Author: Izzy Michels, Taproot Therapy Clinical Trainee

In a world that often emphasizes big achievements, constant productivity, and chasing future goals, it’s easy to overlook the quiet, small moments that can bring true joy. What if we took a step back and started to notice the little things? Finding joy in everyday moments can lead to a more fulfilling and grounded life where we can appreciate the little things right in front of us. 

Here are some ways to find joy in the little things, whether it’s your morning cup of tea or the calm of a quiet evening.


1. Savoring the Simple Moments

There’s something uniquely comforting about the little routines that fill our days. A cup of tea in the morning, the sound of birds chirping, or the warmth of sunlight streaming through the window—these are moments we often overlook in the rush of daily life. But when we take the time to fully experience these moments, they can bring a deep sense of contentment.

Next time you brew a cup of tea, try to savor every step of the process. The sound of the water boiling, the steam rising as you pour it into your favorite mug, the warmth in your hands as you take that first sip. Instead of rushing through it, take a moment to pause and appreciate the sensory experience. It's these small, mindful moments that can make us feel more connected to ourselves and the world around us.


2. Engage Your Senses

The beauty of small moments often lies in how they appeal to our senses. When was the last time you really noticed the texture of a soft sweater or the scent of freshly baked bread? Engaging our senses helps us feel more present and less distracted by everything we “have to do.” Whether it’s feeling the cool breeze on your skin or savoring the smell of rain on pavement, these small sensations can be grounding and uplifting.

Try taking a moment today to engage with your surroundings in a more mindful way. Close your eyes for a second and listen to the sounds of nature or your environment. Take a slow, deep breath and inhale the smells around you. Notice how these small details can shift your mood and bring you into the present moment.


3. Appreciating the “Ordinary”

Many of us are conditioned to think that joy comes from something “extraordinary”—a vacation, a promotion, a celebration. But in reality, some of the greatest joys are found in the ordinary. The laughter of a friend, the satisfaction of a clean space, the coziness of your favorite blanket after a long day—these are all sources of joy that don’t require anything outside of the present moment.

One of the best ways to start appreciating the little things is by practicing gratitude. Each day, take a moment to reflect on the small things you’re thankful for. It could be as simple as enjoying a quiet evening at home or the comfort of your favorite chair. Over time, this practice can help shift your focus from what’s missing in your life to what’s already here.


4. Finding Beauty in Nature

Nature offers an endless array of small joys, from the rustling of leaves to the sight of a blooming flower. Taking time to connect with nature—even for just a few minutes—can refresh your mind and spirit. Whether it’s a walk in the park, sitting by the water, or simply watching the sunset, nature has a way of reminding us to slow down and appreciate the beauty around us.

Even if you live in a busy city, finding small patches of nature—like a garden, a quiet street corner with trees, or a park bench—can give you a much-needed break from the hustle and bustle. Pause, take a deep breath, and let yourself enjoy the calm and beauty that nature provides.


5. Cultivating a Sense of Playfulness

We often associate joy with playfulness, yet as adults, we sometimes forget how to have fun. Finding joy in the little things can mean reconnecting with that sense of play and curiosity. It could be as simple as picking up a hobby you’ve forgotten about, trying a new recipe, or dancing around your living room to your favorite song. By allowing yourself to experience small moments of fun, you can break away from the seriousness of life and reconnect with your inner child.

By Lexi Campbell, Taproot Therapy Clinical Trainee

Dopamine is a neurotransmitter, or chemical messenger in the human brain, that plays key roles in memory, motivation, learning, reward-seeking behavior, attention regulation, and helps us to feel pleasure (Sissons, 2023). Dopamine is often referred to as the “feel-good neurotransmitter” (Ascher & Ascher, 2024). Neurodivergent brains, particularly brains with Attention Deficit Hyperactivity Disorder (ADHD) and Autism Spectrum Disorder (ASD), have been linked to differences in dopamine signaling, neural receiving, and modulation, contributing to lower dopamine levels as compared to neurotypical brains (Pavăl, 2017; MacDonald et al., 2024). In other words, neurodivergent brains don’t tend to have as much of the feel-good neurotransmitter— but organizing a consistent routine of enjoyable activities and behaviors can help regularly boost the dopamine levels of neurodivergent brains. Making a Dopamine Menu involves identifying healthy and supportive feel-good activities that can be incorporated throughout your day and week, boosting your dopamine levels consistently (Ascher & Ascher, 2024). 

