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Sleep Hygiene and Mental Health

1/8/2025

Author: Nora Carnevale, Taproot Therapy Clinical Trainee

It can often feel that the entire tone of our day depends on whether we get a good night’s sleep. When we are tired, even the most routine tasks can feel overwhelming. This is likely due to the connection between our sleep and mental health. Ongoing research is being done to investigate the bidirectional relationship between the two (Suni & Dimitriu, 2024), but it is clear that sleep issues can worsen mental health issues and mental health issues can result in lower quality sleep. Our mental health affects our thoughts, feelings and behaviors as well as how we interact with others, cope with stress, and make decisions.

As a reminder of just how valuable our sleep is, according to UC Davis Health (2023) some of the additional benefits are that it promotes growth, helps heart health, supports weight management, helps strengthen immunity, reduces the risk of injury, increases attention span, and improves memory and learning. Although the optimal amount of sleep might vary from person to person, it is recommended that the average person get between seven and eight hours (UC Davis Health, 2023). While some people claim they benefit from less sleep per night, those known as “short sleepers” are actually a very small amount of the population.

The quality of sleep is as important as the quantity of sleep. Here are some suggestions for getting a better night’s sleep, according to UC Davis Health (2023):

The first suggestion is well-known and yet hard for many to implement; store all digital devices in an area of the house other than the bedroom.
Since we use phones as alarm clocks lately, use a separate alarm clock rather than your phone or tablet to wake you up.
Avoid snacking, sugar, caffeine, and alcohol during the hours close to your ideal bedtime.
Two hours before you would like to be asleep, turn off electronics, TVs, and computers. The blue light from electronic devices causes your brain to stay active, so turning them off before bed gives your brain a chance to unwind and get ready for sleep.
Sleep in a dark room whenever possible since light stimulates the brain.
Keep your bedroom temperature cool.
Aim for a consistent bedtime routine and sleep schedule. Identify an ideal time to sleep every night and wake up at the same time every morning. It is ideal to keep this schedule on the weekends as well to get the most out of your routine.

If it feels useful, let this serve as a reminder of the foundational role sleep plays in our lives and, more specifically, with our mental health. The start of a new year could be a great time to check in with the quality of sleep you have been experiencing lately and whether some changes are needed. If you are experiencing poor quality sleep, working collaboratively with a therapist can also help to address these issues, ultimately improving your sleep and mental health.

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 Judgment

12/16/2024

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:

Acknowledge your feelings: Take a moment to check in with yourself. Ask, “What am I feeling right now?” and be honest with yourself, even if the answer is uncomfortable. Sometimes, simply acknowledging the emotion can make it feel less overwhelming.
Give yourself permission to feel: Understand that emotions are natural and valid, even if they don’t fit into a "perfect" image of who you think you should be. You are allowed to feel whatever you’re feeling, without needing to justify it.
Practice mindfulness: When you feel an emotion arise, try to observe it without attaching any labels to it. Notice where you feel it in your body, and simply allow it to exist. You don’t need to act on it right away—just feel it and let it be.
Don’t rush the process: Emotions take time to move through us. Don’t feel like you have to “fix” how you’re feeling right away. Give yourself the grace to feel your emotions fully, knowing that they won’t last forever.
Offer yourself kindness: If you feel upset or overwhelmed, talk to yourself as you would a close friend. Remind yourself that it’s okay to be human, and that your feelings are part of your experience.

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.

Tapping to Reduce Stress

12/11/2024

Author: Nora Carnevale, Taproot Therapy Clinical Trainee

Tapping is a simple technique that can help anyone find relief from common stressors. It is also effective with deeper issues such as depression, anxiety, and insomnia. Several studies have evaluated the effectiveness of Tapping, and there is promising data to show its effectiveness, including one that determined Tapping to be an effective way to reduce anxiety in pre-surgical patients (Menevse & Yayla, 2024). Tapping is also commonly referred to as “Emotional Freedom Techniques.”

