How Self-Reflection Can Improve Your Mental Health (2023)

How well do you know yourself? Do you think about why you do the things you do? Self-reflection is a skill that can help you understand yourself better.

Self-reflection involves being present with yourself and intentionally focusing your attention inward to examine your thoughts, feelings, actions, and motivations, says Angeleena Francis, LMHC, executive director for AMFM Healthcare.

Active self-reflection can help grow your understanding of who you are, what values you believe in, and why you think and act the way you do, says Kristin Wilson, MA, LPC, CCTP, RYT, chief experience officer for Newport Healthcare.

This article explores the benefits and importance of self-reflection, as well as some strategies to help you practice it and incorporate it into your daily life. We also discuss when self-reflection can become unhealthy and suggest some coping strategies.

Why Is Self-Reflection So Important?

Self-reflection is important because it helps you form a self-concept and contributes toward self-development.

Builds Your Self-Concept

Self-reflection is critical because it contributes to your self-concept, which is an important part of your identity.

Your self-concept includes your thoughts about your traits, abilities, beliefs, values, roles, and relationships. It plays an influential role in your mood, judgment, and behavioral patterns.

Reflecting inward allows you to know yourself and continue to get to know yourself as you change and develop as a person, says Francis. It helps you understand and strengthen your self-concept as you evolve with time.

Enables Self-Development

Self-reflection also plays a key role in self-development. “It is a required skill for personal growth,” says Wilson.

Being able to evaluate your strengths and weaknesses, or what you did right or wrong, can help you identify areas for growth and improvement, so you can work on them.

For instance, say you gave a presentation at school or work that didn’t go well, despite putting in a lot of work on the project. Spending a little time on self-reflection can help you understand that even though you spent a lot of time working on the project and creating the presentation materials, you didn’t practice giving the presentation. Realizing the problem can help you correct it. So, the next time you have to give a presentation, you can practice it on your colleagues or loved ones first.

Or, say you’ve just broken up with your partner. While it’s easy to blame them for everything that went wrong, self-reflection can help you understand what behaviors of yours contributed to the split. Being mindful of these behaviors can be helpful in other relationships.

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Without self-reflection, you would continue to do what you’ve always done and as a result, you may continue to face the same problems you’ve always faced.

Benefits of Self-Reflection

These are some of the benefits of self-reflection, according to the experts:

  • Increased self-awareness: Spending time in self-reflection can help build greater self-awareness, says Wilson. Self-awareness is a key component of emotional intelligence. It helps you recognize and understand your own emotions, as well as the impact of your emotions on your thoughts and behaviors.
  • Greater sense of control: Self-reflection involves practicing mindfulness and being present with yourself at the moment. This can help you feel more grounded and in control of yourself, says Francis.
  • Improved communication skills: Self-reflection can help you improve your communication skills, which can benefit your relationships. Understanding what you’re feeling can help you express yourself clearly, honestly, and empathetically.
  • Deeper alignment with core values: Self-reflection can help you understand what you believe in and why. This can help ensure that your words and actions are more aligned with your core values, Wilson explains. It can also help reduce cognitive dissonance, which is the discomfort you may experience when your behavior doesn’t align with your values, says Francis.
  • Better decision-making skills: Self-reflection can help you make better decisions for yourself, says Wilson. Understanding yourself better can help you evaluate all your options and how they will impact you with more clarity. This can help you make sound decisions that you’re more comfortable with, says Francis.
  • Greater accountability: Self-reflection can help you hold yourself accountable to yourself, says Francis. It can help you evaluate your actions and recognize personal responsibility. It can also help you hold yourself accountable for the goals you’re working toward.

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When Self-Reflection Becomes Unhealthy

Self-reflection is a healthy practice that is important for mental well-being. However, it can become harmful if it turns into rumination, self-criticism, self-judgment, negative self-talk, and comparison to others, says Wilson.