A Dopamine Menu can be broken down into four sections: appetizers, main entrées, sides, and desserts. Appetizers are smaller activities that provide a quick burst of dopamine and are typically quick pick-me-up moments (Ascher & Ascher, 2024). Your Dopamine Menu appetizers might include listening to your favorite song, taking a hot shower or bath, or going for a brief walk outside. Main Entrées on the Dopamine Menu are high-impact activities that provide larger dopamine boosts— a main entrée could include an exercise routine, taking a scheduled social media break, spending time with a close friend, or doing a meaningful creative activity such as drawing, photography, playing an instrument, writing, or knitting. Side dishes on a Dopamine Menu are complementary activities that can often make less-desirable tasks more enjoyable (Ascher & Ascher, 2024). This might include listening to a podcast or audiobook while you do the dishes or playing with a fidget while studying. Lastly, desserts are the special rewards of your Dopamine Menu! This section is for activities that you indulge in for some extra pleasure— this could be watching your favorite television show, playing your favorite video game, or reading your favorite book. 

The activities listed in the prior paragraph are suggestions to support your brainstorming as you put together a personalized Dopamine Menu. Carefully consider and identify what activities resonate the most with you and incorporate them into your very own Dopamine Menu! Your selections can be similar to the suggestions, or completely different. The key is to ensure that each activity is exciting, meaningful, and pleasurable for you. Once you’ve identified a selection of appetizers, main entrées, side dishes, and desserts, write each down on a piece of paper or in the notes application of your phone, and store the Dopamine Menu in a visible place (this might be on your fridge, on your dresser, or as the background of your phone). Once your Dopamine Menu is stored somewhere visible, select days and times that you can do various appetizers, main entrées, side dishes, and desserts. Aim to have at least one appetizer every day, one main entrée every other day or at least several days a week, at least one dessert several days a week, and side dishes as needed. This will help your dopamine levels remain more consistent throughout the week and ensure that you get the most out of your Dopamine Menu.


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References
Ascher, M. & Ascher, L.A. (2024). Dopamine for ADHD: Creating a Dopa-menu. Psychology Today. https://www.psychologytoday.com/us/blog/changing-the-narrative-on-adhd/202406/dopamine-for-adhd-creating-a-dopa-menu
Pavăl, D. (2017). A Dopamine Hypothesis of Autism Spectrum Disorder. Developmental Neuroscience, 39 (5): 355-360. https://doi.org/10.1159/000478725
MacDonald, H.J., Kleppe, R., Szigetvari, P.D., Haavik, J. (2024). The Dopamine Hypothesis for ADHD: An Evaluation of Evidence Accumulated from Human Studies and Animal Studies. Frontiers in Psychiatry, 15. https://doi.org/10.3389/fpsyt.2024.1492126
Sissons, B. (2023 Aug 23). Natural Methods to Increase Dopamine Levels. Medical News Today. https://www.medicalnewstoday.com/articles/how-to-increase-dopamine-naturally#exercise

By Lexi Campbell, Taproot Therapy Clinical Trainee
​
Sensory challenges are common in neurodivergent individuals, particularly Autism Spectrum Disorder
(ASD). Autistic people can experience both hypersensitivity (over-responsiveness) and hyposensitivity
(under-responsiveness) to a variety of environmental stimuli, including sights, sounds, smells, tastes, touch,
balance (vestibular), awareness of body position and movement (proprioception), and awareness of internal
body cues and sensations (interoception) (Autism Speaks, 2024). These sensory sensitivities and differences
can create challenges in daily life for Autistic individuals. Sensory overload can occur when stimuli
overwhelm Autistic individuals, either due to a single event or due to an ongoing effort to cope with difficult
environmental stimuli (Autism Speaks, 2024). Living with sensory challenges without support can also leave
individuals on the spectrum vulnerable to Autistic burnout, which includes reduced tolerance to
environmental stimuli, higher levels of stress, chronic fatigue, and other mental health challenges (Raymaker,
2022).

