<![CDATA[TAPROOT THERAPY NYC - Taproot Blog: Pscyhoeducation for Clients and Providers]]>Tue, 04 Aug 2026 17:14:50 -0400Weebly<![CDATA[Understanding the Cycle of Anxiety]]>Tue, 04 Aug 2026 13:16:52 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/understanding-the-cycle-of-anxietyBy Emma Dall, Taproot Therapy Clinical Trainee
​
Anxiety is something everyone experiences. It can show up before an important presentation, when we are faced with uncertainty, or when something feels outside of our control. In many situations, anxiety serves an important purpose: it warns us of potential threats and prepares our bodies to respond.

However, anxiety can sometimes become a cycle that feels difficult to break. We may begin avoiding situations, seeking reassurance, or trying to control our thoughts and feelings to try and feel better. While these strategies can provide temporary relief, they may unintentionally reinforce anxiety over time. Understanding how this cycle works can be an important first step toward changing it.

What Is the Anxiety Cycle?The anxiety cycle often follows a pattern:
Trigger → Anxious Thoughts → Physical Symptoms → Avoidance or Safety Behaviors → Short-Term Relief → Increased Anxiety
The cycle can look different for everyone, but this underlying sequence is often the same.

1. A TriggerThe cycle typically begins with a trigger. A trigger can be an external situation, such as an upcoming exam, social event, doctor's appointment, or difficult conversation. It can also be something internal, such as a physical sensation, memory, or thought. For example, imagine a student who has an upcoming exam. Simply thinking about the exam may be enough to trigger anxiety.

2. Anxious ThoughtsAfter a trigger, our brains may begin to interpret the situation as threatening. We might start imagining everything that could go wrong or underestimate our ability to cope. The student might think, “What if I fail?” “I'm going to forget everything,” or “If I don't do well, everyone will think I'm stupid.” These thoughts can feel very convincing in the moment. The more attention we give them, the more threatening the situation may begin to feel.

3. Physical and Emotional SymptomsAnxious thoughts can activate the body's stress response. This may lead to symptoms such as a racing heart, sweaty palms, muscle tension, stomachaches, dizziness, difficulty concentrating, or feeling restless or on edge. Sometimes these physical sensations become a source of anxiety themselves. Someone might notice their heart racing and think, “Something is wrong with me,” which creates even more fear and increases the physical symptoms.

4. Avoidance and Safety BehaviorsWhen anxiety feels uncomfortable, it is natural to want to make it stop. One of the most common ways we do this is through avoidance. Avoidance might mean skipping a social event, putting off an assignment, not making a phone call, or avoiding situations that feel uncomfortable. Other times, we use what are called safety behaviors. These might include repeatedly checking, asking others for reassurance, over-preparing, or constantly looking for signs that everything will be okay. These behaviors can feel helpful because they reduce anxiety in the moment.

5. Short-Term ReliefWhen we avoid something or find a way to reduce uncertainty, our anxiety often decreases temporarily. That relief can feel like confirmation that we made the right choice. For example, if a student avoids studying because thinking about the exam feels overwhelming, they may initially feel much calmer. The brain can learn from this experience: “I felt anxious about the exam, I avoided thinking about it, and then I felt better.”

6. The Cycle ContinuesThe problem is that this short-term relief can reinforce the behavior. The next time a similar situation occurs, the brain may respond with even more anxiety because it has not had the opportunity to learn that the situation is manageable.
Over time, the avoidance cycle can become:
Anxiety → Avoidance → Relief → More Anxiety → More Avoidance
This is one reason anxiety can sometimes grow even when we are doing everything we can to avoid feeling anxious.

Breaking the CycleBreaking the anxiety cycle does not mean getting rid of anxiety altogether. Anxiety is a natural human emotion, and trying to eliminate every uncomfortable feeling can actually make anxiety more powerful. Instead, breaking the cycle often involves learning that we can experience anxiety without allowing it to determine what we do.
This might involve noticing anxious thoughts without automatically believing them, practicing coping skills when uncomfortable sensations arise, and gradually approaching situations that have been avoided. Over time, these experiences can help the brain learn that discomfort does not necessarily mean danger, and that we are often more capable of handling difficult situations than anxiety tells us.

]]><![CDATA[How the Way You Were Parented Still Shapes Your Mental Health as an Adult]]>Tue, 28 Jul 2026 15:09:02 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/how-the-way-you-were-parented-still-shapes-your-mental-health-as-an-adultBy Kate (Katie) Pargament, Taproot Therapy Clinical Trainee

You moved out. You pay your own rent (mostly). You make your own decisions. So why does your childhood still seem to show up in your anxiety, your relationships, and the voice in your head?
It turns out there's a good reason. A growing body of research suggests that the emotional environment our parents created — how they expressed warmth, set boundaries, and responded to our growing independence — continues to influence our mental health well into adulthood. You may have left home, but home hasn't entirely left you.


The Four Parenting Styles, in Plain Language
Psychologists generally describe four classic parenting styles, based on two ingredients: warmth and structure.