Here’s what that could look like:

  • Rumination: Experiencing excessive and repetitive stressful or negative thoughts. Rumination is often obsessive and interferes with other types of mental activity.
  • Self-judgment: Constantly judging yourself and often finding yourself lacking.
  • Negative self-talk: Allowing the voice inside your head to discourage you from doing things you want to do. Negative self-talk is often self-defeating.
  • Self-criticism: Constantly criticizing your actions and decisions.
  • Comparison: Endlessly comparing yourself to others and feeling inferior.

Kristin Wilson, LPC, CCTP

Looking inward may activate your inner critic, but true self-reflection comes from a place of neutrality and non-judgment.

— Kristin Wilson, LPC, CCTP

When anxious thoughts and feelings come up in self-reflection, Wilson says it’s important to practice self-compassion and redirect your focus to actionable insights that can propel your life forward. “We all have faults and room for improvement. Reflect on the behaviors or actions you want to change and take steps to do so.”

It can help to think of what you would say to a friend in a similar situation. For instance, if your friend said they were worried about the status of their job after they gave a presentation that didn’t go well, you would probably be kind to them, tell them not to worry, and to focus on improving their presentation skills in the future. Apply the same compassion to yourself and focus on what you can control.

If you are unable to calm your mind of racing or negative thoughts, Francis recommends seeking support from a trusted person in your life or a mental health professional. “Patterns of negative self-talk, self-doubt, or criticism should be addressed through professional support, as negative cognitions of oneself can lead to symptoms of depression if not resolved.”

How to Practice Self-Reflection

Wilson suggests some strategies that can help you practice self-reflection:

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  • Ask yourself open-ended questions: Start off by asking yourself open-ended questions that will prompt self-reflection, such as: “Am I doing what makes me happy?” “Are there things I’d like to improve about myself?” or “What could I have done differently today?” “Am I taking anything or anyone for granted?” Notice what thoughts and feelings arise within you for each question and then begin to think about why. Be curious about yourself and be open to whatever comes up.
  • Keep a journal: Journaling your thoughts and responses to these questions is an excellent vehicle for self-expression. It can be helpful to look back at your responses, read how you handled things in the past, assess the outcome, and look for where you might make changes in the future.
  • Try meditation: Meditation can also be a powerful tool for self-reflection and personal growth. Even if it’s only for five minutes, practice sitting in silence and paying attention to what comes up for you. Notice which thoughts are fleeting and which come up more often.
  • Process major events and emotions: When something happens in your life that makes you feel especially good or bad, take the time to reflect on what occurred, how it made you feel, and either how you can get to that feeling again or what you might do differently the next time. Writing down your thoughts in a journal can help.
  • Make a self-reflection board: Create a self-reflection board of positive attributes that you add to regularly. Celebrate your authentic self and the ways you stay true to who you are. Having a visual representation of self-reflection can be motivating.

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What to Do If Self-Reflection Makes You Uncomfortable

You may avoid self-reflection if it brings up difficult emotions and makes you feel uncomfortable, says Francis. She recommends preparing yourself to get comfortable with the uncomfortable before you start.

Think of your time in self-reflection as a safe space within yourself. “Avoid judging yourself while you explore your inner thoughts, feelings, and motives of behavior,” says Francis. Simply notice what comes up and accept it. Instead of focusing on fears, worries, or regrets, try to look for areas of growth and improvement.

“Practice neutrality and self-compassion so that self-reflection is a positive experience that you will want to do regularly,” says Wilson.

Incorporating Self-Reflection Into Your Routine

Francis suggests some strategies that can help you incorporate self-reflection into your daily routine:

  • Dedicate time to it: it’s important to dedicate time to self-reflection and build it into your routine. Find a slot that works for your schedule—it could be five minutes each morning while drinking coffee or 30 minutes sitting outside in nature once per week.
  • Pick a quiet spot: It can be hard to focus inward if your environment is busy or chaotic. Choose a calm and quiet space that is free of distractions so you can hear your own thoughts.
  • Pay attention to your senses: Pay attention to your senses. Sensory input is an important component of self-awareness.