Sensory soothing kits are an impactful way to support yourself as an Autistic person with sensory challenges,
and it can additionally provide support to neurodivergent individuals who are experiencing overstimulation,
anxiety, distress, or navigating emotional regulation challenges. A sensory soothing kit is an easily accessible
collection of items that mitigates sensory overload and supports your unique needs to help you feel grounded,
calm, and comforted. This can be a kit that you take with you on the go, or it can be a kit kept in a specific
place in your home as a dedicated sensory support zone.

To create your sensory soothing kit, take a moment to reflect on your favorite soothing items and consider all
your five senses. Visual sensory support might include sunglasses, bubbles, a deck of cards, or your craft
project. Auditory support could be noise-canceling headphones, earbuds for music, a white noise machine, or
ready-to-go playlists of music, podcasts, or nature sounds. Tactile support may be a fidget spinner, your
favorite pillow, a weighted blanket, a heating pad, or a stress ball. Taste sensory support might include a pack
of gum or your favorite non-perishable snack, and smell sensory support might be essential oils, your
favorite perfume, or a scented candle. Please keep in mind that each person is different— some senses may
be more effective at soothing you than others. Experimentation and play will help identify what works best
for you.

Once you’ve assembled a group of objects for your sensory soothing kit, decide whether you’d like to have a
to-go bag, or if you’d like to create a dedicated zone at home (or both!). If you are interested in the former,
grab a backpack or tote bag to store the items together. Keep the bag by your door to make it easy to
remember and grab on your way out of the house. If you are interested in a dedicated spot at home, identify a
basket or bin, place the items inside, and identify a specific place at home where you’d like to keep the kit.
For example, some people find that keeping a sensory kit near their favorite chair is supportive of sensory
recovery. Keep the sensory kit fully stocked so it is available and ready when you need it. Keeping a sensory
soothing kit updated and well-stocked will foster a routine of sensory self-care, which will provide support
against Autistic burnout and allow for moments of recovery and calm.

Taproot Therapy has several clinicians with extensive experience supporting Autistic individuals and their
unique sensory challenges, among other topics. If you are interested in learning more, reach out to
[email protected] today!


References
Autism Speaks. (2024) Sensory Issues. https://www.autismspeaks.org/sensory-issues
Raymaker, D. (2022). Understanding Autistic Burnout. National Autistic

Author: Izzy Michels, Taproot Therapy Clinical Trainee

As the calendar flips to a new year, many of us feel an invisible weight: the pressure to set new,
New Year’s resolutions. It’s a well-worn tradition—pick a goal, commit to it, and stick with it no
matter what. But what if this cycle of rigid, sometimes overwhelming resolutions isn't the most
nurturing way to approach personal growth?

Instead of diving into 2025 with the usual list of concrete goals that you feel you have to achieve,
let’s take a more therapeutic, emotion-centered approach. Rather than focusing only on what you
must add to your life or change about yourself, consider what you can release or carry forward
with intention. This year, let’s make resolutions that acknowledge the complexity of emotions
and honor your feelings as valid. Let’s make room for growth while also embracing the realities
of who you are today.


