|
By Zoe Chambers-Daniel, Taproot Therapy Clinical Trainee
Autistic burnout is a unique experience separate from the common definition of burnout. While the latter describes a state of running on empty from continuous exposure to heavy workloads without proper rest, the former is “a syndrome conceptualized as resulting from chronic life stress and a mismatch of expectations and abilities without adequate support. It is characterized by pervasive, long-term (typically 3+ months) exhaustion, loss of function, and reduced tolerance to stimulus” (Raymaker et al., 2020). Autistic burnout is exclusive to individuals on the autism spectrum who have ranging support needs based on unique social communication challenges, sensory sensitivities, and restricted interests. Masking, the ability to suppress autistic traits, can be a cause of autistic burnout and can exacerbate the effects long-term. Experiencing pressure to say yes to social obligations, self-censoring during conversations to fit the group’s “norms,” and suppressing safe self-stimulatory behaviors are some examples of masking. Unmasking is not always a safe option depending on the social context and can be challenging to start doing when masking is a part of daily life. The autistic population can experience burnout in many ways. During this state, sensory stimuli may feel harsher and individuals can have lower tolerances for bright lights, loud spaces, and intense smells. Social engagements that were enjoyable before burnout may seem obligatory during burnout. The profound exhaustion can make masking harder, which can significantly impact present relationships. Support is crucial during periods of autistic burnout. Although it can be challenging finding long periods of rest, there are small ways to accommodate yourself. These are a few tips to prevent autistic burnout and some techniques to mitigate the exhaustion effects if you are currently experiencing it: 1. Pursue Special Interests Engaging in special interests can bring immense joy, especially when it can not be accessed in workplace/school environments. Whether your interests include consuming media (e.g., film, television, comic books), collecting objects, or making things, consider scheduling intentional time to participate in it throughout the week. 2. Incorporate Breaks into the Day Taking breaks, especially when you feel like you are in a productive zone, may not be something you realize you need. Having visual aids in the workplace/home that remind you to take a break can be helpful. Specificity regarding water, using the bathroom, and eating a meal can replenish your energy between tasks. 3. Setting Boundaries It is important to set boundaries as a form of taking care of yourself. Saying no to social events that you don’t have the energy to attend, finding intentional community with other neurodivergent people, and communicating the type of company you need is a great way to accommodate yourself. 4. Sensory Care To soothe yourself somatically, you can apply deep pressure by using weighted blankets or asking someone you are comfortable with to provide a 20 second hug. Lighting candles that carry your favorite scent can be a relaxing sensory experience as well. Using fidget toys to stim safely can be beneficial during work, school, and social engagements. Moving your body through rocking, swinging, and/or dancing can also be ways you self-soothe. In implementing these tips, remember to be gentle with yourself. Finding ways to self-soothe, set boundaries, take breaks, and incorporate interests during a period of profound exhaustion is a difficult task. The support that you provide yourself is valuable. References Raymaker, D. M., Teo, A. R., Steckler, N. A., Lentz, B., Scharer, M., Santos, A. D., Kapp, S. K., Hunter, M., Joyce, A., & Nicolaidis, C. (2020). “Having all of your internal resources exhausted beyond measure and being left with no clean-up crew”: Defining autistic burnout. Autism in Adulthood, 2(2), 132–143. https://doi.org/10.1089/aut.2019.0079 By Lexi Campbell, MSW, Psychotherapist
