The Bloomera Podcast | Personal Growth, Breaking Cycles, & Healing Trauma (your BLOOM ERA)

I’m here to give you my top tips for better sleep. Because we all deserve that! 

I’m going to tell you all about the perfect sleep atmosphere in your room, my nighttime routine, products that I use for better sleep, and the gratitude exercise I do to fall asleep each night. And stick around for the end, I’ll offer my quick fixes for better sleep on the nights that are especially challenging! 

We will discuss:

• Creating a good sleep atmosphere
• Lighting tricks for better sleep
• Limiting screen-time before bed
• Products for better sleep
• Blocking out light and sounds for better sleep
• The ideal sleep temperature
• Nighttime routine for better sleep
• Guided meditations for sleep
• Daily gratitude exercise
• Quick sleep tips
• Journaling before bed

Episodes and Articles Mentioned:

• Why You Need A Daily Gratitude Practice to Improve Your Mental Health
• 18 Journal Prompts for Reflecting on the End of Your Day
• Baby Sleep Routine

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!

Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.

You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

I'm giving you all of my top solo parenting tips. These have been hard-learned through many trials (and many, many errors), to help you survive this season of parenting. Whether your partner is away for business or you are a military family during deployment season, I have all of the resources and wisdom to share.

We will discuss:

• The difference between solo parents and single parents
• Resources for every military family during deployment
• Solo parenting as a military spouse
• Support for a military child (and military children) during deployment
• The challenges of motherhood and solo-parenting
• Having compassion for our children
• Managing depression and anxiety in motherhood
• Parenting with depression and grief
• Coping with depression and grief during pregnancy
• Lack of support in motherhood
• Feeling alone as a mother
• Asking for help in motherhood
• Feelings of failure in motherhood
• Resentment in motherhood
• Self-Care for mothers
• Self-Care for solo parents
• Support for mothers

Episodes and Articles Mentioned:

• Intergenerational Trauma
• The Challenges and Struggles of Motherhood
• Self-Care Ideas and Activities
• How to Deal with Triggers

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!

Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.

You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

I'm sharing my daily gratitude practice with you - the one that has helped me heal through heartaches and traumas. And the one that helps me sleep better each night. I'm also including my favorite daily journal prompts for free (links below!).

But, really quick, I want to give a trigger warning for some of the content in this article. My past abuse is mentioned. And so is the story of someone who had been disabled from a gunshot wound. There are no details given beyond mentioning just that. The focus is on the experience of healing after the fact. I try to be very transparent with others, knowing some people are not in the right place to hear about subjects like these.

If you do find yourself triggered by anything brought up in this article, you might find relief in either my Journal Prompts for Triggers or my detailed article on How to Deal with Triggers. As always, I’m here for you.

In this episode, we will discuss:

• The benefits of a daily gratitude practice
• Daily journal prompts for gratitude
• Using gratitude to improve mental health, relationships, and overall view of life
• Promoting self-love and body image through gratitude
• Finding the silver lining
• Healing after trauma
• Healing after heartbreak
• Finding gratitude after pain, suffering, trauma, or heartbreak
• True mental and emotional resiliency

Episodes and Articles Mentioned:

• Journal Prompts to Start Your Day
• Journal Prompts to Reflect at the End of Your Day
• The Beginning of Root and Rise
• Journal Prompts for Triggers
• How to Deal with Triggers
• Self-Care Ideas and Activities

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!

Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.

You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

Have you been personally victimized by mom-shamers? Let's talk about how to handle mom-shaming. So you can move forward without them impacting your day. In this episode, we will dive deep into mom-shaming... what it is, who does it, why people mom shame, and how to handle those mom shamers.  

We will discuss:

• What is mom shaming?
• How to tell if you've been mom shamed
• Who mom shames you?
• Why do people shame moms?
• Being shamed for:
  • breastfeeding
  • formula feeding
  • gentle sleep methods
  • sleep training
  • screen time
  • choosing to work vs staying at home with your kids
  • how you choose to give birth
  • EVERYTHING
• How to end mom-shaming
• Mom guilt is the real mean girl
• How to catch ourselves mom-shaming
• Reacting to mom shamers
• Responding to mom shame
• Rejecting mom shame
• How to deal with mom shame
• How to support other mothers

Episodes and Articles Mentioned:

• What No One Tells You About Pregnancy
• Mindfulness in Everyday Life
• The Challenges and Struggles of Motherhood

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!
Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.
You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

Today we are talking about what no one tells you about pregnancy. You always hear about the beautiful parts of pregnancy - the glow, the bump pictures, building your nursery. But we are going to talk about the not-so-beautiful parts.

