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Chronic pain affects millions of people worldwide, impacting not only physical health but also emotional and mental well-being. For many, the journey to manage chronic pain can feel isolating and exhausting, as pain persists despite various treatments and medications. However, a growing body of research shows that therapy—especially approaches focusing on the mind-body connection—can provide meaningful relief for those suffering from chronic pain. Therapy for chronic pain offers an empowering path to address pain’s root causes and change how it is experienced, helping individuals regain control over their lives.
How Therapy Can Help with Chronic Pain Therapy for chronic pain involves much more than just “thinking away the pain.” It’s a specialized approach that includes understanding the pain cycle, addressing emotional responses, and retraining the brain to respond differently to pain signals. Chronic pain can stem from a variety of conditions, including migraines, fibromyalgia, back pain, and joint pain, often leading to feelings of frustration, hopelessness, and even depression. Pain-focused therapy equips individuals with tools to interrupt these cycles, reduce pain intensity, and increase daily functioning. Types of Therapy for Chronic Pain There are several therapy approaches that have shown promise for chronic pain relief. While each method has its unique techniques, most focus on the connection between the mind and body, teaching individuals how to influence their brain’s perception of pain.
Benefits of Therapy for Chronic Pain Engaging in therapy for chronic pain can bring about numerous benefits that extend beyond pain relief. Some key advantages include:
How to Get Started with Therapy for Chronic Pain Starting therapy for chronic pain typically begins with identifying an approach that resonates with you. It may involve individual therapy sessions focused on specific pain management strategies or joining a structured group where you can share experiences and learn skills alongside others who understand what you’re going through. For those who feel isolated in their journey, a supportive group setting can be a powerful way to foster connection and reduce the burden of chronic pain. Join Our 8-Week Chronic Pain Recovery Group Therapy If you’re looking for a structured, supportive way to address chronic pain, our 8-Week Chronic Pain Recovery Group Therapy could be an ideal next step. This group focuses on Pain Reprocessing Therapy (PRT) and offers participants tools to retrain the brain and nervous system, helping to alleviate pain at its source. Group Details:
Don’t let chronic pain control your life—discover the power of therapy to help you find relief and recovery. Sign up for Taproot Therapy's Chronic Pain Recovery Group Today! To schedule a consultation call, and to reserve your spot, contact Jess at [email protected]. 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
How Gottman-Informed Couples Therapy Can Benefit Your 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. Author: Nora Carnevale, Taproot Therapy Clinical Trainee
When considering the practices that can benefit our lives, it might be easy to agree that gratitude is important. Gratitude is a simple concept, and being thankful is often something many of us are taught to do starting in childhood. For example, when someone else is facing a hard time, we are taught to use that perspective and feel grateful for what we have. Or perhaps the notion of gratitude feels very difficult to imagine if you yourself are amid a challenging situation. While gratitude is something that most people are very familiar with, it might not be part of everyday life. However, working to incorporate gratitude into our regular daily practices, regardless of what is going on around us, can result in a variety of benefits. According to Oppland (2017), a study found that gratitude can help forge friendships; thanking a new contact makes them more likely to seek an ongoing relationship. Reportedly, people who practice gratitude also feel healthier with less pain and better overall health. Gratitude improves psychological well-being by reducing symptoms of depression, enhancing empathy, and reducing aggression. Self-esteem is also positively impacted by gratitude; appreciating the accomplishments of others makes us in turn feel better about ourselves. And finally, gratitude can increase emotional resilience as well as improve sleep quality. In addition to a variety of possible benefits, there are also many ways to incorporate a gratitude practice into your life. Here are some options:
There are no rules when it comes to experimenting with different ways to express gratitude and incorporate it into our lives as a regular practice. These techniques can serve as starting points and can be adapted in any way that feels right. References: Oppland, M. (2017). 13 most popular gratitude exercises and activities. Positive Psychology. https://positivepsychology.com/gratitude-exercises/ Living with chronic pain can feel overwhelming, isolating, and endless. But what if there was a way to not only cope with your pain but to reduce or even recover from it? Our 8-Week Chronic Pain Recovery Group Therapy offers a transformative experience designed to help participants find meaningful relief through Pain Reprocessing Therapy (PRT), a groundbreaking approach that empowers individuals to address chronic pain at its source.