Women (cisgender, trans women, and other female-identifying individuals) are often diagnosed with Autism Spectrum Disorder (ASD) later in life as compared to cisgender men. Researchers have cited that cases of undiagnosed Autism may be as prevalent in the population as diagnosed Autism, with female-identifying individuals being particularly vulnerable to late or missed diagnoses (Belcher et al., 2022). The vulnerability to late diagnosis among women can be traced back to foundational research on ASD, which focused on young cisgender boys and led to a skewed understanding of its presentation— which, in turn, contributed to gaps in knowledge among clinical diagnosing professionals (Belcher et al., 2022; Price, 2022). There is now strong evidence indicating differences in Autism presentation as it relates to gender; female-identifying individuals tend to exhibit higher-than-expected social functioning and more prevalent social masking or camouflaging behaviors (accompanied by higher levels of social distress, such as loneliness), show less clearly visible behavior differences, demonstrate more inward-focused emotional challenges, and often experience greater difficulties with sensory sensitivity (Belcher et al., 2022). In a study conducted by Kentrou et al. (2024), researchers also found that one in three Autistic women reported at least one misdiagnosis before being accurately diagnosed with ASD, with Autistic women also reporting misdiagnoses more frequently than Autistic men. Late diagnosis and persistent misdiagnosis of ASD among women have been linked to greater mental health challenges later in life (Price, 2022). With this in mind, Taproot Therapy is facilitating an online support group specifically designed to address the needs of adult women on the spectrum. Led by a neurodivergent affirming clinician, this online therapeutic space will support group participants in exploring their unique experiences of Autism, facilitate collaboration on their specific support needs, help them gain Autism-specific coping tools, support a reduction in feelings of shame and guilt associated with their neurotype, and foster authentic connections with others who understand their journey. This 8-week group provides participants with a supportive community that encourages self-discovery, connection, and growth. Please see the agenda outline below for additional details. Program Outline: Week 1: My Autism Journey We begin our journey together by talking about your experiences with diagnosis or self-diagnosis and identifying your goals for this time together. Week 2: Know Thy Autism Discussion on the ASD brain, identifying your unique Autism strengths, and identifying your needs. Week 3: Sensory Sensitivity Solutions We talk all things sensory and explore what coping tools may be helpful in times of sensory overload. We learn about body scanning for sensory needs. Week 4: ASD & Masking Exploring Autistic masking and related challenges, as well as unmasking. Week 5: Seeking Autistic Joy Discussion on your special and creative interests that make you, YOU! We lean into finding restorative joy in our special interests. Week 6: May I Be Kind to Myself We dive into the challenges of living in a neurotypical-oriented world, and how to tackle our inner critic and those challenging “I shoulds.” Week 7: ASD Burn Out & Prevention Education and discussion on Autism Burnout. We design a burnout prevention plan that is unique to your needs. Week 8: Final Reflections Guided discussions on how to continue to support yourself moving forward and how to apply all that you’ve learned. Groups will take place on Tuesday evenings at 7:00PM via telehealth. Each meeting will be approximately 60 minutes in length. The group is scheduled to start Tuesday, July 15th at 7:00PM. If you are interested in learning more, or if you would like to reserve a spot, please reach out to [email protected] or [email protected] today! References Belcher, H.L., Morein-Zamir, S., Stagg, S.D. & Ford, R.M. (2022). Shining a Light on a Hidden Population: Social Functioning and Mental Health in Women Reporting Autistic Traits But Lacking Diagnosis. Journal of Autism and Developmental Disorders, 53, 3118-3132. http://doi.org/10.1007/s10803-022-05583-2 Kentrou, V., Livingston, L.A., Grove, R., Hoekstra, R.A. & Begeer, S. (2024). Perceived Misdiagnosis of Psychiatric Conditions in Autistic Adults. eClinical Medicine of The Lancet Discovery, 71 (102586). DOI: 10.1016/j.eclinm.2024.102586 Price, D. (2022). Unmasking Autism: Discovering the New Faces of Neurodiversity. Harmony Books. By Lulu Lyle, Taproot Therapy Clinical Trainee
Having ADHD doesn’t excuse “bad behaviors,” however it can explain why some children struggle with them. Attention deficit/hyperactivity disorder, also known as ADHD, can lead to a myriad of ongoing problems related to having a hard time balancing attention, being hyperactive and impulsivity. Oftentimes, children with ADHD also have low self esteem, difficulty in relationships, and poor performance in school. While ADHD is a complex disorder with many facets, there are three general types of ADHD: predominantly inattentive, hyperactive and impulsive, and combined.