1. One Thing You Want to Leave Behind in 2024

The end of the year is a natural time to reflect, and one key part of growth is knowing what you
need to let go of. This could be a habit, a thought pattern, a toxic relationship, or even unrealistic
expectations you’ve been carrying. Whether it’s the weight of self-criticism, a fear that’s been
holding you back, or the pressure to be “perfect,” now is the time to ask yourself: What no longer
serves me?
​
Leaving something behind isn’t about failure; it’s about making room for something better. It’s a
therapeutic practice to release what weighs you down emotionally. It could be as simple as
letting go of guilt or resentment—something that might have been weighing you down for a long
time. These emotional releases are just as important as any tangible change and can lead to true
growth.


2. One Thing You Want to Carry with You from 2024

While it's important to let go of what no longer serves you, it’s equally important to recognize
what has been helping you heal, grow, or thrive in the past year. Maybe you’ve been nurturing a
new sense of self-compassion, learning to set healthier boundaries, or finding peace through
mindfulness. These positive practices or shifts deserve to be carried forward into the new year.
Think of it as a type of emotional baggage that’s worth holding on to—something that helps you
feel grounded and centered. When we enter a new year, we sometimes feel like we need to start
fresh with an entirely clean slate, but the truth is, the things that have supported us emotionally in
2024 are part of our growth journey. Let them accompany you into 2025.


3. One New Thing to Introduce in 2025

Finally, think about something new you want to bring into the year—something you haven’t
explored yet or something that might help you move forward emotionally. This isn’t about
setting a lofty goal or transforming your entire life overnight. It’s about introducing a small,
manageable shift that aligns with your emotional needs.

Maybe it’s carving out more time for rest, starting therapy, picking up a creative hobby, or
simply practicing gratitude each day. The key here is emotional sustainability—introducing
something that feels manageable and supportive, not something that will add pressure or
overwhelm. This new practice or intention should be something that enhances your sense of
well-being and aligns with your personal growth, not something that demands perfection.


Embrace the Journey

This approach to New Year’s resolutions isn’t about achieving everything on your list or
measuring success by tangible outcomes. It’s about creating space for emotional growth,
acknowledging your needs, and being kind to yourself as you navigate the year ahead. It’s a
therapeutic approach to personal development that aligns with who you are, rather than forcing
you to fit into a prescribed mold.

So, as you enter 2025, take a deep breath and consider:

• What do you want to leave behind in 2024?
• What do you want to carry forward?
• What new thing feels nourishing and empowering to introduce?

Let these intentions guide you, not as burdens or mandates, but as gentle and supportive ways to
honor your emotions and grow with purpose. The new year is a time to embrace the possibilities
ahead, but also a time to honor where you’ve been—and how far you’ve already come.

Author: Nora Carnevale, Taproot Therapy Clinical Trainee

​It can often feel that the entire tone of our day depends on whether we get a good night’s sleep. When we are tired, even the most routine tasks can feel overwhelming. This is likely due to the connection between our sleep and mental health. Ongoing research is being done to investigate the bidirectional relationship between the two (Suni & Dimitriu, 2024), but it is clear that sleep issues can worsen mental health issues and mental health issues can result in lower quality sleep. Our mental health affects our thoughts, feelings and behaviors as well as how we interact with others, cope with stress, and make decisions.

As a reminder of just how valuable our sleep is, according to UC Davis Health (2023) some of the additional benefits are that it promotes growth, helps heart health, supports weight management, helps strengthen immunity, reduces the risk of injury, increases attention span, and improves memory and learning. Although the optimal amount of sleep might vary from person to person, it is recommended that the average person get between seven and eight hours (UC Davis Health, 2023). While some people claim they benefit from less sleep per night, those known as “short sleepers” are actually a very small amount of the population.

