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What Self-Awareness Really Is (and How to Cultivate It)

Tasha Eurich

Although most people believe that they are self-aware, true self-awareness is a rare quality. In this piece, the author describes a recent large-scale investigation that shed light on some of the biggest roadblocks, myths, and truths about what self-awareness really is — and what it takes to cultivate it. Specifically, the study found that there are actually two distinct types of self-awareness, that experience and power can hinder self-awareness, and that introspection doesn’t always make you more self-aware. Understanding these key points can help leaders learn to see themselves more clearly.

It’s not just about introspection.

Self-awareness seems to have become the latest management buzzword — and for good reason. Research suggests that when we see ourselves clearly, we are more confident and more creative . We make sounder decisions , build stronger relationships , and communicate more effectively . We’re less likely to lie, cheat, and steal . We are better workers who get more promotions . And we’re more-effective leaders with more-satisfied employees and more-profitable companies .

TE Tasha Eurich , PhD, is an organizational psychologist, researcher, and New York Times bestselling author. She is the principal of The Eurich Group, a boutique executive development firm that helps companies — from startups to the Fortune 100 — succeed by improving the effectiveness of their leaders and teams. Her newest book, Insight , delves into the connection between self-awareness and success in the workplace.

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Article • 8 min read

Developing Self-Awareness

Understanding yourself.

By the Mind Tools Content Team

"It is wisdom to know others; it is enlightenment to know one's self."– Lao-Tzu, Chinese philosopher

Key Takeaways

Self-awareness is a valuable quality in both professional and personal life.

It involves the ability to look inwards, in order to accurately assess your behavior – and the thoughts and feelings that influence it.

Self-awareness helps you to understand your strengths and weaknesses, and is a key driver of high performance at work.

Have you ever worked with someone who was very self-aware?

This person considered the needs and feelings of others, took responsibility for her mistakes, was humble about her strengths, never said thoughtless things, and was aware of how her words and actions affected others.

Put simply, this person was great to work with!

Self-awareness is one of the most important qualities that you can have as a leader, and developing self-awareness is important in both your personal and professional life.

In this article, we'll look at self-awareness in more detail, and we'll explore how you can develop yours.

Self-Awareness Definition

Researchers Shelley Duval and Robert Wicklund published the first major theory of self-awareness in the early 1970s. They said that self-awareness is the ability to look inward, think deeply about your behavior, and consider how it aligns with your moral standards and values.

They argued that when your behavior is out of alignment with your standards, you feel uncomfortable, unhappy and negative. By contrast, when your behavior and values are aligned, you feel positive and self-confident. Self-awareness also gives you a deeper understanding of your own attitudes, opinions, and knowledge.

Self-awareness is sometimes confused with self-consciousness, but there's an important difference between these. Self-consciousness is a hyper-sensitized state of self-awareness; it's the excessive preoccupation with your own manners, behavior, or appearance, and is often seen as negative. Self-awareness is focused on the impact your behavior has on other people, and, as such, is much more positive.

Self-awareness is one of the most important elements of emotional intelligence . It gives you the ability to understand and control your own emotions and actions, and it helps you understand how these affect the emotions and actions of others.

Benefits of Self-Awareness

Self-awareness brings benefits in both your personal and professional life.

First, research shows a strong link between self-awareness and high-performance in managers. You're simply more effective in a leadership role when you understand your internal state, as well as your team members' emotions.

If you're aware of your own strengths and weaknesses, you have the power to use your strengths intentionally and to manage or eliminate your weaknesses. When you can admit what you don't know – and you have the humility to ask for help when you need it – you increase your credibility with your team.

Knowing your strengths and weaknesses also has positive, long-term benefits for your career, as well as for your long-term health and happiness. In one study , researchers found that leaders who were aware of their strengths were more self-confident, were more highly paid, and were happier at work.

On a personal level, having self-awareness allows you to approach people and situations with confidence. In turn, this means that you gain control of your own life, direction, and experiences.

How to Develop Self-Awareness

There are several ways to develop self-awareness. Keep in mind, however, that this takes time and work.

