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By Emily Drago, Taproot Therapy Clinical Trainee
Our phones can be wonderful tools. They help us stay connected with loved ones, allow us access to endless audiobooks, podcasts, and music, and provide a world of information right at our fingertips. Unfortunately, there’s also a downside, especially when it comes to social media and screen time. Excessive phone use can negatively affect our mental and physical well-being, and is linked to poor sleep, distorted body image, decreased attention span, and reduced face-to-face social interaction. Research shows that prolonged screen time, particularly in adolescents and young adults, is also associated with an increased risk of depression, anxiety, and other mental health concerns. Even though many people recognize the need to cut back on screen time, making lasting changes can be difficult. If you’re looking to break the habit in order to reclaim your time and increase your focus, here are a few practical tips to help you get started: 1. Limit Screen Time Before Bed and After Waking Grabbing your phone the moment you wake up and using it until you fall asleep can create a cycle of dependence. Try replacing these habits with healthier routines, like journaling in the morning to set intentions for your day, and reading a physical book at night to wind down without a glowing screen. Studies also show that the source of the first “dopamine hit” you receive in the morning is what your brain will seek out throughout the day. Therefore, if your brain’s first source of dopamine of the day is coming from your phone, your brain will seek out this form of stimulation, and the dependence will increase. 2. Set App Time Limits Social media apps like TikTok and Instagram are designed to keep you scrolling. Use your phone’s built-in settings to limit time spent on these platforms, and gradually decrease that limit over time. You'll be surprised how much more time you free up. 3. Keep Your Hands Busy Often, we reach for our phones out of boredom or habit—not because we genuinely want or need to. Find other ways to occupy your hands and mind during downtime. Try a fidget toy, or dive into a creative hobby like knitting, crocheting, or coloring. 4. Create Phone-Free Zones Designate certain areas of your home or times of day as phone-free—like the dining table, bedroom, or during family time. Creating these boundaries helps you be more present in the moment and encourages healthier habits over time. By Nora Carnevale, Taproot Therapy Clinical Trainee
You may have heard the phrase “forgiveness is for you, not the other person.” While that is a powerful statement, it can feel understandably difficult to imagine forgiving someone who has hurt us, or to imagine forgiving ourselves. Forgiveness, according to the Mayo Clinic (2022), generally involves an intentional decision to let go of resentment and anger. It is important to note that forgiveness does not mean condoning what has been done to you or embracing the person who did it. However, in time, it can mean freeing yourself from a strong connection with the painful experience. The peace that can come from arriving at a place of forgiveness can allow you to focus on yourself and move your life forward. Another important note about forgiveness is that it is not aimed at getting someone else to change, it is about controlling what you can and removing the power of a painful experience. The Mayo Clinic (2022) lists some health benefits of forgiveness as having healthier relationships, improved mental health, less anxiety, stress and hostility, fewer symptoms of depression, lower blood pressure, a stronger immune system, improved heart health, and improved self-esteem. Conversely, holding on to resentment can bring anger and bitterness into new relationships, prevent you from enjoying the present moment, contribute to feelings of depression, irritability, and anxiety, and lead to missed opportunities for connections with others. One strategy for forgiving someone else is to imagine what circumstances in a person’s life might have led to them acting in a harmful way (Mayo Clinic, 2022). It can also help to reflect on times that others have forgiven you. This can be particularly helpful to do through journaling or with a therapist. While exploring what it might be like to forgive someone, keep in mind that is a process that might not be linear; you might find yourself revisiting the same situation and forgiving someone multiple times before it really feels like it sticks. There is no rush and no timeline for this. If you feel like you have hurt someone else and want to seek their forgiveness, try to practice self-compassion, and consider reaching out to someone to express regret, without excuses, and including ways to improve going forward. While it may be healing to reach out seeking forgiveness, it is important to remember that no one can be forced to forgive anyone else, and to commit to respecting them no matter what. If it feels like further exploration could benefit you, try a helpful exercise for forgiving ourselves from Dr. Kristin Neff (2024), a pioneer in the space of self-compassion. The first part is to try to write about something you might dwell on about yourself, an insecurity, a decision, or a regret. Simply write down your thoughts about it and how it makes you feel. Next, write a letter to yourself from the perspective of an imaginary friend who knows you completely and who accepts you exactly as you are. Think about what a friend might say to you in response to what you are feeling bad about and how they would express the compassion they feel toward you. Imagine that your friend is telling you that everyone makes mistakes and is human. If you think a friend would gently suggest you make changes, how do you think they would communicate that while maintaining unconditional acceptance and compassion towards you? When you read the letter back, try to really take in those feelings of being supported and let it inform the way you think about it going forward. Arriving at forgiveness for both self and others is often a long and challenging process. Therapy can help you get there if you feel like this is something you could use help with! References: Mayo Clinic Staff. (2022). Forgiveness: letting go of grudges and bitterness. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692 Neff, K. (2024). Exercise 3: Exploring self-compassion through writing. Self-Compassion. https://self-compassion.org/exercises/ By Nora Carnevale, Taproot Therapy Clinical Trainee