The quality of sleep is as important as the quantity of sleep. Here are some suggestions for getting a better night’s sleep, according to UC Davis Health (2023):

• The first suggestion is well-known and yet hard for many to implement; store all digital devices in an area of the house other than the bedroom.
• Since we use phones as alarm clocks lately, use a separate alarm clock rather than your phone or tablet to wake you up.
• Avoid snacking, sugar, caffeine, and alcohol during the hours close to your ideal bedtime.
• Two hours before you would like to be asleep, turn off electronics, TVs, and computers. The blue light from electronic devices causes your brain to stay active, so turning them off before bed gives your brain a chance to unwind and get ready for sleep.
• Sleep in a dark room whenever possible since light stimulates the brain.
• Keep your bedroom temperature cool.
• Aim for a consistent bedtime routine and sleep schedule. Identify an ideal time to sleep every night and wake up at the same time every morning. It is ideal to keep this schedule on the weekends as well to get the most out of your routine.

If it feels useful, let this serve as a reminder of the foundational role sleep plays in our lives and, more specifically, with our mental health. The start of a new year could be a great time to check in with the quality of sleep you have been experiencing lately and whether some changes are needed. If you are experiencing poor quality sleep, working collaboratively with a therapist can also help to address these issues, ultimately improving your sleep and mental health.


​
References:
Suni, E., Dimitriu, A. (2024, March 26). Mental health and sleep. Sleep Foundation. https://www.sleepfoundation.org/mental-health
UC Davis Health. (2023, March 15). Better sleep: Why it’s important for your health and tips to sleep soundly. https://health.ucdavis.edu/blog/cultivating-health/better-sleep-why-its-important- for-your-health-and-tips-to-sleep-soundly/2023/03 

Author: Izzy Michels, Taproot Therapy Clinical Trainee

We all experience a range of emotions—joy, sadness, anger, anxiety, frustration, and many others. Sometimes, these emotions feel overwhelming, and we may try to push them aside or ignore them. Society often tells us to "stay positive," "move on," or "keep going," which can make us feel guilty or ashamed for feeling anything less than happy or in control.

The truth is: Your emotions are valid. You don’t have to apologize for feeling what you feel. The key to emotional well-being is not in suppressing or avoiding feelings, but in allowing yourself to fully experience them, without judgment. When we let ourselves feel and simply be with our emotions, rather than fighting against them, we can create the space for healing and growth.


Why It’s Important to Feel Your Feelings

Emotions are a natural human response to life. They don’t happen by accident—they are signals, messages from within that reflect our thoughts, experiences, and needs. Often we’re taught to avoid or control our emotions, especially the uncomfortable ones. We may tell ourselves, “I shouldn’t feel this way,” or “I should be stronger,” or “I don’t have time to feel sad right now.”

This kind of thinking doesn’t make our emotions disappear—it just buries them, often making them harder to deal with in the long run. When we avoid our feelings, they can build up and create emotional tension, anxiety, or even physical stress.

On the other hand, when we allow ourselves to feel what we feel without judgment, we open ourselves up to self-acceptance and emotional clarity. Here’s why it’s so important to let yourself feel your feelings:

1. Emotions Are a Natural Part of Being Human

As human beings, we are designed to feel. We have a wide range of emotions for a reason—they help us navigate the world, make decisions, and connect with others. Emotions like joy, sadness, anger, and fear are all part of the human experience, and each one serves a purpose.

When you allow yourself to feel, you're simply honoring your humanity. Emotions are not right or wrong—they just are. Every emotion you feel has something to teach you, whether it’s about your needs, your values, or your boundaries.

By embracing your emotions, you're embracing the richness of your own experience, and allowing yourself to be fully present in each moment.

2. Letting Yourself Feel Brings Clarity

Often, when we feel a strong emotion—whether it’s anger, sadness, or anxiety—we might try to avoid it because it feels uncomfortable. But when we resist our emotions, they can become more confusing. We might not understand why we feel the way we do, or we might feel disconnected from ourselves.

When you let yourself simply feel without judgment, you create clarity. You give yourself the space to fully experience what’s going on inside, which helps you understand where these feelings are coming from. Are you feeling sad because you’re grieving? Are you feeling frustrated because a boundary has been crossed? Are you feeling anxious because you’re facing uncertainty?