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5 Sources

(Video) Gabor Mate tips for improving self-worth, mindfulness, self-reflection, self-compassion. #selfworth

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Nowak A, Vallacher RR, Bartkowski W, Olson L. Integration and expression: The complementary functions of self-reflection. J Pers. 2022;10.1111/jopy.12730. doi:10.1111/jopy.12730

  2. American Psychological Association. Self-concept.

  3. Dishon N, Oldmeadow JA, Critchley C, Kaufman J. The effect of trait self-awareness, self-reflection, and perceptions of choice meaningfulness on indicators of social identity within a decision-making context. Front Psychol. 2017;8:2034. doi:10.3389/fpsyg.2017.02034

  4. Drigas AS, Papoutsi C. A new layered model on emotional intelligence. Behav Sci (Basel). 2018;8(5):45. doi:10.3390/bs8050045

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How Self-Reflection Can Improve Your Mental Health (1)

By Sanjana Gupta
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How does self-reflection improve mental health? ›

Being self-aware leads the way to personal growth because it helps individuals become better decision-makers and problem-solvers while finding ways to improve. Self-control and emotion regulation: Being self-aware leads to emotional awareness, which allows individuals to regulate their emotions.

Why is reflection important in mental health? ›

It allows you to recognize your own strengths and weakness, and use this to guide on-going learning. By reflection you will develop your skills in self-directed learning, improve motivation, and improve the quality of care you are able to provide.

How do you use self-reflection to improve your practice? ›

4 tips for self-reflection
  1. Use questions to structure your practice. Identify the important questions you want to ask yourself about habits, achievements and feelings, from the period of time you are reflecting on. ...
  2. Journal your reflections. ...
  3. Try breathing exercises. ...
  4. Welcome meditation into your practice.
Dec 16, 2020

What are 3 benefits of self-reflection? ›

Self reflection can help you identify your own inconsistencies, prompting you to make small but significant changes that trigger profound shifts in your life and help you build positive momentum. Self reflection has many other purported benefits, from boosting productivity to helping you develop your sense of identity.

What is reflection in mental health? ›

Reflection is the examination of one's own conscious thoughts and feelings. In psychology the process of reflection relies exclusively on observation of one's mental state, while in a spiritual context it may refer to the examination of one's soul.

What are the benefits of reflection? ›

Reflection allows you to identify and appreciate positive experiences and better identify ways that you can improve your practice and service delivery. It can also be useful when you have had more challenging experiences; helping you to process and learn from them.

Why is self-reflection important? ›

Self-reflection enables you to move from just experiencing, into understanding. Self-reflection: Encourages a level of self-awareness and consciousness about practice. Enables you to identify areas for improvement and also areas where you are strong.

What is an example of self-reflection? ›

To determine your values, think about what emotions your family galvanises in you – love, connection, pride or support, for example. Then, ask yourself the same question again, “what's important to me in my life?” Let the answer come to you without judgement and write it down.

How does reflection help with stress? ›

Taking time to reflect involves slowing down and focusing on thoughts, feelings and behaviors. In the process, you may remember challenging times, including tough decisions you may have been forced to make about your swine operation.

What is reflection and why is it important? ›

Reflection is a process of exploring and examining ourselves, our perspectives, attributes, experiences and actions / interactions. It helps us gain insight and see how to move forward. Reflection is often done as writing, possibly because this allows us to probe our reflections and develop them more thoughtfully.

What is self-reflection and why it matters for wellness? ›

Self reflection helps us pause to create space so that we can turn inward. This is a positive wellness practice meant to help gain insight about what matters most. It can help us to understand ourselves better and as a result help us to better understand others.