Spring’s arrival brings an opportunity to refresh your space. This might look like a deep clean of your apartment, sorting through your wardrobe, or finally cleaning out that one overfilled junk drawer. During this time of renewal, perhaps consider reviewing some of the boundaries you have put in place in your life and evaluating what is and is not serving you at this moment. As a reminder, boundaries are limits we set for ourselves that protect us, and they are unique to each individual and situation. An ideal outcome of healthy boundaries can be the ability to comfortably say “no” and also be comfortable with closeness and intimacy. There are many different types of boundaries, with some listed below:
Boundaries exist on a continuum from porous to rigid, with a healthy boundary landing somewhere in the middle. For example, porous material boundaries could refer to overspending or giving to others in a way that does not promote your well-being or best interests. Rigid material boundaries could look like excessively guarding financial resources and feeling hesitant to spend on even necessities. A healthy material boundary could be donating to a cause you care about without giving beyond your means or helping someone in your life without creating dependency. If this sounds tricky to you, it could be a sign to revisit your material boundaries! If these categories are bringing to mind areas to feel too porous or rigid in your life, it could be a helpful exercise to journal about an example of a porous and rigid version of each, along with the healthy version of the boundary you would like to land on. Some other signs to review your boundaries include feeling pressured to attend too many social events, feeling spread thin at work, and having disproportionate responses to small inconveniences (Dutes & Aslam, 2022). Below are some tips for setting healthy boundaries: Once you have an idea of a boundary that would promote your well-being, it is important to remember that boundaries center on your response to a situation. A rule is put in place for someone else, (“you can’t speak to me like that”) whereas a boundary is put in place for ourselves (“if my friend raises their voice at me, I will end the phone call”). It might also be helpful to think about how you will communicate a boundary in advance. Interpersonal effectiveness techniques such as DEAR MAN can aid in expressing a boundary with confidence and respect. Oftentimes it is tempting to overexplain or justify decisions, but practicing direct communication helps deliver the message clearly and simply. Remember that boundaries are specific to each specific person, in each specific situation, and at this exact time. Boundaries can be flexible and relaxed if there are chances to experience new things and grow if it feels right to you. On the other hand, noticing when saying “yes” is a reflexive choice, and practicing saying “no” to protect your time and energy can also be very beneficial. Perhaps there is one category in which your boundaries could be relaxed and another where they could be reinforced. If you feel like you could use some help identifying healthy boundaries in your life, a therapist can help you explore what feels right for you! References Dutes, K., & Aslam, M. (2022). How to set boundaries and protect your energy. NPR. https://www.npr.org/2022/07/05/1109825194/how-to-set-boundaries-nedra-tawwabTherapist Aid (2024). Boundary Types (Worksheet). Therapist Aid. https://www.therapistaid.com/therapy-worksheet/boundary-types Therapist Aid (2024). Tips for Healthy Boundaries (Worksheet). Therapist Aid. https://www.therapistaid.com/worksheets/healthy-boundaries-tips By Lexi Campbell, Taproot Therapy Clinical Trainee Autism, or Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder that impacts how people communicate, experience, and interact with the world around them (National Autistic Society, 2025). Autism is also a spectrum condition, meaning that it affects people in different ways. The majority of Autism self-advocates (or individuals with suspected or diagnosed Autism who work to advance the disability rights movement with regard to Autism) prefer identity-first language to describe their experience and dislike euphemisms of “differently-abled,” “special,” “handi-cappable” or “person with Autism” (Price, 2022; Autistic Self Advocacy Network, 2025). Identity-first language is preferred because naming the disability shows clear awareness and respect of the lived experience and the challenges which come with it. Autism-self advocates feel person-first language, or statements like “person with Autism,” softens and distances the Autistic experience in a manner that makes neurotypical individuals feel more comfortable— and contributes to persistent stigma that the word Autism is something to distance yourself from (Price, 2022; Autistic Self Advocacy Network, 2025). Additionally, advocates argue person-first language, such as “person with Autism,” suggests the Autistic individual can be separated from their Autism; Autism self-advocates state that Autism is a complex and deeply integrated aspect of an individual’s identity and experience which cannot, nor should be, separate from their personhood (Autistic Self Advocacy Network, 