When you allow your emotions to exist without judgment, you gain insight into your own needs and desires. You become more in tune with yourself, and that self-awareness is the foundation of personal growth.

3. Feeling Your Feelings Helps You Heal

Emotions, especially difficult ones like grief, sadness, or anger, can be intense. But suppressing or ignoring these feelings doesn’t make them go away—it just leaves them unresolved. In fact, emotional suppression can sometimes manifest as physical tension, headaches, or fatigue.

When you allow yourself to feel, you give yourself the opportunity to process these emotions. Feeling your feelings can be uncomfortable at times, but it is an essential part of healing. Just like a wound needs air to heal, your emotional wounds need space to breathe. By acknowledging and allowing yourself to feel your emotions, you give them the attention they deserve, which can help them dissipate over time.

Remember, healing is a process, and it can only happen when you give yourself the permission to feel.

4. Letting Yourself Feel Encourages Self-Compassion

We often treat ourselves harshly when we feel emotions we perceive as “negative.” For example, if you’re feeling sad or anxious, you might tell yourself, “I shouldn’t be feeling this way,” or “I should just get over it.” But this kind of self-criticism only deepens the emotional struggle.

Instead of criticizing yourself for feeling, try offering yourself compassion. Understand that it’s okay to feel what you feel. In fact, it’s a sign of strength to allow yourself to be vulnerable and honest about your emotions.

When you allow yourself to feel without judgment, you create a space for self-compassion to grow. You are telling yourself, “It’s okay to feel this way,” and “I am here for you, no matter what emotions arise.” This kind of compassionate acceptance allows you to release the emotional tension without carrying unnecessary guilt or shame.

5. Feeling Your Emotions Helps You Live in the Present Moment

When we try to avoid our emotions, we can easily get caught up in mental loops. We might overanalyze, worry about the future, or ruminate on the past. But all of this distracts us from the present moment.

Allowing yourself to feel your emotions brings you back into the here and now. You stop focusing on “what should be” or “what could have been,” and instead, you embrace what is.

By fully experiencing your emotions in the present moment, you ground yourself in the reality of your experience. And when you’re grounded in the present, it becomes easier to navigate life with clarity, acceptance, and peace.


How to Let Yourself Feel Your Feelings

Here are a few simple tips for letting yourself feel your emotions without judgment:

1. Acknowledge your feelings: Take a moment to check in with yourself. Ask, “What am I feeling right now?” and be honest with yourself, even if the answer is uncomfortable. Sometimes, simply acknowledging the emotion can make it feel less overwhelming.
2. Give yourself permission to feel: Understand that emotions are natural and valid, even if they don’t fit into a "perfect" image of who you think you should be. You are allowed to feel whatever you’re feeling, without needing to justify it.
3. Practice mindfulness: When you feel an emotion arise, try to observe it without attaching any labels to it. Notice where you feel it in your body, and simply allow it to exist. You don’t need to act on it right away—just feel it and let it be.
4. Don’t rush the process: Emotions take time to move through us. Don’t feel like you have to “fix” how you’re feeling right away. Give yourself the grace to feel your emotions fully, knowing that they won’t last forever.
5. Offer yourself kindness: If you feel upset or overwhelmed, talk to yourself as you would a close friend. Remind yourself that it’s okay to be human, and that your feelings are part of your experience. 

So next time you’re feeling something—whether it’s joy, sadness, frustration, or anything else—remember that it’s okay to feel. You don’t need to explain it, hide it, or judge it. Just let yourself be with it, without guilt or shame. You are allowed to feel, and in feeling, you will find your way back to yourself.

Author: Nora Carnevale, Taproot Therapy Clinical Trainee

Tapping is a simple technique that can help anyone find relief from common stressors. It is also effective with deeper issues such as depression, anxiety, and insomnia. Several studies have evaluated the effectiveness of Tapping, and there is promising data to show its effectiveness, including one that determined Tapping to be an effective way to reduce anxiety in pre-surgical patients (Menevse & Yayla, 2024). Tapping is also commonly referred to as “Emotional Freedom Techniques.” 