We will discuss:

• When you don't love pregnancy
• Prenatal mental health
• Struggling with depression and Anxiety while pregnant
• When your support system isn't supportive of your pregnancy
• Losing friendships during pregnancy
• People that aren't happy about your pregnancy
• Mom shaming during pregnancy
• Competition in pregnancy
• Negativity during pregnancy
• Supportive moms in pregnancy
• Feeling emotional during pregnancy
• Vivid and crazy dreams during pregnancy
• Struggling to love your body during pregnancy
• Not loving your baby bump
• Body changes during pregnancy
• Struggling with pregnancy brain
• The mental load of pregnancy
• Wives' tales during pregnancy
• Preparing for birth
• Creating a birth plan
• Breastfeeding your newborn
• The power of self-care during pregnancy
• Preparing for your Postpartum Period

Episodes and Articles Mentioned:

• Intergenerational Trauma
• Body Acceptance During Pregnancy
• Becoming a Mother Series
• The Challenges and Struggles of Motherhood
• Baby Registry Must-Haves for Newborns
• What to Pack in Your Hospital Bag for Labor and Delivery
• Minimalist Hospital Bag List
• Everything You Should Know About Breastfeeding
• Self-Care Ideas and Activities
• The Postpartum Period
• Postpartum Care Must-Have Items
• Postpartum Self-Care

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!
Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.
You can find me (Breanne) on Instagram as well!

Special credit t

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Pea

Let's talk about how to deal with triggers.  I'm sure it's no surprise, but this episode comes with a trigger warning.

TW: domestic violence, intense reactions, discussion of triggers

But first, we need to understand:

• What is a trigger?
• What causes a trigger?
• How long do triggers last?
• How to overcome triggers
• How to deal with feeling triggered

We will discuss:

• Trauma and neural pathways
• Neuroplasticity
• Healing trauma
• Identifying your feelings and needs
• Finding gratitude for our trauma
• Being mindful of our reactions
• Vocalizing trauma
• Breathing techniques
• Teaching children how to deal with triggers
• Coping techniques for triggers
• Positive affirmations for when you are triggered
• Journal prompts for triggers

Episodes and Articles Mentioned:

• Journal Prompts for Triggers
• Sharing Your Story
• Journal Prompts for Sharing Your Story
• Mindfulness in Everyday Life
• How to Stop Playing Small and Start Living Authentically
• Intergenerational Trauma
• Self-Care Ideas and Activities

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!
Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.
You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

Playing small feels safe. It feels comfortable. But we deserve more than just safe and comfortable. We deserve to be seen, heard, appreciated, and celebrated.

Let's unpack all of the challenges that come along with playing small. Along with the fears, learned behaviors, and messages ingrained in us from society. And let's learn how to stop playing small - how to live authentically in our lives. Because you deserve it.


Topics Covered in this Episode:

• What does playing small mean?
• Are you playing small?
• How to stop playing small
• Why we play small
• Ways women are taught to be small, weak, and quiet
• Signs you are playing small
• What people-pleasing looks like
• How to stop people-pleasing
• Tallest Poppy Syndrome
• Childhood Traumas
• Finding more gratitude
• Building a support system
• Owning your life
• Teaching kids to live authentically
• Being who you want to be
• How to live the life you want to life
• Measuring our worth from social media
• Internal vs external validation
• Living wholeheartedly
• When others don't support you
• How to handle failure
• Feeling empowered
• Empowering yourself
• Finding your Purpose
• Knowing your value

Episodes and Articles Mentioned:

• Overcoming Imposter Syndrome
• Following Your Dreams
• Intergenerational Trauma
• How to Overcome Perfectionism | Being Good Enough
• Friendship Breakups | When Friendships End

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!
Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.
You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

TW: Discussion of domestic violence | Sharing Your Story is intimate. You are giving a piece of yourself to others. It's an incredibly vulnerable position to be in. But your story can change someone's life - regardless of the topic. You can inspire others, give them something to relate to, or be a source of comfort.

We might worry about what other people will think of us. How they might view or treat us differently afterward. Or maybe we are worried about a third party.

In today's episode, we will talk about why sharing our stories can be so challenging. The impact of abuse and domestic violence - and the challenges expressing ourselves after that trauma.

And we will also discuss the benefits of sharing your story with others. You will not only create a deeper connection between you and the other person, but you can both gain a new perspective.

On a more personal level, you can also find healing and strength in sharing your story.