1. Know Your Strengths and Weaknesses

You can start building self-awareness by learning where you are strongest and weakest. Conduct a Personal SWOT Analysis to get a better understanding of this. You might also want to take the StrengthsFinder self-test, which helps you identify your five greatest strengths.

When you understand how your personality compares with the personalities of other people, you can discover what motivates you, and how you relate to the world. Both of these are important aspects of self-awareness.

This is where personality tests such as the Big Five Personality Model and Myers-Briggs® can be valuable tools for self-discovery.

2. Reflect on the Impact You Have

When you are self-aware, you understand how you instinctively think, connect with other people, communicate, and make decisions.

A great way to understand these things is to keep a journal, where you write about your day, the things that you did, the emotions you experienced and expressed, and the consequences of these. This helps you think about what does and doesn't work for you, and helps you be more aware of your impact on other people.

Alternatively, take a break for five or 10 minutes a day and meditate. Meditation helps broaden and strengthen your self-awareness, and it can also lower stress.

Or take time in the evening to reflect quietly about your day, and think about how effectively you worked with people. What did you do really well? And what could you have done better?

3. Focus on Others

People who are self-aware are conscious of how their words and actions influence others.

To become more aware of how you affect others, learn how to manage your emotions . Take time to weigh what you say carefully, and think about how it will affect the person that you're speaking to.

If you find yourself taking your stress, anger, or frustrations out on others, stop immediately. Instead, see if you can find something positive about the situation. Take a few deep breaths, or even walk away if you find that you can't control your emotions.

When you manage your own words or actions, it doesn't mean that you're being false. Rather, it shows that you care about other people enough not to say or do something that might affect them in a negative way.

Showing humility is an important part of this. When you're humble, you focus your attention and energy on others and not on yourself.

4. Ask for Feedback

Getting feedback is important for developing self-awareness – after all, this is often the only way that you can find out about issues that you may not be able to face directly. (See our article on the Johari Window for more on this.)

You can get feedback from your colleagues and team members, either with direct questions or with 360° Feedback . When you ask for feedback from the people around you, this gives you a chance to see your behavior from their point of view. What's more, it can help you identify weaknesses that you can't see, or that you'd prefer to ignore.

By developing self-awareness, you get to know what does and doesn't work for you, and you learn how to manage your impact on other people.

People with high levels of self-awareness are more effective as leaders because they deal with people positively, and they inspire trust and credibility in their team members.

As a result, these people also often have more satisfying careers and higher incomes.

To develop self-awareness, learn about your strengths and weaknesses. Take time to analyze the decisions that you make, focus on managing your emotions, and be humble about your accomplishments.

Apply This to Your Life

Schedule some time to meditate. Find a quiet place where you can sit down, and take a few minutes to meditate properly.
Buy a journal. In the evening, set aside a few minutes to reflect quietly about your day, and then write down your thoughts. If you can, do this as soon as you get in, as the events of your day will be fresh in your mind.

Silvia, P.J. and Duvall, S.T. (2001) Objective Self-Awareness Theory: Recent Progress and Enduring Problems. Personality and Psychology Review . Volume 5. (Available here .)

Church, A.H. (1997) Managerial Self-Awareness in High-Performing Individuals in Organizations. Journal of Applied Psychology . Volume 82. Issue 2. April 1997. (Available here .)

Rath, T. and Conchi, B. (2008) Finding Your Leadership Strengths; Why Effective Leaders Must Possess a High Level of Self-Awareness. Gallup Management Journal . December 2008. (Available here .)

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Journey Into Self-Awareness

Published by Silvester Lee Modified over 6 years ago

Presentation on theme: "Journey Into Self-Awareness"— Presentation transcript:

Chapter 3 Individual Differences and Work Behavior

INDIVIDUAL DIFFERENCES

Exploring Management Chapter 12 Individual Behavior.

Perception, Personality, and Emotion

Emotional Intelligence  Ability to monitor one’s own and others’ feelings and emotions to discriminate among them and to use this information to guide.