Drawing on principles from ancient Chinese acupressure and modern psychology, tapping is partly based on the idea that meridian pathways, which are the pressure points used in acupuncture, improve energy flow and promote balance in the body. The places on the body that are frequently used are called EFT Tapping points and one uses their fingertips to gently tap them. The standard points that are used include the side of the hand, eyebrow, side of the eye, under the eye, under the nose, under the mouth, collarbone, under the arm, and the top of the head. The second part of tapping involves focusing on current issues, including any negative feelings. Some people do this by verbalizing statements or focusing on replaying memories. The tapping exercise begins with the current negative feelings, then progresses into releasing and moving toward a more positive framing.

When in the midst of a stressful moment, the amygdala can activate a flight or fight response even when there is no imminent danger present. Tapping is thought to send a signal to the brain that there is no real danger, and it helps to lower the stress response, promoting a feeling of safety by calming the nervous system. Consciously thinking about or speaking about what is distressing can also serve to disrupt chronic stress cycles and keep us focused in the present moment. Since many physical issues such as insufficient sleep or pain can be exacerbated by stress, tapping can ultimately lead to relief in these areas as well. The practice of tapping is based on cultivating a mind-body connection and promoting compassion toward ourselves, and anyone can try it!

If you are interested, below is a guided tapping exercise along with example statements to get started:

The first step is to choose a challenging situation to focus on. This can be an unresolved problem, a troubling memory, fear, anxiety, or a physical issue.
Next, use a scale from 0-10 to rate the intensity of the issue.
Try to accept yourself as fully as possible, while also acknowledging the problem. Remember, accepting a situation is not the same as condoning or liking it. This part can be incorporated into a statement such as, “even though I am feeling anxious about work, I fully accept myself at this moment.”
Begin to move through the tapping sequences, starting with the side of the hand. Use your fingers on one hand to gently tap the outer edge of the opposite hand for a few seconds, repeating the gentle tapping. While tapping through the sequence, you can voice more details about how you feel about the issue. For example: “my manager gave me some harsh feedback and I feel like it means I am doing a bad job”
Next, tap above one eyebrow while continuing to voice your concerns in whatever way feels best.
Move down to below one eye, and an example of continuing to vent about this topic could be to say “I am so stressed about all of this. I just don’t know how to get past this.” As you start to eventually feel some relaxation, you can start to reframe statements into positives.
Tap the upper lip. An example of moving into positive statements while doing so would be to say, “I am so worried about this feedback from my manager because I really care.”
Tapping the area between your chin and your lip, “I know I have received and incorporated feedback before and been okay.” Continue to tap while either repeating the positive statement or trying new versions.
Tap each side of your collarbone
Tap one side of the underarm below the armpit
Conclude by tapping the top of the head while continuing to share positive thoughts, for example, “I can get through this and continue doing a great job at work.”
After tapping, rate the intensity of the feelings again from a scale of 0-10

Feel free to repeat the tapping sequence several times. With some practice, you can find out what might feel best and most effective for you.

References

Ortner, N. How does tapping work? All about EFT tapping. The Tapping Solution.
https://www.thetappingsolution.com/blog/how-does-tapping-work/?lid=i9cdd3qps7mh
The Tapping Solution. What Is EFT Tapping? Beginner's Guide to Emotional Freedom Technique.
https://www.thetappingsolution.com/eft-tapping/#sequence
Menevse, S, Aysegul, Y. (2024). Effect of Emotional Freedom Technique applied to patients before laparoscopic cholecystectomy on surgical fear and anxiety: a randomized controlled trial. Journal of PeriAnesthesia Nursing.
https://doi.org/10.1016/j.jopan.2023.07.006

Therapy for Chronic Pain: Finding Relief and Restoring Quality of Life

12/2/2024

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.