Authoritative parenting combines high warmth with healthy structure. These parents set expectations, but they also listen, explain, and support their child's growing autonomy. Think: firm but loving.

Authoritarian parenting is high on control but low on warmth. Rules are strict, obedience is expected, and emotional needs often take a back seat. "Because I said so" is the house motto.

Permissive parenting is the reverse — plenty of warmth, but few boundaries. These parents are loving but hands-off when it comes to structure, limits, and follow-through.

Neglectful (or uninvolved) parenting is low on both. Whether due to their own struggles, absence, or overwhelm, these parents provide little warmth and little guidance.


Most families don't fit perfectly into one box. Many of us experienced different styles from different caregivers,  or watched a parent's style shift over the years. But the overall emotional climate matters, and its effects are measurable.


What the Research Shows
Studies of young adults consistently find that those who grew up with warm, supportive, structured parenting tend to report better psychological well-being — lower anxiety, fewer depressive symptoms, and stronger coping skills — compared to peers who experienced harsh, controlling, inconsistent, or disengaged parenting.


A few patterns stand out across the research:

Warmth builds resilience: Young adults who experienced parental warmth and responsiveness in adolescence tend to handle stress more effectively in adulthood. The felt sense of being supported seems to become an internal resource we carry with us.

Control comes at a cost: Even well-intentioned over-involvement — parents making decisions for their young adult children, applying intense pressure, or using guilt as a steering wheel — is linked with higher rates of anxiety and depression. Psychological control can interfere with the confidence and independence that early adulthood is supposed to build.

Inconsistency creates risk: Harsh or unpredictable parenting is associated with greater vulnerability to depression, particularly in families where parents were also struggling with their own mental health. Family dynamics can function as either a risk factor or a protective one.

The effects don't expire at 18 (perhaps the most striking): these patterns show up in college students and young adults living away from home. The parenting we received isn't just a childhood memory — it's woven into how we cope, connect, and talk to ourselves today.


Why This Matters So Much Right Now

Young adulthood has always been a period of transition, but today's emerging adults are navigating a particularly intense version of it: academic pressure, financial stress, career uncertainty, and the constant social comparison that comes with living online. Anxiety and depression among college-aged individuals have been steadily rising.

In that context, the coping skills formed in our earliest relationships matter more than ever. When those foundations were shaky — when love felt conditional, rules felt suffocating, or support simply wasn't there — the stressors of adult life can feel disproportionately overwhelming.


The Good News: Insight Is a Starting Point, Not a Life Sentence

Here's what we want you to take from this research, and it's not "blame your parents."

Understanding your family's emotional patterns isn't about assigning fault. Most parents did the best they could with the tools they had, and many were repeating patterns from their own upbringing. Instead, this research offers something more useful: an explanation. If you struggle with harsh self-talk, chronic anxiety, difficulty trusting your own decisions, or a nagging sense that you're never doing enough, those patterns may have roots that predate you — and roots can be examined, understood, and regrown.

That's actually where our name comes from. A taproot is the deep, central root that anchors a plant and feeds everything above the surface. Therapy works the same way: we go beneath the visible symptoms to understand what's feeding them.


In therapy, that can look like:

- Recognizing how your family's dynamics shaped your inner voice, and learning to speak to yourself differently
- Grieving the support you needed but didn't receive
- Building the internal structure or self-trust that wasn't modeled for you
- Setting boundaries with family in the present, without guilt swallowing you whole
- Developing the secure, steady relationship with yourself that becomes the foundation for every other relationship in your life

The research is clear that early family environments shape us. But it's equally clear that humans remain capable of growth, healing, and change throughout life. The patterns you inherited are not the patterns you have to keep.



Sources:
Jensen, T. M., Haase, C. M., & Doss, B. D. (2024). Parenting behaviors and emotional well-being in U.S. college students: A person-centered analysis. Journal of Family Psychology, 38(2), 145–158. https://doi.org/10.1037/fam0001234
Keijser, J., van der Voort, A., & Albers, C. (2020). Parenting, parental mental health, and depressive symptoms from adolescence to young adulthood: A longitudinal study. Journal of Youth and Adolescence, 49(4), 785–799. https://doi.org/10.1007/s10964-020-01222-5
Parra, A., Oliva, A., & Sánchez-Queija, I. (2019). Parenting styles and psychological adjustment in young adulthood. Journal of Child and Family Studies, 28(2), 354–367. https://doi.org/10.1007/s10826-018-1260-4
Spitzer, R. L., Kroenke, K., Williams, J. B. W., & Löwe, B. (2006). A brief measure for assessing generalized anxiety disorder: The GAD-7. Archives of Internal Medicine, 166(10), 1092–1097. https://doi.org/10.1001/archinte.166.10.1092
Steele, R. G., & Doane, L. D. (2019). Parental psychological control and mental health in emerging adults. Journal of Adolescence, 72, 1–10. https://doi.org/10.1016/j.adolescence.2019.01.005
Steinberg, L., Elmen, J., & Mounts, N. (2019). Authoritative parenting and adolescent adjustment revisited: Long-term effects on young adult coping. Developmental Psychology, 55(8), 1670–1682. https://doi.org/10.1037/dev0000765






