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By Lexi Campbell, Taproot Therapy Clinical Trainee
There are many approaches to engaging with our body that support our sense of acceptance, self-worth, and self-esteem. Two mechanisms are often identified to be particularly impactful: body positivity and body neutrality. Body positivity is loving our bodies regardless of shape, size, or ability, and body neutrality focuses on appreciating what the body can do for us by emphasizing functions, actions, and physiology (Cleveland Clinic, 2022; Frates, 2022). Body positivity is a social movement that invites people to appreciate their body size, shape, and ability without subscribing to unrealistic body standards and the abilities of typical bodies (Frates, 2022). Body positivity challenges society’s unrealistic standards for body shape and size, as well as its fixation on what the perfect body is. The goal of body positivity is to honor and accept all body types and to help individuals feel confident (Frates, 2022). The body positivity movement garnered strength by pushing back against body-shaming tactics, emphasizing the beauty of each body and arguing that body shape or size does not dictate self-worth or value (Cleveland Clinic, 2022). Body positivity is centered on affirmations and leans into the power of confidence and celebrating our bodies for just as they are— concepts that many individuals find empowering and inspiring. Body neutrality represents a different approach to how we engage with our bodies. It does not dictate love or hate toward our body; rather, it emphasizes identifying and appreciating what our body enables us to do (Cleveland Clinic, 2022). Body neutrality focuses on the functions of the body: examples include finding contentment and fulfillment in the strength of our bones, recognizing how the digestive system helps us absorb nutrients from food, acknowledging the protection that skin offers to our muscles and organs, appreciating the reward that dopamine provides our brain, reflecting on how our brain allows us to practice mindfulness, and noting how our nose helps us experience amazing scents. The practice of body neutrality can also be tailored to each individual and their unique bodily characteristics (Frates, 2022). Body neutrality fosters a connection to the body that focuses on what it offers to the person, without placing a value judgment of being positive or negative. So, is body positivity or body neutrality better for your relationship with your body? That is a question that can only be answered by you. Each person is unique— and what is helpful for one person may not be helpful for another person. For example, if affirmations offer you a lot of self-confidence, then practicing body positivity may be a great fit for you. If affirmations aren’t very supportive to you, or if being positive feels less natural to you, then body neutrality may be a better fit. If you feel empowered by the idea of pushing back against strict body standards, body positivity may be an exciting lens for you to engage with. If you would prefer to engage with a mindfulness practice and notice what your unique body allows you to accomplish, then body neutrality would be a wonderful fit. There is also a third option— you can embrace both body positivity and body neutrality and utilize each when it is most supportive to you and your goals! References Cleveland Clinic. (2022). What’s the Difference between Body Positivity and Body Neutrality? https://health.clevelandclinic.org/body-positivity-vs-body-neutrality Frates, E.P. (2022). Moving to wellness while practicing body neutrality. Harvard Health Publishing. https://www.health.harvard.edu/blog/moving-to-wellness-while-practicing-body-neutrality-202204142727 By Nora Carnevale, Taproot Therapy Clinical Trainee
Both inside and outside of therapy sessions, meditation is something that many find intimidating. Perhaps you have heard yourself saying something like, “I have tried it, but I just can’t meditate!” If this sounds familiar, these feelings could be worth revisiting. Meditation is a practice that involves focusing or clearing your mind, typically using a combination of mental and physical techniques (Cleveland Clinic, 2022). Although many struggle with meditation initially, there are a vast array of benefits to the practice. According to UC Davis (2022), there are many benefits to meditation that include reduced stress, improved memory, increased attention, enhanced willpower, better sleep, less pain, lower blood pressure, less anxiety, less depression, and greater compassion for oneself and others. It can also improve symptoms of stress-related conditions, including post-traumatic stress disorder (PTSD) and fibromyalgia (UC Davis, 2022). With so many benefits, different forms, and quite a low barrier to entry, it makes sense why so many people experiment with meditation. However, oftentimes before beginning or even after just one attempt, someone may find themselves doubting their ability to continue to practice because of some common misconceptions.
There are no strict requirements when it comes to beginning a meditation practice that works for you. If you are hoping to bring mindful meditation into your life and could use some additional support, many clinicians at Taproot Therapy incorporate mindfulness into their therapeutic techniques. References: UC Davis Health. (14 December, 2022). 10 health benefits of meditation and how to focus on mindfulness.https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12 Cleveland Clinic. (2022). Meditation. https://my.clevelandclinic.org/health/articles/17906-meditation 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. 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 |
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