What are two benefits of reflective thinking? ›

Reflective thinking helps you to: Develop a questioning attitude and new perspectives. Identify areas for change and improvement. Respond effectively to new challenges.

What is the power of self-reflection? ›

Self-reflection is the process of evaluating your thoughts, emotions, and actions. It's about gaining perspective on your life, your decisions, and your work. This reflective practice allows you to understand your strengths, recognize your weaknesses, and identify areas for improvement.

What are the benefits of reflecting everyday? ›

5 Powerful Reasons to Make Reflection a Daily Habit, and How to Do It
  • It helps you learn from your mistakes. If we don't reflect on our mistakes, we are doomed to repeat them. ...
  • It gives you great ideas. ...
  • It helps you help others. ...
  • It makes you happier. ...
  • It gives you perspective.

What is self-reflection in psychology? ›

n. 1. examination, contemplation, and analysis of one's thoughts, feelings, and actions. The condition of or capacity for this is called self-reflexivity.

Why is self-reflection important in growth mindset? ›

Experience by itself does not lead to learning. True learning comes from reflecting on your experiences. Iyanla Vanzant sums it up beautifully “Until you take the journey of self-reflection, it is almost impossible to grow or learn in life.” Self-reflection without clear intent is like a maze without a map.

Does reflection improve self-awareness? ›

Generally, we want to become more able and effective in what we are doing. A lot of reflection is done to make more sense of particular experiences – critical experiences, disorienting dilemmas – however reflection can also start with the want to develop better understanding of ourselves.

Why is self-reflection important for therapists? ›

This process is important in professional practice because self-knowledge allows the therapist, or student-in-training to be aware of their thoughts, feelings and motivations, which in turn can reduce errors in stressful or challenging client situations and increase empathy and understanding, which foster the ...

What is the value of reflection? ›

Reflection allows students to make sense of material/experience in relation to oneself, others, and the conditions that shaped the material/experience; Reimagine material/experience for future personal or social benefit (p.

What are 2 examples of reflection? ›

Common examples include the reflection of light, sound and water waves. The law of reflection says that for specular reflection (for example at a mirror) the angle at which the wave is incident on the surface equals the angle at which it is reflected.

What skills are needed to reflect effectively? ›

Skills and attitudes for reflective practice

The literature commonly refers to the following as being the skills required of reflective practice: self awareness, description, critical analysis, synthesis and evaluation (Atkins & Murphy, 1994).

What is healthy self-reflection? ›

Simply put, self-reflection (also known as “personal reflection”) is taking the time to think about, meditate on, evaluate, and give serious thought to your behaviors, thoughts, attitudes, motivations, and desires.

What are benefits of self-reflection? ›

Benefits of Self Reflection
  • Learn what makes you happy. Self-reflection is much more than just giving yourself a stern talking to. ...
  • Discover what you're good at. ...
  • Reveal what needs improving. ...
  • Improve leadership skills. ...
  • Build stronger relationships. ...
  • Form exciting new strategies.
Feb 21, 2020

Why is it important to self reflect as a therapist? ›

Self-reflection also allows counsellors to see things from another point of view. This means that when you take a step back from a specific experience or situation, you can see: what was a successful interaction, for example the empathy you used was successful in validating the client's emotions.

Why is self-reflection important in counseling? ›

Self-awareness gives you a clearer understanding of your strengths, weaknesses, and goals. That is necessary in order to fully consider how to get to where you want to be. Self-reflection allows you to look back on the past several months or years and see how far you have come.

What are two benefits of reflection? ›

Reflection allows students to make sense of material/experience in relation to oneself, others, and the conditions that shaped the material/experience; Reimagine material/experience for future personal or social benefit (p.

What is the most important aspect of self-reflection? ›

Reflecting helps you to develop your skills and review their effectiveness, rather than just carry on doing things as you have always done them. It is about questioning, in a positive way, what you do and why you do it and then deciding whether there is a better, or more efficient, way of doing it in the future.


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