This group provides a supportive, welcoming environment where you can gain skills, find hope, and connect with others on the journey to recovery. What is Pain Reprocessing Therapy (PRT)? Pain Reprocessing Therapy (PRT) is an innovative approach rooted in understanding how the brain and nervous system interact with chronic pain. While physical injuries or conditions often initially cause pain, the brain and nervous system can adapt in ways that make pain a persistent part of everyday life, even if the original source has healed. Through PRT, individuals learn to retrain their brains, reducing the threat response and alleviating chronic pain at its root. By addressing the mind-body connection, PRT helps shift the way pain is experienced, providing real relief and restoring quality of life. What to Expect in the Chronic Pain Recovery Group This 8-week program is designed to provide a comprehensive, structured experience with both individual and group support. Here’s what you can look forward to: 1. Weekly 90-Minute Sessions Meet once a week for 90 minutes in a reliable, consistent space that fosters safety, support, and progress. 2. Guided Discussions Each session focuses on essential topics for chronic pain management, such as handling flare-ups, managing doubt, and navigating complex medical advice. These discussions provide valuable insights and practical strategies for reducing pain. 3. Skill Building Learn powerful skills to apply in daily life, including somatic tracking, cognitive-behavioral techniques, and strategies to reduce fear around your pain. Each tool is designed to help alleviate pain by reshaping how the brain interprets it, making it possible to reclaim your day-to-day activities. 4. Peer Support and Connection Chronic pain can be isolating. Connecting with others who truly understand the journey can make a huge difference in how you feel. This group provides a safe space to share your experiences, gain support, and reduce feelings of loneliness. Who Should Attend? This group is perfect for individuals who:
Discover the Potential for True Recovery The 8-Week Chronic Pain Recovery Group Therapy offers a fresh approach to healing, grounded in PRT’s research-backed techniques. Rather than simply managing symptoms, this program helps participants address pain at its source. Each session provides tools, support, and insights that empower you to reshape your experience with pain and find a path forward. Ready to Take the Next Step? Join our 8-Week Chronic Pain Recovery Group Therapy and discover how Pain Reprocessing Therapy could change your life. The group will be facilitated by Jess Freedman, LMSW, certified practitioner of pain reprocessing therapy (PRT). To schedule a consultation call, and to reserve your spot, contact Jess at [email protected]. Are you and your partner ready to deepen your bond, improve communication, and create a stronger, more resilient relationship? Our 6-week online Gottman-Informed Couples Therapy Program offers a unique opportunity to strengthen your relationship in a supportive, structured setting.