Drawing on principles from ancient Chinese acupressure and modern psychology, tapping is partly based on the idea that meridian pathways, which are the pressure points used in acupuncture, improve energy flow and promote balance in the body. The places on the body that are frequently used are called EFT Tapping points and one uses their fingertips to gently tap them. The standard points that are used include the side of the hand, eyebrow, side of the eye, under the eye, under the nose, under the mouth, collarbone, under the arm, and the top of the head. The second part of tapping involves focusing on current issues, including any negative feelings. Some people do this by verbalizing statements or focusing on replaying memories. The tapping exercise begins with the current negative feelings, then progresses into releasing and moving toward a more positive framing. 

When in the midst of a stressful moment, the amygdala can activate a flight or fight response even when there is no imminent danger present. Tapping is thought to send a signal to the brain that there is no real danger, and it helps to lower the stress response, promoting a feeling of safety by calming the nervous system. Consciously thinking about or speaking about what is distressing can also serve to disrupt chronic stress cycles and keep us focused in the present moment. Since many physical issues such as insufficient sleep or pain can be exacerbated by stress, tapping can ultimately lead to relief in these areas as well. The practice of tapping is based on cultivating a mind-body connection and promoting compassion toward ourselves, and anyone can try it! 

If you are interested, below is a guided tapping exercise along with example statements to get started: 

1. The first step is to choose a challenging situation to focus on. This can be an unresolved problem, a troubling memory, fear, anxiety, or a physical issue. 
2. Next, use a scale from 0-10 to rate the intensity of the issue. 
3. Try to accept yourself as fully as possible, while also acknowledging the problem. Remember, accepting a situation is not the same as condoning or liking it. This part can be incorporated into a statement such as, “even though I am feeling anxious about work, I fully accept myself at this moment.” 
4. Begin to move through the tapping sequences, starting with the side of the hand. Use your fingers on one hand to gently tap the outer edge of the opposite hand for a few seconds, repeating the gentle tapping. While tapping through the sequence, you can voice more details about how you feel about the issue. For example: “my manager gave me some harsh feedback and I feel like it means I am doing a bad job” 
5. Next, tap above one eyebrow while continuing to voice your concerns in whatever way feels best. 
6. Move down to below one eye, and an example of continuing to vent about this topic could be to say “I am so stressed about all of this. I just don’t know how to get past this.” As you start to eventually feel some relaxation, you can start to reframe statements into positives. 
7. Tap the upper lip. An example of moving into positive statements while doing so would be to say, “I am so worried about this feedback from my manager because I really care.” 
8. Tapping the area between your chin and your lip, “I know I have received and incorporated feedback before and been okay.” Continue to tap while either repeating the positive statement or trying new versions. 
9. Tap each side of your collarbone 
10. Tap one side of the underarm below the armpit 
11. Conclude by tapping the top of the head while continuing to share positive thoughts, for example, “I can get through this and continue doing a great job at work.” 
12. After tapping, rate the intensity of the feelings again from a scale of 0-10

Feel free to repeat the tapping sequence several times. With some practice, you can find out what might feel best and most effective for you.


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References

Ortner, N. How does tapping work? All about EFT tapping. The Tapping Solution. 
https://www.thetappingsolution.com/blog/how-does-tapping-work/?lid=i9cdd3qps7mh
The Tapping Solution. What Is EFT Tapping? Beginner's Guide to Emotional Freedom Technique. 
https://www.thetappingsolution.com/eft-tapping/#sequence
Menevse, S, Aysegul, Y. (2024). Effect of Emotional Freedom Technique applied to patients before laparoscopic cholecystectomy on surgical fear and anxiety: a randomized controlled trial. Journal of PeriAnesthesia Nursing. 
https://doi.org/10.1016/j.jopan.2023.07.006

For couples seeking to deepen their bond, navigate conflict effectively, and foster long-term satisfaction, Gottman-Informed Couples Therapy offers a practical and research-backed approach to improving relationships. Whether you're in a new relationship or have been together for years, the Gottman Method provides tools to strengthen your connection and build a relationship that endures through life's challenges.