It is important to understand which type of ADHD your child has in order to help manage their symptoms most effectively. While ADHD can contribute to undesirable behavior, here are some ways in which caregivers can help their child stay on task, follow the rules, and improve behavior overall. 1. Create a Structured Environment: Organize the environment: Establish designated areas for homework, reading, and relaxation to minimize distractions. Use visual aids: Checklists, visual timetables, and sticky notes can help with organization and task completion, as many people with ADHD respond better to visual cues than to auditory ones. For example, having a morning routine checklist on the fridge to be filled out every morning. Establish routines: Plan the day with clear expectations and predictable rituals for meals, homework, and bedtime. Even further, set alarms to signal your child to move on to the next task during the morning or nighttime routine. 2. Break Down Tasks and Set Expectations: Divide tasks: Large tasks can be overwhelming. Break them into smaller, more manageable steps, which we sometimes call “chunking.” For example, instead of “clean your room,” it can be more manageable to focus on one area at a time, like “clear off your desk.” Another example of this is making the bed, which may seem simple, but when you break it down, there are many steps involved! 1. Strip the bed 2. Take fresh sheets out of the closet 3. Put the fitted sheet on the bed 4. Put the top sheet on the bed 5. Put the blanket on the bed 6. Add any pillows or stuffies to the bed. Focusing on one task at a time can be helpful for those struggling with executive dysfunction. Be clear and consistent: Children with ADHD need clear, consistent expectations and directions. Example: In a two parent household or when coparenting, make sure both parents on the same page about discipline (i.e. how many warnings are given, reward systems, etc) Set limits and consequences: Implement an effective discipline system that teaches appropriate behavior and follows through with consequences. More on consequences: If taking away a privilege is not working, you could try a “reward” system for a positive change in behavior. This could be in the form of verbal praise, privileges, or small gifts. Additionally, lean into the lesson of natural consequences; if your child is not in a dangerous situation, it may be worthwhile to explore the natural consequences of their actions. You may find that they might have a greater impact than consequences that came from you. For example, if you ask your child to pack their favorite snack for the next day multiple times, but they do not listen to your instructions, then they will not be able to enjoy that food at lunch time. 3. Manage Triggers and Emotional Regulation: Identify triggers: Look for signs of frustration or overstimulation. A way to do this is by keeping a journal log to note places or situations when symptoms seem to be heightened. This log should include lifestyle factors like sleep, nutrition, and technology use, as well as emotional triggers like relationship conflicts, criticism, or perception of failure. Teach them coping mechanisms: One example of a coping mechanism is to find other outlets to get the energy out. Your child might respond to signing up for extracurricular activities like sports or clubs that involve outdoor activities. Additionally, you can help your child learn stress management techniques like deep breathing exercises. Communicate openly: Talk with your child about their feelings and experiences to foster a sense of understanding and support. Explain why you’re frustrated and ask what is challenging or difficult for them as well. Remember that your child often hears how you communicate about their ADHD to others, so be mindful of the language you are using. It is important to acknowledge your child’s strengths and successes to help foster a positive self image. If you feel you or your child would benefit from the support of a therapist to help manage their ADHD, don’t hesitate to reach out to [email protected] for a consultation! By Emily Drago, Taproot Therapy Clinical Trainee
Our phones can be wonderful tools. They help us stay connected with loved ones, allow us access to endless audiobooks, podcasts, and music, and provide a world of information right at our fingertips. Unfortunately, there’s also a downside, especially when it comes to social media and screen time. Excessive phone use can negatively affect our mental and physical well-being, and is linked to poor sleep, distorted body image, decreased attention span, and reduced face-to-face social interaction. Research shows that prolonged screen time, particularly in adolescents and young adults, is also associated with an increased risk of depression, anxiety, and other mental health concerns. Even though many people recognize the need to cut back on screen time, making lasting changes can be difficult. If you’re looking to break the habit in order to reclaim your time and increase your focus, here are a few practical tips to help you get started: 1. Limit Screen Time Before Bed and After Waking Grabbing your phone the moment you wake up and using it until you fall asleep can create a cycle of dependence. Try replacing these habits with healthier routines, like journaling in the morning to set intentions for your day, and reading a physical book at night to wind down without a glowing screen. Studies also show that the source of the first “dopamine hit” you receive in the morning is what your brain will seek out throughout the day. Therefore, if your brain’s first source of dopamine of the day is coming from your phone, your brain will seek out this form of stimulation, and the dependence will increase. 