Why Choose Gottman-Informed Couples Therapy? The Gottman Method is renowned for its evidence-based approach to helping couples build lasting connections. Grounded in decades of research, the Gottman Method focuses on enhancing relationship fundamentals like friendship, intimacy, and conflict management—tools that any couple can benefit from. Whether you're newly together or have been a couple for years, this program provides insights and practices to bring you closer and resolve challenges together. What to Expect in Our Couples Therapy Program Our structured 6-week program offers a blend of individual and joint sessions, combining Gottman Method principles with practical steps toward strengthening your relationship. Program Overview:
Who Is This Program For? This online program is ideal for any couple committed to enhancing their connection and communication, regardless of relationship stage. It’s perfect for partners who want to learn new ways to navigate challenges, build deeper trust, and create a shared sense of purpose. Why Invest in Your Relationship Now? In today’s fast-paced world, it’s easy for relationships to take a backseat to other priorities. Yet a strong, healthy partnership is a foundation for overall happiness and stability. This online program offers dedicated time for couples to reconnect, learn, and grow—an investment that can have lasting benefits. Ready to strengthen your relationship? Spaces are limited! Reserve your spot today by contacting hello@taproottherapynyc.com and take the first step towards a stronger, more fulfilling relationship. Author: Izzy Michels, Taproot Therapy Clinical Trainee
When so much is being asked or expected of you, it can feel nearly impossible to check in with yourself about what you really need amidst the chaos. Setting boundaries is a crucial part of maintaining your mental and emotional health. Advocating for yourself can be challenging, especially in tough situations or strained relationships. However, the first step in setting boundaries is realizing that you have the autonomy to do so. What are Boundaries? Boundaries are guidelines that help you define what is personally acceptable and what is not in your relationships and interactions. They can be physical, emotional, or even digital. Think of boundaries as a protective fence around your personal space—one that keeps you safe while allowing healthy connections to flourish. What is the Difference Between a Boundary and a Request? Boundary: An internal guideline you establish for yourself. Request: An external ask you make of others. Why Boundaries Matter
Recognizing Your Limits Before you can set boundaries, it’s essential to understand your limits. Reflect on situations where you feel drained or overwhelmed. Ask yourself:
Practical Tips for Setting Boundaries
Setting boundaries is a vital skill for maintaining a healthy balance in life. By taking the time to understand and communicate your limits, you create a foundation for healthier relationships and improved overall well-being. It’s not always easy but remember it’s possible! Author: Lexi Campbell, Taproot Therapy Clinical Trainee
Many kinds of people alter their behaviors to meet expected social, cultural, or situational norms. While neurotypical individuals may not have to actively think about their behaviors to satisfy social norms, neurodiverse individuals often feel pressure to conform and meet social expectations (Pearson & Rose, 2021; Stanich, 2024). The term masking refers to the act of concealing neurodivergent behavior in favor of neurotypical alternatives for social interaction, behavior, and sensory experience, in order to socially conform and evade detection as neurodiverse (Pearson & Rose, 2021). Many neurodiverse individuals, particularly those living with Autism Spectrum Disorder, feel masking is necessary to avoid exclusion and discrimination, and to ensure safety (Stanich, 2024). Masking techniques can vary depending on the individual, but examples include forcing oneself to make and maintain eye contact, suppressing reactions to disruptive sensory stimuli, rehearsing scripts of responses before a conversation, imitating how neurotypical individuals talk and interact with others, forcing oneself to engage in small talk despite being uninterested or exhausted, and monitoring personal behavior through an internal dialogue (Stanich, 2024). Research indicates that masking is heavily influenced by environment and context: race, ethnicity, gender, sexuality, disability status, immigration status, and other intersections of identity impact when and why masking occurs and how masking is used by a neurodiverse individual (Pearson & Rose, 2021). While masking minimizes the risk of discrimination and often prevents social stigma, it often comes at a cost to the masked individual. Long-term masking has been connected to mental health challenges including burnout, anxiety, depression, substance use, and a loss of sense of self (Pearson & Rose, 2021; Stanich, 2024). Unmasking is the process in which a neurodiverse person stops trying to act neurotypical and instead works towards embracing their authentic self (Stanich, 