Gearing Up for Another School Year

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Written by Halsey Redman

We know… you don’t want to think about this yet. However, the back-to-school season is impending. In our opinion, it’s better to be prepared, than to avoid it entirely! So, here’s what you might want to think about. 

Switching your Sleep Schedule

Summer can send our routines out of wack. Late, fun-filled nights with friends and family members. Whether it’s you or your kiddo, get into the habit of going to bed a bit earlier before the first week of school. The best way to change your sleep schedule is slowly. Start by getting into bed just 30mins earlier than usual. Avoid eating too close to bedtime, try not to use screens an hour before bed, and keep the bedroom cool and dark. This should lead to a healthier sleep and a clearer mind the next morning! You can also take supplements like magnesium or melatonin to promote sleepiness. 

Make a Plan with your Therapist

If the thought of school is causing lots of stress or anxiety - bring it up with a therapist. Together you can make a game plan to tackle your fears before the first day hits. If your child is the one attending classes this fall, talk with them about how they’re feeling. Don’t dismiss their feelings by saying, “Don’t worry - it’ll be fine.” Validate their thoughts and help them to prepare for inevitable anxious situations. Having the “perfect” first day is pretty much impossible - teach them to roll with the punches and adjust to have the best day possible.

Do a Test Run

Prepare the best you can. Anxiety thrives in situations of uncertainty. You can do a test run for the first day of school. If there’s an open house or a community event offered before the start of school - make sure to attend. You might meet some teachers or other students ahead of time. 

If there aren’t any events you can go to, you can always prepare for the first day by getting up and ready early, having breakfast, and leaving the house at the appropriate time for classes to begin. Plan out your route, perfect your morning routine (as much as possible - remember perfection isn’t real), and feel confident that you’ll nail it when the real time comes. 

Remember to have Fun

Summer isn’t quite over yet! Make fun plans that you’re looking forward to - and give yourself or your child something to talk about with classmates. We wish you the best of luck with the upcoming school year. We have a feeling this will be one of the best yet. 

What Do We Have to Offer?

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Growing Roots Integrative Health and Wellness has been a constant in the Plymouth, NH community for years! Maybe you passed by our old office- on Main Street, right above Chase Street Market? We moved just a bit down the road to Warren Street a little over a year ago- into our own beautiful building! 

We have grown so much over the past decade. Now we have a dedication (and AMAZING) staff of 17 that can assist with a variety of mental and physical health concerns. We are here for YOU.

Mental health issues can affect anyone, at any age. We understand the importance of finding the right therapist to help navigate and manage your unique and individual needs. Together, we will build a strong foundation of healthy communication and coping methods, aimed to strengthen your ability to manage the difficult internal reactions related to your life experiences. We look at how these experiences have shaped your understanding of yourself and the world and how they may contribute to other problems you would like to address.

We offer: Individual Counseling, Couples Counseling, Psychological Assessment, Ketamine Assisted Psychotherapy, Medication Management Services, and we hope to bring back NAD+ and Vitamin IV Therapy soon! 

A number of our clinicians are accepting new clients. Think one of them might be a good fit for you?

Email us at office@growingrootsllc.com to book your first appointment!

Joe Acampora, MA, CMHC

Staff Therapist

Joe is a graduate of Adams State University, in Colorado, where he received a Master of Arts in Clinical Mental Health Counseling. He completed his graduate internships in non-profit roles focusing on grief and loss, youth and adolescent counseling, and addiction counseling. In the therapy room, Joe emphasizes building strong relationships with his clients and the importance of bringing his genuine self to the session, and values approaches built for the human sitting across from him. He typically employs an eclectic approach, drawing on techniques  from psychodynamic, CBT/DBT, solution-focused, and person-centered therapy. 

Joe completed his bachelor of science at the University of Vermont, and formerly worked in conservation biology, then working as a middle and high school science teacher before transitioning into clinical mental health counseling. When not in the therapy room, Joe enjoys hiking with his dog, auto racing, and planning for his next hunting season. 