2025). Below is common terminology do’s and don’ts that are advocated for by the Autistic community. While the below are suggestions that emphasize the typical preferences of the Autistic community, please know that each Autistic person may also have individual preferences that may or may not align with these suggestions. Please check in with Autistic individuals that you engage with and ask directly about how they speak about Autism and their personal preferences for terminology. Autism Terminology: Common Do’s and Don’ts (Price, 2022)  References Autistic Self Advocacy Network (ASAN). (2025). Identity-First Language. https://autisticadvocacy.org/about-asan/identity-first-language/ National Autistic Society. (2025). What is Autism? https://www.autism.org.uk/advice-and-guidance/what-is-autism Price, D. (2022). Unmasking Autism: Discovering the New Faces of Neurodiversity. Harmony Books. By Lexi Campbell, Taproot Therapy Clinical Trainee
There are many approaches to engaging with our body that support our sense of acceptance, self-worth, and self-esteem. Two mechanisms are often identified to be particularly impactful: body positivity and body neutrality. Body positivity is loving our bodies regardless of shape, size, or ability, and body neutrality focuses on appreciating what the body can do for us by emphasizing functions, actions, and physiology (Cleveland Clinic, 2022; Frates, 2022). Body positivity is a social movement that invites people to appreciate their body size, shape, and ability without subscribing to unrealistic body standards and the abilities of typical bodies (Frates, 2022). Body positivity challenges society’s unrealistic standards for body shape and size, as well as its fixation on what the perfect body is. The goal of body positivity is to honor and accept all body types and to help individuals feel confident (Frates, 2022). The body positivity movement garnered strength by pushing back against body-shaming tactics, emphasizing the beauty of each body and arguing that body shape or size does not dictate self-worth or value (Cleveland Clinic, 2022). Body positivity is centered on affirmations and leans into the power of confidence and celebrating our bodies for just as they are— concepts that many individuals find empowering and inspiring. Body neutrality represents a different approach to how we engage with our bodies. It does not dictate love or hate toward our body; rather, it emphasizes identifying and appreciating what our body enables us to do (Cleveland Clinic, 2022). Body neutrality focuses on the functions of the body: examples include finding contentment and fulfillment in the strength of our bones, recognizing how the digestive system helps us absorb nutrients from food, acknowledging the protection that skin offers to our muscles and organs, appreciating the reward that dopamine provides our brain, reflecting on how our brain allows us to practice mindfulness, and noting how our nose helps us experience amazing scents. The practice of body neutrality can also be tailored to each individual and their unique bodily characteristics (Frates, 2022). Body neutrality fosters a connection to the body that focuses on what it offers to the person, without placing a value judgment of being positive or negative. So, is body positivity or body neutrality better for your relationship with your body? That is a question that can only be answered by you. Each person is unique— and what is helpful for one person may not be helpful for another person. For example, if affirmations offer you a lot of self-confidence, then practicing body positivity may be a great fit for you. If affirmations aren’t very supportive to you, or if being positive feels less natural to you, then body neutrality may be a better fit. If you feel empowered by the idea of pushing back against strict body standards, body positivity may be an exciting lens for you to engage with. If you would prefer to engage with a mindfulness practice and notice what your unique body allows you to accomplish, then body neutrality would be a wonderful fit. There is also a third option— you can embrace both body positivity and body neutrality and utilize each when it is most supportive to you and your goals! References Cleveland Clinic. (2022). What’s the Difference between Body Positivity and Body Neutrality? https://health.clevelandclinic.org/body-positivity-vs-body-neutrality Frates, E.P. (2022). Moving to wellness while practicing body neutrality. Harvard Health Publishing. https://www.health.harvard.edu/blog/moving-to-wellness-while-practicing-body-neutrality-202204142727 By Nora Carnevale, Taproot Therapy Clinical Trainee
Both inside and outside of therapy sessions, meditation is something that many find intimidating. Perhaps you have heard yourself saying something like, “I have tried it, but I just can’t meditate!” If this sounds familiar, these feelings could be worth revisiting. Meditation is a practice that involves focusing or clearing your mind, typically using a combination of mental and physical techniques (Cleveland Clinic, 2022). Although many struggle with meditation initially, there are a vast array of benefits to the practice. According to UC Davis (2022), there are many benefits to meditation that include reduced stress, improved memory, increased attention, enhanced willpower, better sleep, less pain, lower blood pressure, less anxiety, less depression, and greater compassion for oneself and others. It can also improve symptoms of stress-related conditions, including post-traumatic stress disorder (PTSD) and fibromyalgia (UC Davis, 2022). With so many benefits, different forms, and quite a low barrier to entry, it makes sense why so many people experiment with meditation. However, oftentimes before beginning or even after just one attempt, someone may find themselves doubting their ability to continue to practice because of some common misconceptions.