Cognitive Behavioral Therapy (CBT) for Pain
CBT is a widely used therapy approach that helps individuals change unhelpful thought patterns related to pain. By addressing fears, catastrophizing thoughts, and beliefs about pain, CBT enables individuals to reduce stress, improve mood, and regain a sense of control over their lives. Studies have shown that CBT can lead to significant reductions in pain intensity and enhance overall quality of life.
Pain Reprocessing Therapy (PRT)
Pain Reprocessing Therapy is an innovative approach that targets the brain’s role in maintaining chronic pain. PRT teaches individuals to reinterpret pain signals and reduce their fear of pain, effectively reconditioning the brain to “turn down” pain signals. For those suffering from persistent pain, PRT offers an effective way to change how the brain processes and responds to pain, providing lasting relief without relying on medications.
Acceptance and Commitment Therapy (ACT)
ACT helps individuals with chronic pain learn to live fully, even when pain is present. By fostering acceptance and psychological flexibility, ACT allows people to focus on meaningful goals instead of being consumed by pain. This approach helps reduce the mental and emotional toll of pain, enabling people to reclaim their sense of self and live according to their values.
Mindfulness-Based Stress Reduction (MBSR)
Mindfulness practices have been shown to reduce pain by helping individuals develop a more balanced, non-judgmental awareness of their physical and emotional experiences. MBSR combines mindfulness and meditation techniques to help people manage pain without becoming overwhelmed. This approach improves pain tolerance and reduces the stress that can exacerbate 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:

Reduced Pain Intensity: Therapy helps recalibrate the brain’s response to pain, leading to noticeable reductions in pain levels.
Improved Mental Health: Managing chronic pain can lead to feelings of anxiety and depression; therapy addresses these mental health aspects, improving overall well-being.
Increased Mobility and Functioning: With lessened pain and greater mental resilience, therapy often leads to improvements in physical functioning and activity levels.
Enhanced Quality of Life: By reducing pain’s grip on daily life, individuals can experience more joy, freedom, and fulfillment.

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:

Duration: 8 weeks, with weekly 90-minute sessions
What to Expect: Guided discussions, skill-building sessions, and peer support, covering topics like managing flare-ups, handling doubt, and using somatic tracking techniques to address pain.
Who Should Attend: This group is perfect for those living with conditions like migraines, fibromyalgia, back pain, and other chronic pain sources, especially if you’re ready to explore new ways to manage pain and connect with others on a similar journey.

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!

For more information, please email [email protected]

Gottman-Informed Couples Therapy: Building Stronger, Healthier Relationships

11/25/2024

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

Building the “Sound Relationship House”
The Gottman Method introduces a model called the “Sound Relationship House,” which identifies foundational elements of healthy relationships, including:
- Trust and commitment
- Fondness and admiration
- Emotional attunement and conflict management
By focusing on these aspects, couples learn how to cultivate a safe, supportive environment where they can address challenges together.
Turning Towards Instead of Away
One of the core Gottman principles is the idea of “turning towards” your partner rather than “turning away.” This concept encourages couples to respond positively to each other’s needs for connection, no matter how small, strengthening the bond over time. Turning toward each other, especially during moments of stress or conflict, lays the foundation for a resilient partnership.
Managing Conflict, Not Eliminating It
Conflict is inevitable in any relationship, but Gottman-Informed Couples Therapy teaches that how you handle conflict is what truly matters. Couples learn how to identify and understand “perpetual problems”—those issues that recur over time. Instead of aiming to “fix” every problem, the Gottman Method helps partners navigate these conflicts in a way that brings them closer rather than driving them apart.
Creating Shared Meaning and Deepening Intimacy
A key aspect of the Gottman Method is helping couples develop a sense of shared meaning in their lives. This includes creating rituals, establishing shared values, and building a vision for the future. Through exercises and guided conversations, couples can foster a deeper emotional connection and build a relationship that feels meaningful and fulfilling.
Developing Emotional Intelligence as a Couple
Gottman-Informed Couples Therapy emphasizes the role of emotional intelligence in healthy relationships. Couples learn skills to manage their own emotions while being more attuned to their partner’s feelings. This mutual understanding and empathy lead to more constructive interactions and a stronger sense of support.

How Gottman-Informed Couples Therapy Can Benefit Your Relationship

Enhanced Communication: Learn tools to communicate more effectively and compassionately, reducing misunderstandings and increasing emotional closeness.
Strengthened Trust: Through practices that build emotional safety, you and your partner can develop a deeper trust that fosters long-term commitment.
Improved Conflict Resolution: Gain skills to approach conflict in a constructive manner, turning challenges into opportunities for growth.
Increased Intimacy: By deepening your understanding of each other’s emotional world, you can build a more connected and intimate 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.

