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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. 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 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 The Power of Letting Yourself Feel Your Feelings: Embracing Your Emotions Without Judgment12/16/2024
Author: Izzy Michels, Taproot Therapy Clinical Trainee
We all experience a range of emotions—joy, sadness, anger, anxiety, frustration, and many others. Sometimes, these emotions feel overwhelming, and we may try to push them aside or ignore them. Society often tells us to "stay positive," "move on," or "keep going," which can make us feel guilty or ashamed for feeling anything less than happy or in control. The truth is: Your emotions are valid. You don’t have to apologize for feeling what you feel. The key to emotional well-being is not in suppressing or avoiding feelings, but in allowing yourself to fully experience them, without judgment. When we let ourselves feel and simply be with our emotions, rather than fighting against them, we can create the space for healing and growth. Why It’s Important to Feel Your Feelings Emotions are a natural human response to life. They don’t happen by accident—they are signals, messages from within that reflect our thoughts, experiences, and needs. Often we’re taught to avoid or control our emotions, especially the uncomfortable ones. We may tell ourselves, “I shouldn’t feel this way,” or “I should be stronger,” or “I don’t have time to feel sad right now.” This kind of thinking doesn’t make our emotions disappear—it just buries them, often making them harder to deal with in the long run. When we avoid our feelings, they can build up and create emotional tension, anxiety, or even physical stress. On the other hand, when we allow ourselves to feel what we feel without judgment, we open ourselves up to self-acceptance and emotional clarity. Here’s why it’s so important to let yourself feel your feelings: 1. Emotions Are a Natural Part of Being Human As human beings, we are designed to feel. We have a wide range of emotions for a reason—they help us navigate the world, make decisions, and connect with others. Emotions like joy, sadness, anger, and fear are all part of the human experience, and each one serves a purpose. When you allow yourself to feel, you're simply honoring your humanity. Emotions are not right or wrong—they just are. Every emotion you feel has something to teach you, whether it’s about your needs, your values, or your boundaries. By embracing your emotions, you're embracing the richness of your own experience, and allowing yourself to be fully present in each moment. 2. Letting Yourself Feel Brings Clarity Often, when we feel a strong emotion—whether it’s anger, sadness, or anxiety—we might try to avoid it because it feels uncomfortable. But when we resist our emotions, they can become more confusing. We might not understand why we feel the way we do, or we might feel disconnected from ourselves. When you let yourself simply feel without judgment, you create clarity. You give yourself the space to fully experience what’s going on inside, which helps you understand where these feelings are coming from. Are you feeling sad because you’re grieving? Are you feeling frustrated because a boundary has been crossed? Are you feeling anxious because you’re facing uncertainty? When you allow your emotions to exist without judgment, you gain insight into your own needs and desires. You become more in tune with yourself, and that self-awareness is the foundation of personal growth. 3. Feeling Your Feelings Helps You Heal Emotions, especially difficult ones like grief, sadness, or anger, can be intense. But suppressing or ignoring these feelings doesn’t make them go away—it just leaves them unresolved. In fact, emotional suppression can sometimes manifest as physical tension, headaches, or fatigue. When you allow yourself to feel, you give yourself the opportunity to process these emotions. Feeling your feelings can be uncomfortable at times, but it is an essential part of healing. Just like a wound needs air to heal, your emotional wounds need space to breathe. By acknowledging and allowing yourself to feel your emotions, you give them the attention they deserve, which can help them dissipate over time. Remember, healing is a process, and it can only happen when you give yourself the permission to feel. 4. Letting Yourself Feel Encourages Self-Compassion We often treat ourselves harshly when we feel emotions we perceive as “negative.” For example, if you’re feeling sad or anxious, you might tell yourself, “I shouldn’t be feeling this way,” or “I should just get over it.” But this kind of self-criticism only deepens the emotional struggle. Instead of criticizing yourself for feeling, try offering yourself compassion. Understand that it’s okay to feel what you feel. In fact, it’s a sign of strength to allow yourself to be vulnerable and honest about your emotions. When you allow yourself to feel without judgment, you create a space for self-compassion to grow. You are telling yourself, “It’s okay to feel this way,” and “I am here for you, no matter what emotions arise.” This kind of compassionate acceptance allows you to release the emotional tension without carrying unnecessary guilt or shame. 5. Feeling Your Emotions Helps You Live in the Present Moment When we try to avoid our emotions, we can easily get caught up in mental loops. We might overanalyze, worry about the future, or ruminate on the past. But all of this distracts us from the present moment. Allowing yourself to feel your emotions brings you back into the here and now. You stop focusing on “what should be” or “what could have been,” and instead, you embrace what is. By fully experiencing your emotions in the present moment, you ground yourself in the reality of your experience. And when you’re grounded in the present, it becomes easier to navigate life with clarity, acceptance, and peace. How to Let Yourself Feel Your Feelings Here are a few simple tips for letting yourself feel your emotions without judgment:
So next time you’re feeling something—whether it’s joy, sadness, frustration, or anything else—remember that it’s okay to feel. You don’t need to explain it, hide it, or judge it. Just let yourself be with it, without guilt or shame. You are allowed to feel, and in feeling, you will find your way back to yourself. |
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