By Lexi Campbell, Taproot Therapy Clinical Trainee
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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?
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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.


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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