survived. Now it’s time to rebuild—gently, sustainably, and in your own rhythm.
Rooted & Rising is our signature course and workbook for individuals healing from emotional exhaustion, people-pleasing, burnout, or trauma. It’s built for the moment after survival—when you’re ready to reconnect with your body, your voice, your needs, and your self-worth, but don’t want to hustle for healing.
This isn’t mindset work. It’s somatic work. Nervous system work. Soul work.
This 6-week journey is broken into six themed chapters:
Ground. Root. Release. Reclaim. Rise. Return.
Each one guides you through reflection, ritual, and regulation—at a pace that honors where you are, not where you’re “supposed” to be.
What’s Included:
Weekly lessons rooted in nervous system education and emotional reflection
Somatic rituals and sensory-friendly grounding tools
Trauma-informed journaling prompts
Mirror work, visualization, and boundary practices
Audio affirmations, body check-ins, and closing ceremonies
A 30-day integration roadmap for life after the course
Available in Three Formats:
1. Workbook Only
A self-guided printable PDF for reflection and journaling. Ideal for those who want to move at their own pace.
2. Self-Paced Course
Includes video/audio guidance, weekly ritual packs, and downloadable tools. Learn on your own time, with gentle support along the way.
3. Premium Bundle
Everything in the course plus bonus ritual audios, a private community option, and access to live seasonal circles. Ideal for those craving both structure and softness.
Rooted & Rising is for you if:
You’re rebuilding after emotional abuse, burnout, or survival mode
You want tools that support the body, not just the mind
You’re learning to say no, set boundaries, and trust your inner rhythm
You’re a parent, partner, or cycle-breaker trying to show up differently
You’re not looking for a quick fix—you’re looking for something real
You don’t have to rise all at once. You just have to begin.
Let this course be your soft return to self.
Join Our
🌱 Roots Community (Free)
A gentle landing place for anyone beginning their healing journey.
Roots Community is our free online gathering space where you can receive support, connection, and nervous system-friendly tools without cost or pressure. You’ll get access to weekly reflection prompts, free downloadable resources, and a private space to connect with others walking their own path.
This space is open to all — no expectations, no prerequisites. Just healing, at your own pace, with others who truly get it.
👉 Join for free and start feeling more rooted today.
🕊️ Wings Community ($10/month or $98/year)
A deeper sanctuary for those ready to rise.
Wings Community is our paid membership space for those looking to go further in their healing, nervous system regulation, and generational growth. Each month includes a live community circle, exclusive workbook pages or rituals, Q&A threads, and seasonal workshops or guest sessions — all grounded in trauma-informed care and soulful support.
This space is lovingly curated for people who want more structure, more connection, and more soul-centered healing.
👉 Join Wings Community and give your nervous system the consistent care it deserves.
Prefer a more self guided route? Try our...
Self-guided tools for nervous system support, emotional reflection, and quiet growth—on your terms.
The Digital Healing Library is a curated collection of gentle, trauma-informed resources designed to help you reconnect with your body, regulate your emotions, and reflect on your own rhythm of becoming. No pressure. No perfection. Just tools that meet you where you are.
Whether you’re in the middle of a transition, working through one of our courses, or simply trying to build small rituals into your day, this library offers support you can access anytime.
Inside the Library, you’ll find:
Printable journal prompts and reflection worksheets
Audio-based rituals, affirmations, and body check-ins
Breathwork and grounding practices for stress, shutdown, or overwhelm
Seasonal healing bundles (grief, winter rest, spring visioning, etc.)
Coping tools for specific archetypes based on your quiz results
Family-friendly resources for calm connection and regulation at home
Everything is created with nervous system safety in mind: short, soothing, accessible, and easy to revisit.
The Library is for you if:
You prefer to explore healing at your own pace
You need something flexible, quiet, and non-clinical
You’re not ready for coaching or courses but want supportive tools
You want to integrate reflection and regulation into your day gently
No commitment. No urgency. Just a growing collection of rooted, reflective resources to return to as often as you need.
A Self-Paced Coping Skills Course for Overwhelmed Adults
Understand your nervous system. Build your personal toolkit. Reclaim your peace—on your own terms.
You weren’t taught how to cope. You survived. And now you’re tired.
If you’ve ever frozen in the middle of a conversation, overreacted and didn’t know why, or shut down just to keep the peace—you're not broken. You’re human. And your nervous system is doing exactly what it was trained to do.
