Balanced & Rooted Newsletter
June, 2026
STAY UP TO DATE ON OUR PRACTICE AND OTHER HELPFUL INFORMATION
Support Doesn’t Have to Wait Until You’re Running on Empty
June is here, and with it comes summer schedules, disrupted routines, overstimulation, family vacations, and kids suddenly being home all day. At least one person will likely ask if you’ve planned your summer yet. No pressure.One thing we see all the time in the mental health and wellness space is people waiting until they completely crash out before they finally admit they need support. Exhaustion becomes the norm and somehow stress becomes a part of your identity. Somewhere along the way, “getting through it” replaces actually feeling okay. This month, we want to challenge that. You don’t have to earn rest by exhausting yourself first.Father’s Day is also this month, and like most family-related occasions, it can stir up many emotions. You might be celebrating a great dad, you might be grieving someone, things might be complicated, or you might just be the one taking on too much. Whatever this month looks like for you, you don’t need to force yourself into a greeting-card version of it to fit in here.
-Wellness This Month-
Mind
Try catching yourself the next time you say “I’m fine” and actually pausing to check if that’s true. Awareness is the first step out of autopilot, and it costs nothing.
Body
More daylight means more opportunity to get outside, but it also means more disruption to sleep. If you’ve been waking up earlier or struggling to wind down, try dimming your lights in the evening and treating the extra sun as a bonus, not a reason to stay on.
Spirit
Give yourself a moment this month with no agenda attached to it and just a pause. Sit outside, watch something, and do nothing. You don’t have to call it self-care for it to count.
PRACTITIONER SPOTLIGHT:
Dee Williams: Director of Operations
Deiandra “Dee” Williams is the Director of Operations at Balance & Birch. If you’ve ever interacted with her, you know she makes tough tasks seem manageable.
With over 20 years of experience in healthcare, ranging from trauma hospitals to community case management to and more, Dee has seen a lot and consistently leads with patience and compassion.
Dee holds a Master of Education in Counseling and is currently studying nursing. She cares deeply about mental health and women’s health.
Outside of work, she’s deeply devoted to her family, always finds a reason to plan a trip, and genuinely believes a beach day can fix most things. In many ways, Dee is the living embodiment of what Balance & Birch is all about: working hard, being present, and actually enjoying your life while you’re at it.
“Be yourself, everyone else is already taken.”
From Dr. Ann’s Kitchen
Dr. Ann Ijeh, our Naturopathic Doctor, is back with a recipe that feels like a treat and works like one too. Her Strawberry Shortcake Overnight Oats are exactly what summer mornings were made for. Make it the night before and thank yourself in the morning.
Ingredients:
• 1 T. Chia Seeds
• ½ c. old fashioned rolled oats
• ½ c. strawberries, chopped
• 1 t. honey (optional)
• ⅔ c. milk of choice
• 2 T. Plain Greek Yogurt
•1 scoop strawberry protein powder
Instructions:
Combine all ingredients in a jar or storage container with an airtight lid and mix well.
Refrigerate overnight or up to 4 hours before eating. Enjoy!
-Upcoming Events-
What Does It Mean To Be A Man? — Men’s Group
The Men’s Group is officially getting started! This first session is all about introductions and diving into the big questions: what manhood actually means, the men who shaped us, and why having mentors at every stage of life matters more than most of us were taught. Come ready to talk, listen, and maybe think about a few things differently. Meetings are biweekly; cost is $25.
Missed this one? You can still sign up for the next session.
Thursday, June 4 · 5:30 PM EST · Virtual
Balance & Bookmarks — Spiritual Book Club
This month, we’re reading The Untethered Soul by Michael A. Singer, which explores what it actually means to free yourself from the voice in your head that never quite shuts up. Relatable, readable, and worth every page. If you’re ready to explore your inner self, there’s still time to join us. Just for fun, never with any pressure.
Missed this one? You can still sign up for the next session.
Wednesday, June 10 · 8:00 PM EST · Virtual
-Balanced Living Unfiltered Podcast-
Bridging the Gap Between Trauma & Neurodivergence
This month, we’re exploring the overlap between neurodivergence and trauma and why understanding both matters for real healing.
When the world isn’t built for your brain, the toll that it takes is real. We’re talking about what it means to mask, to be misunderstood, and to finally be seen. Whether this is your story or someone you love, this one’s worth a listen.
Episode is live now. Find us on YouTube, Apple Podcasts, and Spotify.