What Is Gottman-Informed Couples Therapy?
Developed by Drs. John and Julie Gottman, the Gottman Method is grounded in over 40 years of relationship research and clinical practice. Its primary goal is to help couples create a balanced relationship built on friendship, shared values, and effective conflict resolution. Unlike other approaches, Gottman-Informed Couples Therapy emphasizes practical tools and exercises that can be applied directly to your relationship—whether it’s learning how to have constructive discussions or fostering a culture of appreciation.

Key Components of the Gottman Method

1. Building the “Sound Relationship House”
   The Gottman Method introduces a model called the “Sound Relationship House,” which identifies foundational elements of healthy relationships, including:
   • Trust and commitment
   • Fondness and admiration
   • Emotional attunement and conflict management
2. By focusing on these aspects, couples learn how to cultivate a safe, supportive environment where they can address challenges together.
3. Turning Towards Instead of Away
   One of the core Gottman principles is the idea of “turning towards” your partner rather than “turning away.” This concept encourages couples to respond positively to each other’s needs for connection, no matter how small, strengthening the bond over time. Turning toward each other, especially during moments of stress or conflict, lays the foundation for a resilient partnership.
4. Managing Conflict, Not Eliminating It
   Conflict is inevitable in any relationship, but Gottman-Informed Couples Therapy teaches that how you handle conflict is what truly matters. Couples learn how to identify and understand “perpetual problems”—those issues that recur over time. Instead of aiming to “fix” every problem, the Gottman Method helps partners navigate these conflicts in a way that brings them closer rather than driving them apart.
5. Creating Shared Meaning and Deepening Intimacy
   A key aspect of the Gottman Method is helping couples develop a sense of shared meaning in their lives. This includes creating rituals, establishing shared values, and building a vision for the future. Through exercises and guided conversations, couples can foster a deeper emotional connection and build a relationship that feels meaningful and fulfilling.
6. Developing Emotional Intelligence as a Couple
   Gottman-Informed Couples Therapy emphasizes the role of emotional intelligence in healthy relationships. Couples learn skills to manage their own emotions while being more attuned to their partner’s feelings. This mutual understanding and empathy lead to more constructive interactions and a stronger sense of support.

How Gottman-Informed Couples Therapy Can Benefit Your Relationship

• Enhanced Communication: Learn tools to communicate more effectively and compassionately, reducing misunderstandings and increasing emotional closeness.
• Strengthened Trust: Through practices that build emotional safety, you and your partner can develop a deeper trust that fosters long-term commitment.
• Improved Conflict Resolution: Gain skills to approach conflict in a constructive manner, turning challenges into opportunities for growth.
• Increased Intimacy: By deepening your understanding of each other’s emotional world, you can build a more connected and intimate relationship.

Gottman-Informed Therapy for All Relationship Stages
Gottman-Informed Couples Therapy isn’t just for couples in distress—it’s a valuable tool for any couple who wants to maintain a healthy, fulfilling relationship. Whether you’re looking to strengthen your relationship foundations, prepare for future challenges, or simply reconnect with your partner, the Gottman Method offers proven strategies for success.

Join Our Gottman-Informed Couples Therapy Group!
If you and your partner are interested in experiencing the Gottman Method in a structured, supportive setting, consider joining our upcoming 6-week Gottman-Informed Couples Therapy Group. This online group program offers guided sessions tailored to help couples enhance their communication, build intimacy, and create lasting, meaningful change together.

Ready to take your relationship to the next level? Reserve your spot today by contacting hello@taproottherapynyc.com and take the first step towards a stronger, more fulfilling relationship.