Toolbox Talk is a self-paced, nervous system–informed course and workbook for adults who are ready to stop blaming themselves for the way they respond—and start building emotional tools that actually work.
Originally created for teens, this program has been reimagined for adults who never got the toolkit they needed growing up. Through creative practices, reflection, and real-world nervous system education, you’ll walk away with a custom-built coping toolbox you can use anytime life feels too loud.
What You’ll Learn
How your body responds to stress and why it’s not your fault
The four core coping styles: Fight, Flight, Freeze, and Fawn
How to identify your default patterns and meet them with compassion
A variety of regulation tools—movement, mindfulness, writing, music, and media—that support your nervous system without pressure
How to create a personalized, portable emotional regulation toolbox that’s there when you need it most
What’s Included
A self-paced digital course with 6 themed modules + 1 integration module
A 50+ page printable workbook with journaling prompts, creative activities, and coping reflections
Bonus: Coping Style Quiz + downloadable coping style profiles
Audio resources, sample playlists, meditation videos, and journaling guides
Printable “Toolbox” pages to keep or decorate, filled with your own reflections, rituals, and reminders
The Modules
Foundations & Self-Awareness – Understanding coping styles & nervous system patterns
Mindfulness & Breath – Using stillness as regulation (without shutting down)
Art & Visual Coping – Processing feelings through creativity when words don’t work
Writing & Journaling – Freewriting, letter-writing, and emotional clarity
Movement & Body-Based Tools – Moving stress through instead of holding it in
Music & Media – Building playlists and positive sensory experiences for overwhelm
Toolbox Creation – Your own personal ritual: Gather, decorate, and define your coping system
Who It’s For
Adults stuck in survival mode
People with big emotions and no tools
Women, caregivers, cycle-breakers, and helpers who feel burned out and reactive
Anyone who wants to feel more in control—without pretending everything’s fine
You don’t have to be “regulated.”
You don’t have to be “ready.”
You just have to be willing to try something different—with support.
This isn’t a course about being calm all the time.
It’s a course about learning how to come back to yourself—even when everything feels like too much.
Gentle, trauma-informed natural supplements to support emotional balance, nervous system healing, and whole-body regulation.
Created by Roots & Wings Integrative Wellness, Nervana Naturals is a soon-to-launch collection of carefully curated wellness blends designed to support those navigating burnout, anxiety, chronic dysregulation, and the long road of healing after survival.
These are not high-stimulation, one-size-fits-all formulas.
They’re crafted for real, sensitive, healing bodies—like yours.
Our First Collection Will Include:
Nervous System Support (grounding + stress relief)
Hormone & Mood Harmony (cycle-friendly, emotional balance)
Evening Reset (restorative sleep + relaxation)
Gentle Energy & Focus (no jitters, just clarity)
Immune Support (for depleted nervous systems)
All blends are ethically sourced, third-party tested, and manufactured through a white-label partnership committed to safety and integrity. Formulated with trauma-informed intent—free of filler ingredients, harsh stimulants, or unrealistic promises.
Want early access + exclusive launch discounts?
Join the waitlist and receive a free Nervous System Integration Ritual Guide when the line launches.
Healing work is never finished—and neither is our mission.
At Roots & Wings Integrative Wellness, we’re building more than a business. We’re building a trauma-informed ecosystem where people can land, reflect, regulate, and rise—at every stage of life, healing, and family transformation.
Here’s what we’re working toward over the next five years:
A space for truth-telling, nervous system wisdom, and community reflection. Featuring raw conversations, educational insights, and stories from the front lines of generational healing.
We envision a future where Roots & Wings integrates with trusted professionals in nutrition, bodywork, functional medicine, birthwork, and somatic care. Our goal is to offer a holistic, trauma-informed care network for emotional, physical, and generational healing—all under one umbrella.
Live and virtual workshops, keynotes, and community talks on trauma recovery, emotional regulation, parenting, healing justice, and more—for schools, organizations, and conferences..
A full suite of somatic, reflection-based programs on boundaries, grief, inner child repair, creative regulation, and family healing. Built with trauma-informed pacing and practical tools.
In-person and virtual retreats centered on nervous system restoration, creativity, ritual, and rest. Designed to support deep healing for real bodies and lived experiences.
A certification program for coaches, educators, and healing professionals who want to bring trauma-informed, nervous system-aligned practices into their own work—ethically, accessibly, and with depth.