The Benefits of Gratitude Practice

11/18/2024

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:

Gratitude prompts: These prompts can be used in any form to spark ideas and expand upon. Some examples are “I’m grateful for three things I see”, “I’m grateful for three things I hear”, “I’m grateful for these three friends”
Journaling: writing even one line a day in a journal about something you are grateful for that day or writing as much as you would like about the topic.
Gratitude jar: write one thing you are grateful for each day on a small piece of paper and put it in the jar. Over time, the jar will fill up and you can periodically revisit all the different things you were appreciative of.
Gratitude letter: Write a letter to someone you feel gratitude toward and explain all the reasons why. Studies have indicated the positive psychological benefits of a gratitude letter on both the recipient and the writer (Oppland, 2017). Another option for the gratitude letter is to write one to yourself! Reflecting on all the things you appreciate about yourself can also be a beneficial experience.

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/

Finding Relief: Join Our 8-Week Chronic Pain Recovery Group Therapy

11/11/2024

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:

Live with chronic pain from conditions like back pain, neck pain, shoulder pain, knee pain, migraines, or fibromyalgia.
Struggle with the emotional and mental toll of chronic pain, including frustration, fear, or isolation.
Seek new, effective strategies for managing pain and improving overall quality of life.
Want to connect with others who understand the challenges of living with chronic pain.

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].

Strengthen Your Connection: Join Our Gottman-Informed Couples Therapy Program

11/7/2024

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:

Week 1: Outlining Issues and Background Intake
Start your journey by identifying key relationship challenges. This intake session helps us understand your unique story and goals, laying a foundation for meaningful growth.
Week 2: Individual Sessions
Gain clarity in two one-on-one sessions, where each partner reflects on personal needs and prepares for collaborative work. This stage allows for personal insights to support the couple’s progress.
Week 3: Coming Together and Identifying Triggers
Reconnect as a couple by identifying emotional triggers and recognizing early warning signs of conflict. Understanding these dynamics helps you communicate more effectively and with empathy.
Week 4: Exploring Constructive Conflict
Develop skills to handle disagreements constructively. By transforming conflict into a pathway to growth, couples learn to handle challenges with resilience and respect.
Week 5: Identifying Strengths and Boundaries
Celebrate your relationship’s strengths while setting healthy boundaries that safeguard your connection. Boundaries and strengths are essential pillars for a long-lasting relationship.
Week 6: Building Intimacy, Respect, and Shared Meaning
Solidify your bond by fostering a deeper connection. We’ll focus on mutual respect, friendship, and building a shared vision for your future together.

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.

The Power of Boundary Setting: Your Essential Toolkit for Well-Being

11/4/2024

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

Protecting Your Well-Being: Boundaries help prevent burnout and resentment in various settings and relationships allowing you to say no when you need to.
Enhancing Relationships: Healthy boundaries promote mutual respect and understanding in relationships. They create clear expectations and reduce misunderstandings.
Encouraging Self-Esteem: Setting boundaries reinforces your self-worth and reminds others that your needs are important!

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:

What situations make me uncomfortable?
Where do I often feel pressured to say yes?
What do I need to feel safe and respected?

Practical Tips for Setting Boundaries

Be Clear and Specific: Communicate your boundaries directly and clearly. Use “I” statements to express your needs without blaming others (e.g., “I need some quiet time after work”).
Practice Saying No: It’s okay to decline requests that infringe on your boundaries. Start with small “no” responses to build your confidence.
Stay Consistent: Once you’ve set a boundary, stick to it. Consistency reinforces your message and helps others understand your limits.
Prepare for Pushback: Not everyone will respond positively to your boundaries. Be ready to reaffirm your needs calmly and assertively.
Check In with Yourself: Regularly assess your boundaries and adjust them as needed. Your needs may change, and that’s perfectly okay.

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!

What is Masking, and How Does It Impact Neurodiverse Individuals?

10/28/2024

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

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