]]><![CDATA[Understanding Your Nervous System: Fight, Flight, Freeze, and Fawn]]>Mon, 20 Jul 2026 16:44:21 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/understanding-your-nervous-system-fight-flight-freeze-and-fawnBy Natasha Stein, Taproot Therapy Clinical Trainee

Have you ever wondered why your heart races before sending an email, why you suddenly go blank during conflict, or why you apologize even when you haven't done anything wrong? These reactions aren't signs that something is wrong with you, they're signs that your nervous system is trying to keep you safe.

Our autonomic nervous system talks to us more than we may think, and here's how: 
Fight, flight, freeze, and fawn are automatic, involuntary responses our nervous systems have to danger, stress, or trauma. 

Fight:
    -The reaction your body has when it senses that it is in danger, and believes that you can overpower the threat. Your brain releases signals that can then prepare your body for action. 
    -Can often manifest as: clenched jaw, increased heart rate, intense anger, frustration, knot in your stomach, becoming defensive, or irritability.

Flight:
    -Your body may resort to fleeing the threat when it feels it cannot overcome the threat. It can be both physical and mental. 
    -Can often manifest as: overthinking, avoidance, difficulty relaxing, Feeling fidgety, tense, or trapped.

Freeze:
    -Freeze is a response that leaves the individual feeling frozen, paralyzed or “stuck” in place. It’s known as a defense mechanism that kicks in when fighting or fleeing seem impossible or unsafe.
    -Can manifest as: shutting down, procrastinating, feeling emotionally numb, going still, dissociating, or experiencing a mental fog.

Fawn: 
    -This is a lesser known response, but equally as important. Fawning occurs as a response to appease or placate the threat to reduce harm. It is a trauma response to try to “keep the peace.” 
   -Can manifest as: saying yes when you mean no, avoiding conflict, apologizing excessively, prioritizing everyone else's needs, feeling responsible for others' emotions, or people pleasing.

Each of these responses are important and occur without choice. These responses are automatic survival reactions, not choices. They’re deeply rooted in our nervous systems and shaped by biology, past experiences, and trauma.
​

References: 
Algarin, A. B., Lee, J. Y., & Zhan, X. (2026). Fight, Flight, Fawn, Freeze: Rethinking Substance Use Through a Stress Response Lens. Current addiction reports, 13(1), 21. https://doi.org/10.1007/s40429-026-00723-5
Taylor, M. (2026, May). What does fight, flight, freeze, Fawn Mean?. What Does Fight, Flight, Freeze, Fawn Mean? https://www.webmd.com/mental-health/what-does-fight-flight-freeze-fawn-mean

]]><![CDATA[Seeing the Whole Picture: Understanding ADHD]]>Wed, 15 Jul 2026 20:12:23 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/seeing-the-whole-picture-understanding-adhdBy Emma Dall, Taproot Therapy Clinical Trainee

When many people think of ADHD, they picture someone who is easily distracted, constantly fidgeting, or unable to sit still. Yet these characteristics only tell part of the story.

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects much more than attention. It can influence how a person organizes tasks, manages emotions, controls impulses, and navigates everyday responsibilities. ADHD looks different from person to person, and understanding it beyond common stereotypes can lead to greater awareness and compassion.

Attention Regulation
One of the biggest misconceptions about ADHD is that people with the condition simply "can't pay attention." In reality, ADHD is often better understood as a difference in attention regulation. Many people with ADHD can focus deeply on activities they find interesting or rewarding, while finding it much harder to shift their attention to less engaging tasks. This may look like:
  • Losing track of conversations or instructions
  • Starting tasks but struggling to finish them
  • Forgetting appointments or deadlines
  • Misplacing everyday items
  • Becoming so absorbed in one activity that they lose track of time

​These experiences are not a reflection of intelligence, motivation, or effort. They are related to differences in how the brain regulates attention.


Executive Functioning Plays a Major Role
Many of the challenges associated with ADHD are connected to executive functioning, which are the mental skills that help us plan, organize, manage time, remember information, and complete tasks. Someone with ADHD may know exactly what they need to do, but have difficulty getting started, staying organized, or following through. This disconnect can be frustrating and is often misunderstood by others.

Emotional Regulation
ADHD also affects emotional regulation, though this is often overlooked. Many people with ADHD experience emotions more intensely and may have a harder time managing frustration, disappointment, or overwhelm. Learning strategies to recognize and regulate these emotions can be just as important as improving organization or attention regulation.

ADHD Looks Different for Everyone
No two people experience ADHD in the same way. Some individuals are highly active and impulsive, while others may appear quiet, forgetful, or easily overwhelmed. Symptoms can also change over time, meaning ADHD may look different in childhood than it does in adolescence or adulthood. Because ADHD affects each person differently, support should always be individualized rather than based on generalizations.

