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: Lexi Campbell, Taproot Therapy Clinical Trainee
Autism Spectrum Disorder (ASD) is diagnosed through observations and assessments of social, emotional, and behavioral patterns, by gathering a detailed developmental history, and by utilizing evidence-based standardized diagnostic tests, including the ADI-R and the ADOS. Many of the behavioral, social, and emotional challenges observed during the diagnostic process for ASD are linked to differences in the neurodivergent brain. Autism is a neurodevelopmental condition in which brain development begins to differ at a very young age as compared to non-Autistic brains. Within all young brains, there is a burst of synaptic connection formation between infancy and the first few years of life, followed by a process called synaptic pruning in which excess connections in the brain are removed to support efficient responses to the given environment (Cafasso, 2018). Researchers have found that Autistic brains respond to their environment differently as they grow and develop, with the typical pruning process being disrupted in some way and leaving behind either excess synaptic connectivity or too little synaptic connectivity in various parts of the brain (Price, 2022). Each Autistic brain also differs in this connectivity— no one pattern of disrupted pruning occurs in Autistic brains, but instead, each Autistic brain has slight unique differences (researchers believe that non-Autistic brains follow a consistent pruning pattern, resulting in a neurotypical brain) (Price, 2022). Differences in synaptic connectivity contribute to differences in how Autistic brains process and filter information. In addition to synaptic connectivity differences, research has identified differences in the development of the anterior cingulate cortex within Autistic brains, which is related to decision-making, emotional processing, and affect regulation (Zhou et al., 2016). Within the anterior cingulate cortex, Autistic brains also have reduced development of Von Economo neurons (VENs), which are brain cells that support the intuitive and rapid processing of complex situations (Cauda et al., 2014; Price, 2022). Autistic brain cells are also more excitable— in other words, the Autistic brain is activated easily and doesn’t filter out unnecessary information as quickly as Non-Autistic brains do (Takarae & Sweeney, 2017). These differences in the Autistic brain contribute to Autistic individuals sometimes responding more intensely to stimuli in their environment; having difficulty distinguishing and filtering information in their environment quickly and efficiently; sometimes becoming highly focused on details rather than the big picture; decision processes being more methodical and slower; often experiencing fatigue and burnout because processing situations takes more time and energy than it does for a neurotypical person, among many other unique experiences (Price, 2022). This all can lead the Autistic person to be vulnerable to Autistic burnout, which includes reduced tolerance to environmental stimuli, higher levels of stress, chronic fatigue, and other mental health challenges (Raymaker, 2022). Ways to support the Autistic brain and prevent Autistic burnout include authentically unmasking when in an accepting and safe environment, advocating for adjustments at work or school as needed, reducing workload or increasing the number of breaks throughout the day as needed, setting healthy boundaries, increasing social support within the neurodivergent community, learning the signs which signal that your Autistic brain is getting burned out, and implementing a neurodivergent-affirming self-care routine. References Cafasso, J. (2018). What is Synaptic Pruning? Healthline. https://www.healthline.com/health/synaptic-pruning Cauda, F., Geminiani, G.C., & Vercelli, A. (2014). Evolutionary appearance of von Economo’s neurons in the mammalian cerebral cortex. Frontiers in Human Neuroscience. 8, https://doi.org/10.3389/fnhum.2014.00104 Price, D. (2022). Unmasking Autism: Discovering the New Faces of Neurodiversity. Harmony Books. Raymaker, D. (2022). Understanding Autistic Burnout. National Autistic Society. https://www.autism.org.uk/advice-and-guidance/professional-practice/autistic-burnout Takarae, Y. & Sweeney, J. (2017). Neural Hyperexcitability in Autism Spectrum Disorders. Brain Sciences, 7(10), https://doi.org/10.3390/brainsci7100129 Zhou, Y., Shi, L., Cui, X., Wang, S., & Luo, X. (2016). Functional Connectivity of the Caudal Anterior Cingulate Cortex is Decreased in Autism. PloS One, 11(3), e0151879. https://doi.org/10.1371/journal.pone.0151879 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:
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):
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 |
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