“Whether you think you can or think you can’t, you are right.” Henry Ford.

The Best of Both Worlds of Psychology and Sociology

T 7.0 Chapter 7: Questioning for Inquiry Chapter 7: Questioning for Inquiry Central concepts:  Questioning stimulates and guides inquiry  Teachers use.

Social Cognitive & Trait Theories

Module 20 Social Cognitive & Trait Theories. SOCIAL COGNITIVE THEORY Definition –Says that personality development is shaped primarily by three forces:

3 C H A P T E R Individual Differences and Work Behavior

Chapter 2 Foundations: Perception, Attitudes, and Personality Lawrence Erlbaum Associates, Publisher, Copyright

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What is self-awareness and how to develop it

Jump to section

What is self-awareness?

Two states of self-awareness

Why is self-awareness important?

Benefits of self-awareness, what's the self-awareness gap, how do i know if i'm a self-aware person.

How to become more self-aware

Do you want to be happier, have more influence, be a better decision-maker, and be a more effective leader? Self-awareness, then, is the most important muscle you need to develop. It's what will keep you on target to be the best version of yourself and the best leader you can be.

The benefits of self-awareness are as varied as each individual, and examples include increased influence, greater perspective, and stronger relationships. Let's dig into what self-awareness is, definitions, and ways to develop it.

Self-awareness is defined as "conscious knowledge of one's own character, feelings, motives, and desires," according to Oxford Language.

Psychologists Shelley Duval and Robert Wicklund proposed this definition:

"Self-awareness is the ability to focus on yourself and how your actions, thoughts, or emotions do or don't align with your internal standards. If you're highly self-aware, you can objectively evaluate yourself, manage your emotions, align your behavior with your values , and understand correctly how others perceive you."

Put simply, those who are highly self-aware can interpret their actions, feelings, and thoughts objectively.

It’s a rare skill, as many of us spiral into emotion-driven interpretations of our circumstances. Developing self-awareness is important because it allows leaders to assess their growth and effectiveness and change course when necessary.

Types of self-awareness

There are two distinct kinds of self-awareness, public and private.

Public self-awareness: Being aware of how we can appear to others. Because of this consciousness, we are more likely to adhere to social norms and behave in ways that are socially acceptable.

While there are benefits to this type of awareness, there is also the danger of tipping into self-consciousness. Those who are especially high in this trait may spend too much time worrying about what others think of them.

Private self-awareness: Being able to notice and reflect on one’s internal state. Those who have private self-awareness are introspective , approaching their feelings and reactions with curiosity.

For example, you may notice yourself tensing up as you are preparing for an important meeting. Noticing the physical sensations and correctly attributing them to your anxiety about the meeting would be an example of private self-awareness.

When self-awareness tips into self-consciousness, we are reluctant to share certain aspects of ourselves. We develop a persona that lacks authenticity.

The Eurich group has researched the nature of self-awareness. Their research indicates that when we look inward, we can clarify our values, thoughts, feelings, behaviors, strengths, and weaknesses. We are able to recognize the effect that we have on others. Eurich's research finds that people with self-awareness are happier and have better relationships. They also experience a sense of personal and social control as well as higher job satisfaction.

When we look outward, we understand how people view us. People who are aware of how people see them are more likely to be empathetic to people with different perspectives. Leaders whose self-perception matches others' perceptions are more likely to empower, include, and recognize others.

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As we mentioned earlier, strengthening self-awareness has a variety of benefits. The specifics of each one depends on the individual.

Here are some examples of common benefits of self-awareness:

It gives us the power to influence outcomes
It helps us to become better decision-makers It gives us more self-confidence — so, as a result, we communicate with clarity and intention
It allows us to understand things from multiple perspectives
It frees us from our assumptions and biases
It helps us build better relationships
It gives us a greater ability to regulate our emotions
It decreases stress
It makes us happier

two women smiling eating corn chips and discussing self-awareness

Self-awareness is a staple in contemporary leadership jargon. Although many leaders will brag about how self-aware they are, only 10 to 15 percent of the population fit the criteria.