ADHD Comes With Strengths
While ADHD can create challenges, it is also associated with many strengths. Many individuals with ADHD are creative, curious, adaptable, energetic, and innovative thinkers. Recognizing these strengths alongside the challenges provides a more balanced and affirming understanding of ADHD.
​
Finding the Right Support
Support can make a meaningful difference. Therapy, medication, accommodations, coaching, and practical strategies can all help individuals better understand how their brains work and develop tools that fit their unique needs. There is no one-size-fits-all approach. The goal is not to change who someone is, but to help them build on their strengths while developing skills to navigate daily life more effectively.



References:
  • American Psychiatric Association. (2022). Diagnostic and Statistical Manual of Mental Disorders (5th ed., text rev.; DSM-5-TR). American Psychiatric Publishing.
  • Centers for Disease Control and Prevention. (2025). Attention-Deficit/Hyperactivity Disorder (ADHD).
  • Russell A. Barkley. (2021). Taking Charge of ADHD: The Complete, Authoritative Guide for Parents (4th ed.). Guilford Press.
]]><![CDATA[DBT Skills Everyone Can Use]]>Tue, 07 Jul 2026 17:32:59 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/dbt-skills-everyone-can-useBy Emma Shelton, Taproot Therapy Clinical Trainee

Have you ever felt overwhelmed by daily stressors, had trouble managing interpersonal relationships, or struggled to regulate your emotions? If so, DBT (Dialectical Behavior Therapy) might offer some helpful skills for you. 

While DBT was originally developed for specific mental health diagnoses, its emphasis on building practical coping skills means it can be helpful in a myriad of situations. And, you don't have to be in DBT therapy to benefit from these skills, as they're designed to help anyone respond to life's challenges more effectively.

DBT is a type of cognitive behavioral therapy that combines acceptance and change, two seemingly conflicting ideas. Instead of trying to eliminate difficult emotions and behaviors, DBT teaches us to acknowledge them and validate that these are reasonable responses to the stress we are going through. At the same time, DBT encourages us to recognize that these feelings and behaviors do not define us or have to last forever. We can acknowledge them while choosing behaviors that align with our values and long-term goals.

DBT is built around four main skill areas that help people better manage emotions, cope with stress, and improve relationships. These are:
  1. Mindfulness
  2. Distress tolerance
  3. Emotional regulation 
  4. Interpersonal effectiveness
​​​
1. Mindfulness

Mindfulness has become pretty popular over the years, but at its core, it means being fully present in the moment without judgment. This is important not only because it is the foundation for the other DBT skills, but also because it increases your awareness of your thoughts, emotions, and behaviors in the moment. 

There are a few ways we can practice this. 

One way might be simply doing one thing at a time. When you’re eating dinner, instead of watching TV, planning out the rest of your night, and scrolling on your phone, put the distractions away and focus solely on your meal. 

Another way could be a five-senses grounding exercise. When your anxiety is activated, you may be thinking about the past (I shouldn't have done that) or the future (this is going to ruin everything). Take a moment and: 
  • Pause.
  • Notice five things you can see.
  • Notice four things you can feel.
  • Notice three things you can hear.
  • Take one slow breath.

This simple exercise can help interrupt anxious or racing thoughts and reconnect you with the present moment.
2. Distress Tolerance 

Distress tolerance, at its core, is about skills for getting through difficult moments without making them worse. This helps us reduce impulsive reactions during emotional crises and become more comfortable sitting in distress. It also builds resilience by allowing us to tolerate situations that cannot be changed immediately. 

One way to practice this is the TIPP method, which is a set of techniques that can help shift your physical body out of fight-or-flight mode. It stands for Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation

  • Temperature: Changing your body temperature can reset your system and slow your heart rate. Try dunking your head in a bowl of cold water or placing a cool washcloth over your eyes. 
 
  • Intense exercise: Letting out some energy helps lower stress hormones and increase endorphins. Try doing jumping jacks or dancing to your favorite song for 10 minutes. 
 
  • Paced breathing: Regulating your breathing tells the body that you’re safe, and moves you out of the fight-or-flight stress response. Try to breathe in through your nose for 4 seconds and out through your mouth for 6 seconds. Do this for a few minutes. 
 
  • Progressive muscle relaxation: Releasing physical tension from your body helps alleviate your stress response. Try focusing on one part of your body (say, your shoulders). Tense the muscles as hard as you can for 5-10 seconds, and then let all of the tension out. You can do this with every part of your body. 
3. Emotional Regulation

Emotional regulation is about learning to understand, manage, and respond to your emotions. While we can learn a lot from the emotions we feel in situations, we don’t have to let them dictate our behavior. 