Specializations

Grief and loss, depression and anxiety, navigating relationships, career counseling,  addiction/substance use, youth and adolescent counseling.

Deidre Rideout, MS, LCMHC, PMH-C

Staff Therapist | Licensed Clinical Mental Health Counselor | Certified Perinatal Mental Health Counselor

Deidre Rideout earned her Master of Science degree in Clinical Mental Health Counseling with her certificate in Addictions Treatment in 2021 from Plymouth State University. Prior to that, Deidre received a Bachelor of Science degree in Elementary Education with a K-8 teaching certification and a minor in Mental Health Studies from Plymouth State University. 

Before entering the therapy world, Deidre worked as a teacher for seven years and has experience providing individualized support to children. Due to her previous work in private practice and at a community mental health center, Deidre has experience working with all ages in all walks of life, including people in crisis. 

Deidre is perinatal mental health certified, as well as a trained ketamine assisted psychotherapy (KAP) provider. Deidre is passionate about working with adolescents and adults, including adults navigating motherhood and parenthood. Deidre provides person-centered care in an inclusive and supportive environment, and uses an eclectic clinical approach in therapy that utilizes skills from Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and Dialectical Behavioral Therapy.  Deidre believes in meeting clients where they are at to help them develop lifelong strategies they can use to promote change in their lives. Deidre believes in honesty and openness in therapy, and strives to create a space where people feel safe, accepted, comfortable to confront anything. 

Specializations

Perinatal mood and anxiety disorders, anxiety disorders, depression, PTSD, complex trauma, emotion regulation, self-esteem, & identity

Kirsten Nataren Crus, LCMHC

Staff Therapist | Licensed Clinical Mental Health Counselor

Kirsten earned a BA from Emory University in African Studies and Psychology and an MA in counseling from Dallas Theological Seminary. Prior to joining Growing Roots, Kirsten worked with adults and adolescents at an eating disorder treatment center. Due to her previous work in private practice, she has experience working with couples, Spanish speakers, and clients struggling with anxiety and depression.

As a therapist, Kirsten believes in creating a safe, accepting, and collaborative relationship to give people the foundation to grow and change. She believes in accepting people where they are, working with them to discover where they want to be, and encouraging them to make changes as they are ready. To her, it is important to talk openly and honestly about the client-therapist relationship and address any concerns the client may have. It takes a great deal of courage to be willing to reach out for help, and she is honored to be part of your journey.

Kirsten cree en la creación de una relación segura, de aceptación y de colaboración para dar a las personas la base para crecer y cambiar. Trabaja con clientes que experimentan ansiedad, depresión, trastornos de alimentación, y problemas con su pareja.

Specializations

Anxiety, Depression, Eating disorders, Relationship distress and couples counseling, Kirsten habla Español.

Bryan Randolph, LICSW

Director of Training and Development, Staff Therapist

As Licensed Independent Clinical Social Worker (LICSW), Bryan holds a Master of Social Work (MSW) and a Master of Science (MS) in Kinesiology, focusing on Adventure Therapy. With over 10 years of clinical experience, he has been involved in the behavioral health field since 2007.

He spent five years as a primary clinician at Mountain Valley Treatment Center, a leading residential facility specializing in Anxiety, Depression, PTSD, and Obsessive-Compulsive Disorder. His extensive training includes Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and Exposure and Response Prevention therapy. Specializing in Anxiety and OCD, he particularly addresses issues like academic perfectionism and social phobia.

Experienced in working with First Responders, including Fire Service, Law Enforcement Officers, and EMS personnel, he has completed training in Critical Incident Stress Management to meet the unique needs of these professionals.

In addition, he is trained in Accelerated Resolution Therapy (ART), which can address single incidents, complex traumatic events, and generalized conditions such as anxiety, depression, OCD, ADHD, and disordered eating. A distinctive feature of ART is that much of the processing is internal, allowing participants the option to discuss their issues.