Many of us grew up with the message that you should not show your emotions, so we attempt to ignore or suppress them. With negative emotions, that doesn't go very well for us. We either internalize them (resulting in anger, resentment, depression, and resignation) or we externalize them and blame, discount, or bully others.

Lack of self-awareness can be a significant handicap in leadership. A study conducted by Adam D. Galinsky and colleagues at Northwestern's Kellogg School of Management found that often, as executives climb the corporate ladder, they become more self-assured and confident. On the downside, they tend to become more self-absorbed and less likely to consider the perspectives of others.

In a separate study, Canadian researchers looked at brain activity in people who are in positions of power. They found physiological evidence to conclude that as power increases, the ability to empathize with others decreases. They become less able to consider the needs and perspectives of others. Fundamentally these leaders don't think they need to change and instead require a change from everyone else.

Don't despair if you don't make the 10-15 percent self-awareness cut. If you want to know how self-aware you are, the iNLP Center has 12 multiple-choice questions that will tell you the level of your self-awareness and what you can do to improve it. The assessment is research-based and developed by Mike Bundrant, a neuro-linguistic trainer and life coach.

The Values in Action Inventory of Strengths (VIA-IS) is a great tool for you to use to identify your dominant strengths and is free on the VIA website. It measures your answers across six broad categories with a total of 24 strengths. Take the assessment, and you'll generate a report identifying your top 5 strengths and how to begin to optimize them.

How to become a more self-aware person

Envision yourself.

Visualize the best version of yourself. "Ideal selves reflect our hopes, dreams, aspirations, and speak to our skills, abilities, achievements, and accomplishments that we wish to attain.” (Higgins, 1987; Markus & Nurius, 1986.) As you lean into your strengths to become the better version of yourself, you can use this idealized self to keep moving in the right direction and not be distracted by setbacks and other obstacles.

Ask the “what” questions

At the core of self-awareness is the ability to self-reflect. However, the Eurich group contends that most people are going about reflection in the wrong way. The trouble is, we ask ourselves the wrong questions. In our attempt to resolve internal conflict , we ask, "Why?" Yet there’s no way to answer that question since we don’t have access to our unconscious. Instead, we make up answers that may not be accurate.

The danger of the "why" question is that it sends us down the rabbit hole of our negative thoughts . We focus on our weaknesses and insecurities. Consider Amy, a new junior executive who has difficulty speaking up at meetings. She may explain her experience to herself by thinking, "I don't speak up at meetings because I fall too low in the corporate food chain. No one's going to listen to me."

Asking the "what question" puts us into the objective and open space of considering all the factors influencing a particular outcome. For example, instead of “Why don't I speak up at meetings?” we could ask:

"What were the interpersonal dynamics in the room?"
"What was I experiencing in my body at the time?"
"What happened that caused me to go into my old story of not being good enough?”
“What can I do to overcome my fear of speaking up?"

This kind of introspection allows us to look at behaviors and beliefs for what they are. With self-awareness, we can examine old patterns and stories that do not serve us, and then we can move on. Asking the right questions empowers us to make different choices that bring different results.

Amy decides to make a plan because now she understands that she has a chance at overcoming her problem.

She's going to find out more about the content and goals of an upcoming meeting to become more confident in how she can contribute.
Rather than being consumed by imagining what others are thinking about her, she'll actively listen for cues to ask meaningful questions that move the conversation forward.
With a heightened awareness of the cues her body is giving her signaling fear and anxiety , she’ll name the emotion at the moment and choose not to be overwhelmed by it — one giant step to self-awareness.

Strengthen your brain

The amygdala, also called the primitive brain, was the first part of the brain to develop in humans. It functioned as a kind of radar signaling the need to run away or fight back. That part of the brain is skilled at anticipating danger and reacts before we can even name a negative emotion. Our heart races, our stomach tightens, and our neck muscles tense up.