One way we help decrease our emotional vulnerability is by taking care of ourselves. The PLEASE acronym details how we do this: 

  • PL- treat Physical iLLness
  • E- Eat balanced meals
  • A- Avoid mood-altering substances
  • S- Sleep
  • E- Exercise, or just move your body 

When our physical health is struggling, we're more likely to experience intense emotions or have difficulty coping with stress. By taking care of these basic needs, we create a stronger foundation for managing emotions.
4. Interpersonal Effectiveness

Interpersonal effectiveness is about communicating clearly, navigating interpersonal relationships, and maintaining your boundaries and self-respect. This can help improve your communication in relationships and increase confidence in expressing your own needs. 

One way to practice this is the FAST method for maintaining self-respect in relationships. 

  • F- be Fair to yourself and stick to your boundaries
  • A- Apologize when necessary, but not overly so! You don’t need to apologize for existing or having opinions. 
  • S- Stick to your values
  • T- be Truthful

This frame for interpersonal interaction can help you to engage in communication without sacrificing yourself. 

​

The good news is you don't need to be an expert to engage in DBT skills. You can practice these skills whenever you want, in response to whatever stressors come up. However, if you are interested in learning more or engaging in more structured DBT sessions, we are hosting a virtual DBT skills group starting July 15, 2026. 


References 
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press. 
Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press. American Psychological Association.
​
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]]><![CDATA[Simple Self-Soothing–What is Butterfly Tapping?]]>Thu, 02 Jul 2026 16:48:06 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/simple-self-soothing-what-is-butterfly-tappingBy Natasha Stein, Taproot Therapy Clinical Trainee
​
Butterfly tapping, also commonly known as the butterfly hug, is a self-soothing technique that is simple, but evidence based! In 1998, Lucina Artigas developed this technique to help trauma survivors calm their nervous systems. Artigas intended for the technique to work alongside EMDR (Eye Movement Desensitization and Reprocessing) therapy, but it can also be an effective “on-the-go” form of emotional regulation!

The technique consists of wrapping your arms around your chest, as if to hug yourself, and using rhythmic, alternating tapping on your chest to soothe the nervous system. The theory behind the tapping is that by using bi-lateral stimulation (BLS), you are activating the entire brain. The activation helps process and sort thoughts, while regulating emotions. 

​
How it works:
  1. Find a comfortable and safe place to begin this experience. 
  2. Position your arms crossed over your chest, similar to how you would hug yourself. Your hands should rest on your shoulders or upper arms and your palms facing the chest. 
  3. Begin to tap or pat gently and alternatively on your upper arms, chest or shoulder. 
  4. Breathe in through your nose, and out through your mouth. Breathe mindfully. As you are tapping, take slow deep breaths. 
  5. Focus on a positive feeling or memory. Focus your attention on comforting and easing your mind. 
  6. Be in the moment. If your mind wanders, gently bring it back to the present moment. Try to guide your focus back to the tapping, the touch of your hands, and the rhythm of your breath.


What this does: 

The technique is meant to combine the soothe of self touch, mindfulness, and intentional breathing to ease anxiety. The rhythmic tapping or patting mimics a steady heartbeat and a comforting hug, which can lead to the release of calming neurochemicals in your brain. 

The butterfly tapping method can be used to manage negative emotions at any time, and in any situation. It can be subtle, or be turned into a mindfulness mediation! 
​

References: 
The butterfly hug technique | trauma research UK. Trauma Research UK. (n.d.). https://traumaresearchuk.org/the-butterfly-hug-technique/
Tappana, J. (n.d.). The butterfly hug & EMDR — aspire counseling. Aspire Counseling. https://aspirecounselingmo.com/blog/the-butterfly-hug-resourcing-amp-bilateral-stimulation-in-emdr

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]]><![CDATA[What Anxiety Really Looks Like in Children: Signs Parents Often Miss]]>Mon, 29 Jun 2026 14:58:29 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/what-anxiety-really-looks-like-in-children-signs-parents-often-missBy Emma Dall, Taproot Therapy Clinical Trainee

When many people think of anxiety, they picture someone who is constantly worrying or talking about their fears. While this can be true, anxiety in children often looks very different. Many children don't have the words to explain what they're feeling, so their anxiety shows up through their behaviors, emotions, or even physical symptoms.

Because of this, anxiety can easily be mistaken for shyness, defiance, perfectionism, or simply "acting out." Understanding how anxiety presents in children can help parents recognize when their child may need additional support.


1. Irritability and Emotional Outbursts
Children experiencing anxiety may become more irritable than usual. They might have frequent meltdowns, cry over small problems, or become easily frustrated when things don't go as planned.

This isn't because they're trying to be difficult. Anxiety keeps a child's nervous system on high alert, making it harder to manage everyday stressors. What may seem like an overreaction is often a sign that they're feeling overwhelmed.


2. Physical Complaints
Children often experience anxiety physically before they can recognize it emotionally. Common symptoms include:

  • Stomach aches
  • Headaches
  • Nausea
  • Difficulty sleeping
  • Fatigue

You may notice these complaints before school, sports practices, birthday parties, or other situations that feel stressful. While it's always important to rule out medical concerns, recurring physical symptoms without a clear cause can sometimes be linked to anxiety.