There are no strict requirements when it comes to beginning a meditation practice that works for you. If you are hoping to bring mindful meditation into your life and could use some additional support, many clinicians at Taproot Therapy incorporate mindfulness into their therapeutic techniques. References: UC Davis Health. (14 December, 2022). 10 health benefits of meditation and how to focus on mindfulness.https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12 Cleveland Clinic. (2022). Meditation. https://my.clevelandclinic.org/health/articles/17906-meditation Author: Izzy Michels, Taproot Therapy Clinical Trainee
In a world that often emphasizes big achievements, constant productivity, and chasing future goals, it’s easy to overlook the quiet, small moments that can bring true joy. What if we took a step back and started to notice the little things? Finding joy in everyday moments can lead to a more fulfilling and grounded life where we can appreciate the little things right in front of us. Here are some ways to find joy in the little things, whether it’s your morning cup of tea or the calm of a quiet evening. 1. Savoring the Simple Moments There’s something uniquely comforting about the little routines that fill our days. A cup of tea in the morning, the sound of birds chirping, or the warmth of sunlight streaming through the window—these are moments we often overlook in the rush of daily life. But when we take the time to fully experience these moments, they can bring a deep sense of contentment. Next time you brew a cup of tea, try to savor every step of the process. The sound of the water boiling, the steam rising as you pour it into your favorite mug, the warmth in your hands as you take that first sip. Instead of rushing through it, take a moment to pause and appreciate the sensory experience. It's these small, mindful moments that can make us feel more connected to ourselves and the world around us. 2. Engage Your Senses The beauty of small moments often lies in how they appeal to our senses. When was the last time you really noticed the texture of a soft sweater or the scent of freshly baked bread? Engaging our senses helps us feel more present and less distracted by everything we “have to do.” Whether it’s feeling the cool breeze on your skin or savoring the smell of rain on pavement, these small sensations can be grounding and uplifting. Try taking a moment today to engage with your surroundings in a more mindful way. Close your eyes for a second and listen to the sounds of nature or your environment. Take a slow, deep breath and inhale the smells around you. Notice how these small details can shift your mood and bring you into the present moment. 3. Appreciating the “Ordinary” Many of us are conditioned to think that joy comes from something “extraordinary”—a vacation, a promotion, a celebration. But in reality, some of the greatest joys are found in the ordinary. The laughter of a friend, the satisfaction of a clean space, the coziness of your favorite blanket after a long day—these are all sources of joy that don’t require anything outside of the present moment. One of the best ways to start appreciating the little things is by practicing gratitude. Each day, take a moment to reflect on the small things you’re thankful for. It could be as simple as enjoying a quiet evening at home or the comfort of your favorite chair. Over time, this practice can help shift your focus from what’s missing in your life to what’s already here. 4. Finding Beauty in Nature Nature offers an endless array of small joys, from the rustling of leaves to the sight of a blooming flower. Taking time to connect with nature—even for just a few minutes—can refresh your mind and spirit. Whether it’s a walk in the park, sitting by the water, or simply watching the sunset, nature has a way of reminding us to slow down and appreciate the beauty around us. Even if you live in a busy city, finding small patches of nature—like a garden, a quiet street corner with trees, or a park bench—can give you a much-needed break from the hustle and bustle. Pause, take a deep breath, and let yourself enjoy the calm and beauty that nature provides. 5. Cultivating a Sense of Playfulness We often associate joy with playfulness, yet as adults, we sometimes forget how to have fun. Finding joy in the little things can mean reconnecting with that sense of play and curiosity. It could be as simple as picking up a hobby you’ve forgotten about, trying a new recipe, or dancing around your living room to your favorite song. By allowing yourself to experience small moments of fun, you can break away from the seriousness of life and reconnect with your inner child. 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 |
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