Your body's reaction is a tripwire signaling the pre-frontal cortex to register or name a negative emotion. If you bring awareness to your physical state, you can, at the moment, recognize the emotion as it is happening. Becoming skillful at this rewires your brain.

Naming your feelings is critical in decision-making. When we let our feelings overwhelm us, we can make bad decisions with unintended consequences. Naming your emotions allows us to take a "third-person" perspective to stand back and more objectively evaluate what's going on.

Let's bring this home with an example. You, a self-aware person, are having a conversation with someone and receiving some negative feedback. Your heart starts to race, and you're feeling threatened. You say to yourself, "I feel like this person is attacking me." But, before you cry or go ballistic, you stop yourself and hear the person out. You discover that this person had at least one good point and start up a different conversation, one that is mutually satisfying and productive.

two women talking about self-awreness ovre coffee

Ask others about their perception of you

Now that you've discovered that feedback doesn't have to be scary , ask other people how they perceive you in certain situations. Getting specific will help to give you the most concrete feedback. Get brave and ask them how they would like to see you behave.

Exercise: Pick out a scenario(s) you would like to receive feedback on and list them.

Make two columns.

Column A: How I see myself

Column B: How others see me

In Column A make a list of words to describe your attitude and behaviors at the time.

Then, ask your feedback partner to do the same and record those responses in Column B.

Look out for discrepancies. You may have some blind spots that need attending.

Keep a journal

Journalling is a great way to pay attention to what's going on in your private and public self. It will also help you to recognize patterns that either serve you or not. You may use these prompts:

What did I do well today?
What challenges did I face?
What was I feeling?
How did I respond? In retrospect, would I have responded differently?
What strengths did I use to keep me focused on the best version of myself?
What is my intention for tomorrow?

Practice mindfulness

Mindfulness is a practice . It helps you be aware of what's going on in your mind, body, and environment. Meditation is one of a few practices that you can insert into your daily life, and practicing mindfulness is a wonderful tool for developing greater self-control.

Here are some ideas of mindfulness activities to get you started:

Practice deep breathing
Name you surroundings
Organize your space
Draw or paint

The road to self-awareness is a journey. The most self-aware people see themselves on a quest to mastery rather than at a particular destination. As you move forward in developing your self-awareness, ask yourself regularly, “How will you move toward the best version of yourself today?”

Enhance your self-awareness

Discover how personalized coaching can help you align your actions with your deepest values and goals.

Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

Change your relationship with change: Get comfortable being uncomfortable

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The Importance of Self-Reflection: How Looking Inward Can Improve Your Mental Health

Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

Dr. Sabrina Romanoff, PsyD, is a licensed clinical psychologist and a professor at Yeshiva University’s clinical psychology doctoral program.

Sunwoo Jung / Getty Images

Why Is Self-Reflection So Important?

When self-reflection becomes unhealthy, how to practice self-reflection, what to do if self-reflection makes you uncomfortable, incorporating self-reflection into your routine.

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.

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.

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.

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.

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.”

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

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.

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.

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.

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

American Psychological Association. Self-concept .

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

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

American Psychological Association. Rumination .

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

17 Self-Awareness Activities and Exercises (+Test)

In terms of psychology, self-awareness is often defined as the ability to engage in some kind of reflective awareness.

As you develop an awareness of the self, you begin to connect with your own unique identity. As you focus on yourself and start evaluating your current behavior, in comparison to your internal standards and values, you become self-conscious, and you become an objective evaluator of yourself.

There are many exercises and activities you can do to develop this self-awareness, from questions you can ask yourself to simple exercises.

In this article, we will take a look at some of those self-awareness tools.

Before you continue, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself but will also give you the tools to help your clients, students, or employees show more compassion to themselves.

This Article Contains:

What are self-awareness activities and exercises, common self-awareness techniques, 23 self-awareness questions to ask, 2 self-awareness activities for adults, 2 self-awareness training activities for youth and students, 3 self-awareness activities and exercises for kids and toddlers, 4 employee activities for the workplace, 2 self-awareness worksheets (incl. pdf), can we measure and test self-awareness, 2 useful tests, a take-home message.