3. Avoidance
Avoidance is one of the most common signs of anxiety. A child may refuse to attend school, avoid social events, hesitate to try new activities, or cling to a caregiver during transitions.
Although allowing children to avoid situations may bring temporary relief, it can unintentionally reinforce anxiety over time. Gradually building confidence through support and practice is often more helpful than avoiding the situation altogether.


4. Perfectionism
Not all anxious children appear nervous. Some become perfectionists, placing a great deal of pressure on themselves to get everything "just right."
They may become upset over small mistakes, spend excessive time completing assignments, or avoid trying something new unless they're certain they'll succeed. Beneath this perfectionism is often a fear of making mistakes, disappointing others, or not being "good enough."


5. Constant Reassurance Seeking
Does your child frequently ask questions like:
  • "Are you sure everything will be okay?"
  • "Did I do this right?"
  • "What if something bad happens?"
  • "Will you stay with me?"

While occasional reassurance is normal, repeated reassurance seeking can be a sign that your child is struggling to tolerate uncertainty. Although answering these questions may help in the moment, the relief is often temporary, leading them to seek reassurance again and again.


6. Difficulty Concentrating
An anxious mind is often busy thinking about "what if" scenarios, making it difficult for children to stay focused. This can sometimes be mistaken for inattention or lack of motivation.
Children with anxiety may appear distracted in class, struggle to complete assignments, or have trouble following directions. This is not because they aren't trying, but because their minds are occupied by worries.


When Should Parents Seek Additional Support?
It's important to remember that every child experiences worry from time to time. Feeling nervous before a big test, trying something new, or meeting new people is a normal part of growing up. However, if anxiety begins interfering with your child's daily life, such as their ability to attend school, make friends, participate in activities, sleep well, or enjoy things they once loved, it may be time to seek additional support.

Anxiety doesn't always look the way we expect it to. Sometimes it appears as tears instead of fear, anger instead of worry, or stomachaches instead of anxious thoughts. The behaviors that seem confusing on the surface may actually be your child's way of communicating that they're struggling.

The good news is that anxiety is highly treatable. With early support, children can learn to understand their emotions, develop healthy coping skills, and build confidence in navigating challenges. Recognizing the signs is the first step toward helping your child feel understood, supported, and empowered to thrive.


References
]]><![CDATA[Why Pride Can Bring Up Complicated Emotions]]>Wed, 24 Jun 2026 14:46:47 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/why-pride-can-bring-up-complicated-emotionsBy Emma Shelton, Taproot Therapy Clinical Trainee

While Pride Month is famously a celebration of queer joy and community, it can also bring up complex emotions. Throughout the month of June, we as queer people may feel the constant urge to express our pride, joy, and general merriment for the identities and lives that we have built for ourselves. However, it can also be a reminder of past rejection, family or relational loss, and internalized fear and shame. Our emotional responses are shaped by our lived experiences, and while we may have plenty of moments of pride and joy, it's completely valid to remember the more complex aspects of our queer identity. 

The minority stress framework is the idea that marginalized populations (like LGBTQ+ individuals) can experience chronic stressors that impact their current emotional experiences. Chronic stressors can be: 
​
  • Expectations of rejection (based on past experiences or general concern)
  • A history of concealing your identity for safety or self-protection
  • Internalized heteronormative and cisnormative expectations
  • Stress about gender presentation and being “visibly queer” in public spaces
  • Fear of discrimination in medical, occupational, and other institutional settings
  • Concern about personal safety in the current sociopolitical climate
  • Any experience you have had as a queer person that causes identity, attachment, or relational stress

Over time, these stressors can add up to chronic anxiety, hypervigilance, emotional exhaustion, burnout, depressive symptoms, difficulty relaxing in safe moments, and grief. Even in affirming and allied spaces, these feelings can arise as grief, discomfort, comparison, and feeling “not queer enough”. While pride can be a space for connection and queer family, it's important to recognize that not everyone has access to a safe community, and not everyone may feel safe at a big pride event. People of color, transgender, gender nonconforming folks, and people with intersecting identities have historically been marginalized even within the LGBTQ+ community, and may not feel safe at predominantly cisgender and white events. 

Having mixed emotions about this time of year is completely normal. Whether you're experiencing grief over lost time or family distance, loneliness over lack of a community, or joy at being affirmed and celebrated, how you feel does not invalidate your identity or participation in pride. If you are feeling overwhelmed this month, try some of these exercises to ground yourself and celebrate pride in your own way. 

  • Mindfulness! It doesn't need to be a whole meditation; try closing your eyes, grounding yourself, and feeling your emotions as they arise. Notice them without judgment and accept that this is what is happening in your body right now. If you need to step away, feel free to do so as long as you are remaining safe. 
  • Setting boundaries! You don't have to go to every event, or any event at all. And if you do, you can always leave any time. 
  • Create your own pride traditions! Start something new to connect with your community (or to build a new one). It can be something small and tailored to you– potlucks, park hangs, book clubs, etc.
  • Engage in queer media! There is so much LGBTQ+ literature, podcasts, movies, TV, and more. Celebrate by supporting LGBTQ+ artists. 
  • Most importantly, treat yourself with self-compassion, not judgment. Your feelings (however ambivalent) and your identity are valid and should be celebrated. 

