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 Highlights 00:00 Introduction to Cameron Rogers and her work 01:40 The concussion that changed Cameron’s mental health practices 03:00 Growing up in a high-performance environment 05:00 When self-care becomes obsessive 07:10 How journaling became Cameron’s core practice 10:00 Using journaling to calm anxiety 12:15 Gratitude practices for shifting mindset 13:30 Creating “calm corners” for nervous system regulation 15:00 Sensory elements that create calm spaces 18:00 Hydration and mental clarity 22:30 Mindful cannabis use and creativity 24:00 Cameron’s decision to stop drinking alcohol 26:30 Addiction, dopamine, and ADHD 32:00 Cameron’s psychedelic therapy experience 39:30 Using affirmations to shift inner dialogue 43:00 Reframing exercise as mental health support 47:00 Letting go of the “perfect” wellness routine Cameron's Links Instagram: @cameronoaksrogers Substack: Fill Your Cup SIS 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.