2024). Unmasking might look like finding quiet when experiencing intense sensory stimuli, taking alone time to recharge as needed, not forcing eye contact, connecting with the neurodiverse community, indulging in spaces that support one’s special interests, and embracing one’s unique neurodiverse traits with compassion and without negative judgment (Stanich, 2024). It is important to note that unmasking should be done with safety in mind— neurodiverse BIPOC, neurodiverse LGBTQIA+, and neurodiverse individuals with multiple intersecting identities face additional barriers due to pervasive, institutional discrimination, and may need to take precautions to ensure their safety in certain contexts given their marginalized status in a variety of environments. The process of unmasking is different for each neurodiverse individual. For many, safely unmasking is a key step in living life with self-determination and authenticity. Wherever one is in their journey, the support of an affirming mental health professional and neurodiverse peer support groups can be immensely supportive and impactful. Taproot Therapy has several clinicians with experience supporting the neurodiverse community. Please don’t hesitate to reach out, should you or someone you care about wish to explore their neurodiverse authentic self. References Cleveland Clinic. (2024). Neurodivergent. https://my.clevelandclinic.org/health/symptoms/23154-neurodivergent Stanich, A. (2024). All the World’s a (Neurotypical) Stage: Neurodivergent Folklore, Autistic Masking, and Virtual Spaces for Discussing Autistic Identity. Journal of American Folklore, 137(545): 293-307. https://doi.org/10.5406/15351882.137.545.02 Pearson, A. & Rose, K. (2021). A Conceptual Analysis of Autistic Masking: Understanding the Narrative of Stigma and the Illusion of Choice. Autism in Adulthood, 3(1): 52-60. https://doi.org/10.1089/aut.2020.0043 Author: Lexi Campbell, Taproot Therapy Clinical Trainee
Self-compassion is the act of directing the same kindness that you might be inclined to show a friend who is struggling, back towards yourself (Neff, 2015). It is actively supporting you when you are feeling inadequate, experiencing a challenge, or recovering from making a mistake. Rather than criticize your shortcomings, self-compassion urges you to identify the pain you are experiencing and ask yourself: what is the best way I can comfort and care for myself right now? Self-compassion is an impactful tool to address our suffering because it helps us to identify our unique needs, feel less alone, and soothe ourselves in challenging moments. There are three key elements of self-compassion: self-kindness, common humanity, and mindfulness (Neff, 2015). First, self-compassion begins with expressing kindness to ourselves. Rather than judge or blame ourselves for our suffering, we instead try to be gentle, patient, encouraging, and supportive—much like a good friend or mentor might be (Neff, 2015). This helps us to feel safe and cope more effectively with challenges. Second, self-compassion is rooted in a sense of common humanity (Neff, 2015). It is a reminder that all humans experience suffering— which may differ greatly in type and amount— but that being human is the experience of vulnerability, imperfection, challenge, and at times, failure. When we are self-compassionate, we remind ourselves that we are not alone. Third, self-compassion encourages a thoughtful approach to coping with challenges (Neff, 2015). Mindfulness helps us to observe our struggle without judging it as bad or good, and instead consider the situation from alternative perspectives. It helps us identify less with the negativity of our suffering and more with compassion in how we might treat a friend in a similar situation (Neff, 2015). If you are interested in exploring the concept of self-compassion more, follow the guided exercise below: How would you treat a friend?
References Neff, K. (2015). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow Paperbacks. Author: Nora Carnevale, Taproot Therapy Clinical Trainee
Throughout life, change is a constant. However, when it comes to making a specific change in our lives, we often experience feelings of ambivalence. Experiencing ambivalence in the face of change is normal, since there is safety and security in maintaining our own status quo. Motivational interviewing (MI) is an evidence-based, person-centered method for bringing about change (Miller & Rollnick, 2023). “Motivation” refers to what helps inspire someone to action, and “interviewing” refers to the fact that one person is guiding the interaction (Miller & Rollnick, 2023). While potential changes can take many forms, some examples relate to pursuing new career paths, setting boundaries, finding healthy coping mechanisms, and navigating interpersonal relationships. Through use of MI skills, a clinician can begin to understand what truly moves someone to take the first steps on a new path. The concept of motivational interviewing grew out of close observations and reflections on clinical interactions. Initially used to help individuals recovering from alcohol use disorder, it has since grown into