Taproot Therapy is here for you this June, however you may be feeling. Happy Pride!




References:
The Trevor Project. (2021). Ways young folks can celebrate Pride Month. https://www.thetrevorproject.org/blog/ways-young-folks-can-celebrate-pride/
Hatzenbuehler, M. L. (2009). How does sexual minority stigma “get under the skin”? A psychological mediation framework. Psychological Bulletin, 135(5), 707–730. https://doi.org/10.1037/a0016441
Sanscartier, S., & MacDonald, G. (2019). Connectedness to the LGBTQ community and well-being among sexual minority individuals. Journal of Homosexuality, 66(14), 1983–2005. https://pubmed.ncbi.nlm.nih.gov/31580125/

]]><![CDATA[Navigating Travel Anxiety: Tools for Staying Grounded Away From Home]]>Wed, 10 Jun 2026 16:30:04 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/navigating-travel-anxiety-tools-for-staying-grounded-away-from-homeBy Kate (Katie) Pargament, Taproot Therapy Clinical Trainee

Summer is here, which means many people are packing their bags and heading off on vacations, weekend getaways, and visits with family and friends. For some people, travel is exciting. For others, it can bring up a lot of anxiety. If you've ever found yourself worrying about being far from your comfort zone, feeling trapped on a plane, or wondering, "What if I panic and can't get out of this situation?" you're not alone.  

Travel anxiety can affect people in many different ways. Some individuals experience racing thoughts before a trip, while others notice physical symptoms such as a rapid heartbeat, dizziness, nausea, or feelings of panic. For those who struggle with anxiety, agoraphobia, or claustrophobia, travel can feel particularly overwhelming.

The good news is that anxiety does not have to prevent you from doing the things that matter to you. While the goal is not to eliminate anxiety completely, it is possible to develop tools that help you manage it and continue moving toward experiences that are important to you.


1. Engage Your Senses

When anxiety starts to build, bringing attention back to your senses can help ground you in the present moment.

Many people find it helpful to keep a strong sensory item nearby while traveling. Sour candy, peppermint gum, mints, or a cold carbonated beverage can create an intense sensory experience that redirects attention away from anxious thoughts and back to the present. While these tools will not eliminate anxiety, they can help interrupt the spiral of fear and provide a helpful grounding point.

Ask yourself:
  • What do I taste right now?
  • What do I feel in my hands?
  • What sounds can I hear around me?

Grounding through the senses can help remind your brain that you are safe in the present moment.

2. Create a Comfortable Environment

Travel often involves unfamiliar sounds, crowds, and sensory stimulation. Noise from airports, train stations, and airplanes can increase feelings of stress and overwhelm.

Noise-canceling headphones can be a helpful way to reduce sensory input and create a greater sense of control. Listening to calming music, a favorite podcast, a guided meditation, or an audiobook can also help make travel feel more manageable.

Creating small moments of comfort can go a long way when navigating an anxiety-provoking situation.


3. Prepare Familiar Comforts

Anxiety often pulls us toward what feels safe and familiar. Before a trip, consider downloading favorite movies, television shows, playlists, podcasts, or audiobooks.

Watching a comfort show or listening to familiar voices can provide a sense of predictability during an unfamiliar experience. These activities can also serve as healthy distractions when anxious thoughts become particularly loud.

Sometimes comfort is not about avoiding anxiety. It is about giving yourself supportive tools while you work through it.


4. Look at Photos That Ground You

One simple but powerful strategy is to keep photos of loved ones easily accessible on your phone.

Pictures of your dog, family members, friends, favorite memories, or meaningful moments can help reconnect you to feelings of safety, connection, and joy. When anxiety convinces us that we are alone or far from home, these reminders can help us feel emotionally connected to the people and experiences that matter most.

Looking through familiar photos can also serve as a grounding exercise by bringing your attention to positive memories and reminding you that home, relationships, and support systems still exist even when you are physically away.


5. Move Your Body Before Traveling

Physical activity can be a helpful way to reduce stress before a trip.

Whether it is a workout class, a walk around your neighborhood, stretching, yoga, or a quick jog, movement can help release tension and support emotional regulation. Exercise may also help reduce some of the physical sensations that often accompany anxiety.
You do not need an intense workout. Even a short walk before heading to the airport can make a difference.


6. Slow Down Your Breathing

When anxiety rises, our breathing often becomes shallow and rapid. Intentionally slowing your breathing can help calm your nervous system.

Try this simple exercise:
  • Inhale slowly through your nose.
  • Pause briefly.
  • Exhale slowly through your mouth, making the exhale longer than the inhale.
  • Repeat several times.

Rather than fighting anxiety, focus on creating a slower rhythm in your body. Even a few minutes of intentional breathing can help reduce the intensity of anxious symptoms.


