Simple Wellness Routines That Actually Help Mental Health With Cameron Rogers

Mental health routines don’t have to be complicated to make a real difference. In this episode, Sonia and Kathleen sit down with Cameron Rogers to talk about the small, realistic practices that help regulate anxiety, quiet racing thoughts, and support emotional wellbeing. Cameron Rogers is the founder and host of the Conversations with Cam podcast and uses her unfiltered voice and humor to create a safe space online for honest conversations about motherhood, mental health, and personal growth. As a mental health advocate, community curator, and mom, Cameron’s audience connects with her authentic approach to navigating life’s challenges. She is also the creator of Quiet Your Mind and Busy Your Hands, a product that blends journaling prompts, coloring affirmations, and reflection to help people reconnect with creativity and calm—an idea inspired by her recovery from a concussion that forced her to step away from screens and rediscover the power of simple, analog practices.In this conversation, Sonia, Kathleen, and Cameron explore the realities of caring for mental health in a busy world. They discuss anxiety, ADHD, productivity culture, and how motherhood can reshape the way we think about self-care. The episode touches on questions many women are asking: how journaling can interrupt spiraling thoughts, why hydration and movement affect mood, and how creating small rituals—like journaling spaces or “calm corners”—can help regulate the nervous system during stressful moments.The discussion also highlights practical tools Cameron uses regularly. Journaling becomes a central theme as a way to release thoughts onto paper and reduce anxiety. Cameron shares how simple prompts, gratitude practices, and even word-dump journaling can make the habit approachable. They also explore how environment affects emotional regulation through lighting, texture, and calming spaces, and how modern wellness culture can sometimes create unrealistic pressure to maintain the “perfect” routine.Later in the episode, the conversation shifts to substance use and mindfulness. Cameron explains why she stepped away from alcohol after noticing it worsened her anxiety, and mindful cannabis use, dopamine-seeking behaviors linked to ADHD, and Cameron’s experience with microdosing and a guided psychedelic journey that helped her process lingering stress and identity shifts after leaving her corporate career.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.Episode Highlights00:00 Introduction to Cameron Rogers and her work01:40 The concussion that changed Cameron’s mental health practices03:00 Growing up in a high-performance environment05:00 When self-care becomes obsessive07:10 How journaling became Cameron’s core practice10:00 Using journaling to calm anxiety12:15 Gratitude practices for shifting mindset13:30 Creating “calm corners” for nervous system regulation15:00 Sensory elements that create calm spaces18:00 Hydration and mental clarity22:30 Mindful cannabis use and creativity24:00 Cameron’s decision to stop drinking alcohol26:30 Addiction, dopamine, and ADHD32:00 Cameron’s psychedelic therapy experience39:30 Using affirmations to shift inner dialogue43:00 Reframing exercise as mental health support47:00 Letting go of the “perfect” wellness routineCameron's LinksInstagram: @cameronoaksrogers Substack: Fill Your CupSIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.