a broadly applicable practice and accompanies a variety of therapeutic modalities. Globally, MI has been widely studied and there are more than 2,000 controlled clinical trials involving its use (Miller & Rollnick, 2023). As further evidence of its applicability, MI is used across a broad range of professions that offer health and education services to individuals and communities. MI acknowledges that change is a process that unfolds over time, and often through interpersonal exchanges. The “MI Spirit” that practitioners draw from consists of partnership, acceptance, compassion, and empowerment. Partnership between a clinician and client refers to viewing the process of therapy as a collaboration, with both individuals working toward the goals that a client identifies for themselves. Therapists meet clients where they are without judgment and with full acceptance, recognizing that motivation for change typically does not arise from feeling shame or worthlessness, but from being fully accepted (Miller & Rollnick, 2023). In addition, compassion comes into play as an intent to give top priority to the health and well-being of the individual seeking help. Finally, empowerment is a result of recognizing that clients already have what they need to change, and a therapist using MI is simply helping them to find it. This spirit is reflected in the way therapists engage with clients about change and growth in order to strengthen motivation and commitment. According to Miller and Rollnick (2023), “when people learn about MI, they often seem to recognize it as if they were being reminded of something they already knew about being human.” Through this proven tool, it is possible to cultivate hope and optimism regarding our ability to change. References Miller, W.R. & Rollnick, S. (2023). Motivational Interviewing: Helping People Change and Grow (4th ed). The Guilford Press. Author: Lexi Campbell, Taproot Therapy Clinical Trainee
In our modern lives, we often find ourselves in motion. We fill our days with movement: we email, we scroll, we worry, we text, we ruminate, we react— we do our best to keep up with a fast-paced world. What would it be like to consciously pause in the face of this constant activity? What would it look like to intentionally slow our mental workload from rushing around our mind, and instead stop for a minute or two, and simply observe what we are feeling? Pausing is a momentary suspension of activity: a temporary disengagement from the act of doing something (Brach, 2003). Pausing can last several minutes or more, and after a pre- determined amount of time, we return to our activities. As we practice pausing, we stop what we’re doing and we try to be completely present with our inner experience at that moment in time (Brach, 2003). We take deep breaths, notice the sensations in our bodies, and name our feelings without judgment. Please know that there are times when pausing is not appropriate. If our life or someone else’s life is in danger we don’t pause— we instead work towards safety. But when danger to ourselves or others is not a threat, practicing pausing can be a powerful way to find calm, as well as a key tool to reach for when we feel anxious, overstimulated, disconnected, or even when we are struggling in a disagreement with a friend or loved one (Brach, 2003). If you are interested in trying out a ‘pause,’ please follow the guided prompt below. Choose a time that you are engaged in an activity (such as reading, emailing, cleaning, texting, scrolling social media, eating, etc.) and explore pausing for a minute or more. Begin by stopping the activity you are currently doing, sitting comfortably in a chair or on the ground, and if it feels safe to do so, closing your eyes. Take four to five deep breaths. With each exhale, start to notice: what does my body feel like right now? What sensations are coming up as I breathe in and then exhale out? Some of us might notice the grounding feeling of having our feet firmly on the floor. Others might notice a tension in their shoulders. Perhaps some of us notice our muscles relax more with each deep breath. Then ask yourself, what feelings do I notice right now? For some of us, pausing might feel difficult and we notice that we’re feeling restless. Perhaps we feel a desire to return to our activity. Some of us may experience a deep sense of peace in pausing. Do your best to name each feeling as it comes up, without any judgment as to whether it’s good or bad. Continue to breathe deeply and observe the sensations in your body and your inner feelings. Then, when you feel ready, open your eyes, end the pause, and return to your activity. But as you return, ask yourself: do I notice any changes within myself after pausing? The practice of pausing might feel at odds with the busyness of day-to-day life. However, even small and brief acts of pausing can foster deeper connections with our feelings and our experiences, as well as offer refuge in an increasingly busy world. References Brach, T. (2003). Radical Acceptance: Embracing Your Life with the Heart of a Buddha. Bantam Books. |
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