2. Set App Time Limits Social media apps like TikTok and Instagram are designed to keep you scrolling. Use your phone’s built-in settings to limit time spent on these platforms, and gradually decrease that limit over time. You'll be surprised how much more time you free up. 3. Keep Your Hands Busy Often, we reach for our phones out of boredom or habit—not because we genuinely want or need to. Find other ways to occupy your hands and mind during downtime. Try a fidget toy, or dive into a creative hobby like knitting, crocheting, or coloring. 4. Create Phone-Free Zones Designate certain areas of your home or times of day as phone-free—like the dining table, bedroom, or during family time. Creating these boundaries helps you be more present in the moment and encourages healthier habits over time. By Nora Carnevale, Taproot Therapy Clinical Trainee
You may have heard the phrase “forgiveness is for you, not the other person.” While that is a powerful statement, it can feel understandably difficult to imagine forgiving someone who has hurt us, or to imagine forgiving ourselves. Forgiveness, according to the Mayo Clinic (2022), generally involves an intentional decision to let go of resentment and anger. It is important to note that forgiveness does not mean condoning what has been done to you or embracing the person who did it. However, in time, it can mean freeing yourself from a strong connection with the painful experience. The peace that can come from arriving at a place of forgiveness can allow you to focus on yourself and move your life forward. Another important note about forgiveness is that it is not aimed at getting someone else to change, it is about controlling what you can and removing the power of a painful experience. The Mayo Clinic (2022) lists some health benefits of forgiveness as having healthier relationships, improved mental health, less anxiety, stress and hostility, fewer symptoms of depression, lower blood pressure, a stronger immune system, improved heart health, and improved self-esteem. Conversely, holding on to resentment can bring anger and bitterness into new relationships, prevent you from enjoying the present moment, contribute to feelings of depression, irritability, and anxiety, and lead to missed opportunities for connections with others. One strategy for forgiving someone else is to imagine what circumstances in a person’s life might have led to them acting in a harmful way (Mayo Clinic, 2022). It can also help to reflect on times that others have forgiven you. This can be particularly helpful to do through journaling or with a therapist. While exploring what it might be like to forgive someone, keep in mind that is a process that might not be linear; you might find yourself revisiting the same situation and forgiving someone multiple times before it really feels like it sticks. There is no rush and no timeline for this. If you feel like you have hurt someone else and want to seek their forgiveness, try to practice self-compassion, and consider reaching out to someone to express regret, without excuses, and including ways to improve going forward. While it may be healing to reach out seeking forgiveness, it is important to remember that no one can be forced to forgive anyone else, and to commit to respecting them no matter what. If it feels like further exploration could benefit you, try a helpful exercise for forgiving ourselves from Dr. Kristin Neff (2024), a pioneer in the space of self-compassion. The first part is to try to write about something you might dwell on about yourself, an insecurity, a decision, or a regret. Simply write down your thoughts about it and how it makes you feel. Next, write a letter to yourself from the perspective of an imaginary friend who knows you completely and who accepts you exactly as you are. Think about what a friend might say to you in response to what you are feeling bad about and how they would express the compassion they feel toward you. Imagine that your friend is telling you that everyone makes mistakes and is human. If you think a friend would gently suggest you make changes, how do you think they would communicate that while maintaining unconditional acceptance and compassion towards you? When you read the letter back, try to really take in those feelings of being supported and let it inform the way you think about it going forward. Arriving at forgiveness for both self and others is often a long and challenging process. Therapy can help you get there if you feel like this is something you could use help with! References: Mayo Clinic Staff. (2022). Forgiveness: letting go of grudges and bitterness. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692 Neff, K. (2024). Exercise 3: Exploring self-compassion through writing. Self-Compassion. https://self-compassion.org/exercises/ By Nora Carnevale, Taproot Therapy Clinical Trainee
Spring’s arrival brings an opportunity to refresh your space. This might look like a deep clean of your apartment, sorting through your wardrobe, or finally cleaning out that one overfilled junk drawer. During this time of renewal, perhaps consider reviewing some of the boundaries you have put in place in your life and evaluating what is and is not serving you at this moment. As a reminder, boundaries are limits we set for ourselves that protect us, and they are unique to each individual and situation. An ideal outcome of healthy boundaries can be the ability to comfortably say “no” and also be comfortable with closeness and intimacy. There are many different types of boundaries, with some listed below:
Boundaries exist on a continuum from porous to rigid, with a healthy boundary landing somewhere in the middle. For example, porous material boundaries could refer to overspending or giving to others in a way that does not promote your well-being or best interests. Rigid material boundaries could look like excessively guarding financial resources and feeling hesitant to spend on even necessities. A healthy material boundary could be donating to a cause you care about without giving beyond your means or helping someone in your life without creating dependency. If this sounds tricky to you, it could be a sign to revisit your material boundaries! If these categories are bringing to mind areas to feel too porous or rigid in your life, it could be a helpful exercise to journal about an example of a porous and rigid version of each, along with the healthy version of the boundary you would like to land on. Some other signs to review your boundaries include feeling pressured to attend too many social events, feeling spread thin at work, and having disproportionate responses to small inconveniences (Dutes & Aslam, 2022). Below are some tips for setting healthy boundaries: Once you have an idea of a boundary that would promote your well-being, it is important to remember that boundaries center on your response to a situation. A rule is put in place for someone else, (“you can’t speak to me like that”) whereas a boundary is put in place for ourselves (“if my friend raises their voice at me, I will end the phone call”). It might also be helpful to think about how you will communicate a boundary in advance. Interpersonal effectiveness techniques such as DEAR MAN can aid in expressing a boundary with confidence and respect. Oftentimes it is tempting to overexplain or justify decisions, but practicing direct communication helps deliver the message clearly and simply. Remember that boundaries are specific to each specific person, in each specific situation, and at this exact time. Boundaries can be flexible and relaxed if there are chances to experience new things and grow if it feels right to you. On the other hand, noticing when saying “yes” is a reflexive choice, and practicing saying “no” to protect your time and energy can also be very beneficial. Perhaps there is one category in which your boundaries could be relaxed and another where they could be reinforced. If you feel like you could use some help identifying healthy boundaries in your life, a therapist can help you explore what feels right for you! References Dutes, K., & Aslam, M. (2022). How to set boundaries and protect your energy. NPR. https://www.npr.org/2022/07/05/1109825194/how-to-set-boundaries-nedra-tawwabTherapist Aid (2024). Boundary Types (Worksheet). Therapist Aid. https://www.therapistaid.com/therapy-worksheet/boundary-types Therapist Aid (2024). Tips for Healthy Boundaries (Worksheet). Therapist Aid. https://www.therapistaid.com/worksheets/healthy-boundaries-tips By Lexi Campbell, Taproot Therapy Clinical Trainee Autism, or Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder that impacts how people communicate, experience, and interact with the world around them (National Autistic Society, 2025). Autism is also a spectrum condition, meaning that it affects people in different ways. The majority of Autism self-advocates (or individuals with suspected or diagnosed Autism who work to advance the disability rights movement with regard to Autism) prefer identity-first language to describe their experience and dislike euphemisms of “differently-abled,” “special,” “handi-cappable” or “person with Autism” (Price, 2022; Autistic Self Advocacy Network, 2025). Identity-first language is preferred because naming the disability shows clear awareness and respect of the lived experience and the challenges which come with it. Autism-self advocates feel person-first language, or statements like “person with Autism,” softens and distances the Autistic experience in a manner that makes neurotypical individuals feel more comfortable— and contributes to persistent stigma that the word Autism is something to distance yourself from (Price, 2022; Autistic Self Advocacy Network, 2025). Additionally, advocates argue person-first language, such as “person with Autism,” suggests the Autistic individual can be separated from their Autism; Autism self-advocates state that Autism is a complex and deeply integrated aspect of an individual’s identity and experience which cannot, nor should be, separate from their personhood (Autistic Self Advocacy Network, 2025). Below is common terminology do’s and don’ts that are advocated for by the Autistic community. While the below are suggestions that emphasize the typical preferences of the Autistic community, please know that each Autistic person may also have individual preferences that may or may not align with these suggestions. Please check in with Autistic individuals that you engage with and ask directly about how they speak about Autism and their personal preferences for terminology. Autism Terminology: Common Do’s and Don’ts (Price, 2022)  References Autistic Self Advocacy Network (ASAN). (2025). Identity-First Language. https://autisticadvocacy.org/about-asan/identity-first-language/ National Autistic Society. (2025). What is Autism? https://www.autism.org.uk/advice-and-guidance/what-is-autism Price, D. (2022). Unmasking Autism: Discovering the New Faces of Neurodiversity. Harmony Books. 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. |
Categories
All
Archives
June 2025
|
RSS Feed
|
|