By Justin and Clara Hamel
When we see ourselves clearly, we are more confident, are more creative, make sounder decisions, build stronger relationships, have better resilience to stress and have increased emotional regulation. So, how can individuals learn to see themselves clearly and begin reaping all these benefits? It starts with cultivating self-awareness. Self-awareness is an individual’s ability to understand their thoughts, emotions and reactions to stressors. It helps in recognizing patterns, identifying triggers and developing healthy coping mechanisms. These qualities result in a greater ability to navigate challenges and recover from stress. In other words, self-awareness is a fundamental building block to resilience.
One of the best ways to expand self-awareness is by becoming an observer. Begin to observe emotions, the thoughts that perpetuated them, and the events that precipitated those thoughts and emotions. This can start with setting aside a few minutes several times a day for reflection and mindfulness. During these few minutes, sit comfortably and notice what emotions you are feeling, then reflect on what thoughts led to these emotions and how the emotions are making your body feel. Try not to cast judgement on your thoughts and feelings. To avoid judgment, it can help to narrate them in your mind. An example of a narration would be saying to yourself, “I notice I am feeling a lot of anxiety right now. My shoulders are tense, my chest feels tight and my breathing is shallow. Why am I experiencing this emotion? I have been worried about my meeting earlier and thinking I did not do a good job on my presentation.” At this point, it is important to recognize the thought for what it is. It is a thought. It is not the definitive truth.
Thoughts are mental processes, and feelings are internal responses, and neither thoughts nor feelings are the unbiased reality outside your mind. The recognition that an individual’s thoughts and feelings are not absolute truth about the individual or reality is vital to self-awareness and emotional maturity. The previously mentioned mindfulness exercise helps in understanding the influence of thoughts and emotions on perceptions and actions, and regular practice can permit individuals to respond to situations with more clarity and less reactivity.
Journaling is another powerful means of self-reflection. It provides a space to process emotions, organize thoughts, and gain a deeper understanding of oneself and one’s actions. Regularly reflecting on and writing down experiences can assist in identifying patterns of behavior and values that influence actions and behaviors. Journaling can also help with recognition of an individual’s ability to transform thoughts and emotions to increase personal growth, improve mental health and lead a more fulfilling life.
Both of the exercises provided in this article offer an opportunity to press pause on life, to momentarily escape from the chaos of ever changing thoughts and emotions. This ability to stop, to reflect and to process is where self-awareness lives, and when we visit this place frequently, our minds can begin to live there as well.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