Currently, he sees clients across the lifespan, including children ages 10 and up, teens, and adults. He collaborates with parents and school staff when appropriate, employing a systems approach to address issues holistically in both private and public school settings.

Passionate about working with a diverse range of clients, he feels particularly drawn to those who may be uncertain or resistant to therapy. Committed to providing individualized and collaborative treatment, he strongly believes in avoiding a "one size fits all" approach.

Specializations

Anxiety, Depression, OCD, PTSD, ADHD, Sex/Sexuality, LGBTQIA+, First Responders, Issues related to aging/ change in life status.

Maggie Barton, MSW

Staff Therapist | Pre-Licensed Social Worker

Maggie recently graduated from University of New Hampshire with a Master's in Social Work and received her undergraduate degree in Sociology from Bates College in 2020. Before joining the Growing Roots team, Maggie worked at The White Mountain School, a college preparatory school in Northern New Hampshire. There she held a variety of roles including: Wellness Coordinator, Counselor, Dorm Head, and Math Teacher.

Maggie enjoys working with children, adolescents, and young adults. She utilizes a client-lead, strength-based approach in working with clients to identify their goals and collaborate in building their toolkit to reach them. Her clinical approach incorporates several evidence-based approaches, including Cognitive Behavioral Therapy and Acceptance and Commitment Therapy. Maggie believes in the value of understanding yourself and what works for you as you endure life’s challenges and appreciate its joys.

Specializations

Children and adolescents, emotional regulation, anxiety, and ADHD.

We are so proud to be a part of the Plymouth community. Thank you so much for your years of dedication and support. We couldn’t be here without you. 

Self Care? Am I Doing it Right?

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Written by Halsey Redman

In the age of mental health awareness, “self-care” has become a popular buzzword. We're constantly reminded to rest, take bubble baths, set boundaries, and treat ourselves with compassion and that’s a good thing. But somewhere along the way, a subtle confusion has crept in. Sometimes what we call “self-care” is actually avoidance in disguise.

So how do we tell the difference?

What Is Self-Care?

True self-care isn’t always glamorous. Sure, it can look like candles and a Netflix night, but more often than not, it’s about making choices that serve your long-term well-being.

Real self-care might look like:

• Going to therapy even when you’d rather not talk about it.

• Saying no to that third drink because you know how it’ll make you feel tomorrow.

• Turning off your phone and going to bed early.

• Meal prepping for the week even though takeout would be easier.

• Facing uncomfortable conversations rather than letting resentment grow.

Self-care is about restoring yourself, not numbing yourself.

What Is Avoidance?

Avoidance is about escape. It’s doing what feels good in the moment to avoid what feels difficult. It often gives short-term relief but leads to long-term discomfort or stagnation.

Avoidance might look like:

• Scrolling for hours to ignore anxiety.

• Telling yourself you need a “mental health day” every time stress builds up, without ever addressing the cause.

• Binge-watching shows instead of studying or working through a problem.

• Ghosting people to avoid confrontation, then feeling isolated later.

• Labeling everything as “toxic” to avoid uncomfortable growth.

Avoidance whispers, “You don’t have to deal with this right now.” And sometimes, that's okay. But if it becomes a pattern, you may find yourself stuck.

Intent and Impact

One way to tell the difference is to ask yourself these two questions:

1. What is my intention?
   Am I doing this to take care of myself, or to avoid something hard?

2. What is the impact over time?
   Does this action help me feel more capable, rested, and grounded-or more disconnected, stressed, or stuck?

Self-care often requires effort, while avoidance often offers instant relief. But the long game is where the distinction becomes clear: self-care helps you grow; avoidance keeps you running.

You Don’t Have to Get It Perfect

Sometimes you need a night off. Sometimes avoiding something is a form of self-preservation. This isn’t about judgment- it’s about honesty. Self-compassion means acknowledging when you’re overwhelmed without pretending that escape is always healing.

You’re allowed to rest, but you’re also capable of rising.