Topics Covered in this Episode:

• The challenges of sharing your story
• The impacts of domestic violence
• Exercising your voice
• Sharing your truth
• Being intentional with your story
• How to protect yourself when speaking your truth
• Domestic violence survivor story
• Understanding your motivation
• Preparing your audience for your story
• The benefits of sharing your story
• Learning how to be vulnerable
• How to share your story safely (and legally)
• Who should you share your story with?
• How your story can inspire others
• How you can help others by speaking your truth
• How journaling can help improve your mental health
• Feeling empowered by your past
• Gaining confidence in your voice

Episodes and Articles Mentioned:

• The Beginning of Root and Rise
• 30+ Journal Prompts for Sharing Your Story

Whenever I talk about domestic violence, I like to include the hotline that you can call or text if you are in that situation. You can contact the National Domestic Violence Hotline by calling 1-800-799-SAFE or by texting "start" to 88788. You are not alone. And you do not have to go through this alone.

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!
Follow Root and Rise Podcast on Instagram, Facebook, and TikTok.
You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

You can't talk about how to overcome perfectionism without first discussing what perfectionism is, what it looks like, and why we suffer from it.

Don't let perfectionism hold you back or bring you down. You deserve to believe you are good enough. And to accept that good enough really IS good enough. To be human is to be flawed - we are all flawed! But that doesn't define who we are. And it doesn't hold as much weight as you might be allowing it to.

Topics covered in this episode:

• What is perfectionism?
• What does perfectionism look like?
• Why do I suffer from perfectionism?
• How to overcome perfectionism
• How perfectionism holds you back
• Progress over perfection
• Accepting good enough
• Being gentle with yourself
• How to handle failure
• Loving and accepting your flaws
• Stop being self-critical
• Unrealistic standards
• Overcoming burn out
• Emotional Masks
• Overcome people-pleasing
• How social media impacts your mental health
• Setting boundaries with others
• Setting boundaries with yourself

Episodes mentioned:

• How to Overcome Imposter Syndrome
• How Motherhood Empowers You
• Becoming a Mother | Tips, Tricks, and Wisdom
• Following Your Dreams
• Challenges and Struggles in Motherhood
• Personal Growth in New Years Resolutions
• How Motherhood Changes You

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!
Follow Root and Rise Podcast on Instagram and Facebook.
You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!

Your world has grown and so have you. And that doesn't have to be a bad thing! I know, motherhood is hard. In this episode, you will learn how motherhood empowers you, despite all of the challenges that it presents.

Because for all that you grieve and sacrifice in motherhood, you will gain so much more than you could ever lose. You may lose yourself in motherhood, but you also find yourself - a version of yourself that is strong, resilient and nurturing. It’s worth every missed happy hour, every stressful trip out of the house, and every hour of lost sleep.

And being your child’s world? That is a bond like no other. It’s the deepest love you could possibly feel. Sure, it may bring you to your knees some days but it will expand your capacity to love. You are someone’s comfort. Their survival. You are their home. And you’ll soon find they’ve made a home in your heart that can never be undone.

Topics covered in this episode:

• How motherhood changes you
• Meeting yourself in motherhood
• Relearning who you are in motherhood
• Ways to care for your mental health in motherhood
• What motherhood teaches you
• Why motherhood is important
• Having your own hobby as a mother 
• Overcoming mom guilt and how to take a break as a mother
• Being comfortable saying no and setting boundaries
• Why mom friends are so important
• Why you shouldn't compare yourself to other mothers
• The "perfect mom" doesn't exist
• Perfectionism in motherhood
• Being a good enough mother
• Embracing motherhood
• Ending generational trauma
• Generational healing
• Intentional parenting
• Enjoying motherhood
• Empowered motherhood

Episodes mentioned:

• How Motherhood Changes You
• Following Your Dreams
• The Postpartum Period
• Pregnancy, Labor, and Delivery
• Intergenerational Trauma
• Challenges and Struggles in Motherhood

You can find today's show notes on Root and Rise Blog or by clicking here.

Get Social!
Follow Root and Rise Podcast on Instagram and Facebook.
You can find me (Breanne) on Instagram as well!

Special credit to Purple Planet Music for the background track, https://www.purple-planet.com

I'd be so honored to have you join me each week in a live group call on the Peanut App. If the thought of having to talk to a group makes you want to bury your head in the dirt, don’t worry! Your participation is absolutely not required - you are more than welcome to just listen in on the live pod.

Click to join the Root and Rise Peanut Group!