Keep Going, Even When Anxiety Shows Up

One of the most challenging parts of anxiety is that it often encourages avoidance. In the short term, avoiding situations can bring relief. In the long term, however, avoidance often strengthens anxiety and makes it more difficult to engage in the activities we value.

​Travel anxiety can be exhausting, frustrating, and isolating. At the same time, it is possible to feel anxious and still move forward.
The goal is not to travel without anxiety. The goal is to build confidence in your ability to handle anxiety when it appears.

​Each trip, each train ride, each flight, and each step outside of your comfort zone is an opportunity to remind yourself that anxiety does not get to make all of your decisions.

This summer, as the travel season ramps up, remember that you do not have to wait until you feel completely calm to participate in the experiences that matter to you. With preparation, self-compassion, and the right coping tools, you can learn to carry anxiety differently and continue creating meaningful memories along the way.]]><![CDATA[Losing Ourselves in a Relationship: Understanding “Codependence”]]>Mon, 27 Apr 2026 17:16:31 GMThttps://www.taproottherapynyc.com/taproot-blog-pscyhoeducation-for-clients-and-providers/losing-ourselves-in-a-relationship-understanding-codependenceBy Allison Torsiglieri, MPH, Taproot Therapy Clinical Trainee

We strive to be supportive, reliable, and empathetic in our close relationships. For some of us, wanting to support those we care about can grow into a more extreme state of feeling responsible for them. When we start to feel that sense of responsibility, we may find ourselves in the territory of codependence. Codependence is characterized by a pattern of making others’ needs, emotions, and problems our priority—often leading us to neglect our own well-being. ​

A Note on Language: There is ongoing debate around and an evolution of how we use the term “codependence.” It is thus important that we use it with intentionality and explain what we intend it to mean when we do so. We want to be careful not to pathologize healthy human behaviors that are characteristic of being in a caring relationship. It is also crucial to be mindful of a relationship’s social and cultural context, asking ourselves: how is this relationship influenced by cultural or gender expectations around caregiving within a family? 

​Codependence as an Adaptation
Like many of our behaviors in relationships, codependence may have at one time felt like a necessary adaptation. If we grew up in homes that were unstable or unpredictable, like having a caregiver who was emotionally volatile, this may have taught us that to stay safe we needed to become adept at assessing and addressing the emotional needs of others. Becoming expert at anticipating others’ moods and needs gave us a sense of control and helped us feel safe amid uncertainty. In adulthood, even once we have exited those higher-stakes childhood environments, we may persist in an automatic state of relating to others as though we hold responsibility for their well-being, over our own. 

Repercussions of Codependence
While the part of us that seeks to care for others arguably has noble intentions, this constant self-subjugating pattern of relating comes at a significant cost. When we are in a codependent relationship, taking on someone else’s emotional labor can have negative repercussions:
  • We may fall out of touch with our own feelings. 
  • We may build resentment towards others, or feel like we are underappreciated—even if the reality is that we are being overly supportive without the other person having asked us to be.
  • We may experience physical and emotional symptoms of burnout.

Achieving Interdependence 
The goal of moving out of codependence and towards interdependence is not to entirely detach or isolate from others, but rather to achieve balanced, reciprocally caring and concerned relationships. This balance involves members of a relationship supporting each other, while also being in touch with their own needs, as well as their own identities and values. 

Ways to begin the shift:
  • Start by noticing the urge that arises for you, to fix someone else’s problem or improve their mood. Where do you feel this in your body? 
  • Before jumping in to take on the responsibility for someone else’s distress or someone else’s problem, pause and ask yourself: is this my burden to carry? 
  • Instead of jumping into problem-solving mode, explore alternative forms of support that honor the other person’s ability to solve their own problem. For example, approach their problem with curiosity, by asking them: “What are you planning to do next?” 

Using Self-Compassion to Reconnect with Our Own Needs
Shifting away from engaging in codependent behaviors and thinking is greatly facilitated by self-compassion, and practicing this over time. The goal is to learn that we are worthy and we are good enough even when we are not being overly helpful or selfless. This is a process of getting back in touch with our own feelings and needs and recognizing that these deserve our attention—and that we can stay safe even when we attend to ourselves. 

If you or someone you know struggles with losing their sense of self in close relationships, therapy can provide a safe space to disentangle what might be unhealthy in these patterns, and to reconnect with one’s independence.

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References

Aslanian, A. (2026, March 6). Understanding codependent relationships. The Gottman Institute. https://www.gottman.com/blog/codependency-in-relationships/ 

Bacon, I., McKay, E., Reynolds, F., & Belton, S. (2020). The lived experience of codependency: An interpretative phenomenological analysis. International Journal of Mental Health and Addiction, 18, 754–771. https://doi.org/10.1007/s11469-018-9983-8 

Mental Health America (MHA). (n.d.). Co-dependency. https://mhanational.org/resources/co-dependency/

Psychology Today. (n.d.). Codependency. https://www.psychologytoday.com/us/basics/codependency

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