Self-awareness activities and exercises are tools that can help you to not only reach your goals but also to discover who you are at core level and what you want out of life.

The more you ‘peel the onion’ per se, the more you will discover what lies underneath. Self-awareness and self-improvement go hand in hand.

Becoming more self-aware can help you understand your wants, needs, and desires as well as your strengths and weaknesses.

Self-awareness is also an important tool for success. Those internal mental processes guide how you behave and how you act. When you become more self-aware, you begin uncovering those destructive thought patterns and unhealthy habits.

Mindfulness Meditation.
Grounding techniques, and reconnecting to the Earth.
Tai Chi, Qigong, or Yoga.
Strength Assessments , such as the Values in Action Strength Test, from the University of Pennsylvania.
Journaling.
Having a Personal Vision.
Observing others.

Download 3 Free Self-Compassion Exercises (PDF)

These detailed, science-based exercises will equip you to help others create a kinder and more nurturing relationship with themselves.

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By filling out your name and email address below.

While there are probably hundreds of questions you could ask yourself, in terms of self-awareness, there are a few that stand out.

Self-awareness questions on values and life goals

What does your ideal “you” look like?
What kinds of dreams and goals do you have?
Why are these dreams or goals important?
What is keeping you from these dreams or goals?
Rank 5-10 of the most important things in your life in your career, family, relationships and love, money, etc.
Now think about the proportion of time you dedicate to each of these things.
What would you recommend to your children to do or not to do?

Self-awareness questions on personality

Describe yourself in three words.
Ask yourself if your personality has changed since childhood.
Is your personality like either of your parents?
What qualities do you most admire in yourself?
What is your biggest weakness?
What is your biggest strength?
What things scare you?
Do you make decisions logically or intuitively?
How would you complete the question: “What if?”.

Self-awareness questions on relationships

Describe your ideal intimate relationship.
How satisfied are you in your current relationship?
Who would you call if you only had a few minutes to live? What would you say?
Who have you loved the most?
Of all the relationships you have had, describe the best moment.
Describe a devastating moment in terms of relationships.
Ask yourself if you treat yourself better than others?

These questions are designed to make you think. Answering these questions is a powerful method of self-discovery.

1. Mindfulness Meditation

Derived from Mindfulness-Based Stress Reduction, created by Jon Kabat-Zinn, mindfulness is an awareness that arises through paying attention to the present moment, in a non-judgmental manner.

In mindfulness meditation, you learn to focus on the present moment in the same way.

Harvard researchers studied mindfulness and found that it seemed to change the brain in depressed patients. Studies have also shown some fantastic benefits of mind-body practices, such as lower blood pressure in hypersensitive patients after relaxation-response training.

Learning how to do mindfulness meditation is relatively simple.

Here is an excellent technique to get started:

Find a place where you won’t be disturbed. You may sit in a chair or on the floor. Be sure to keep your back and neck straight.
As you begin, try and stay focused on the present moment. Don’t think about the past or the future.
Develop an awareness of the breath, and focus on the feeling of air moving in and out of your body as you breathe in and out. Notice your belly rising and falling, as the air enters your nostrils and leaves your mouth. Notice how each breath is a little different.
Notice every thought that comes and goes. You can even name your thoughts. If you are worried, acknowledge that and let it go. Don’t ignore your thoughts, but make a note of them, using your breath as an anchor.
If you have trouble staying focused on the present moment, bring your focus back to your breathing and don’t be too hard on yourself.
Strive for a minute or so initially and work your way up to longer periods.

2. Grounding Techniques

According to Dr. Sara Allen, a psychotherapist, grounding is a wonderful way to calm down quickly, and it’s also an excellent tool for developing self-awareness.

Grounding is another term for connecting with the Earth and bringing your focus into the present moment, similar to mindfulness.

One simple grounding technique is called the Grounding Chair. (Allen, 2019)

Find a comfortable chair to sit in and close your eyes. Make sure your feet can touch the floor.
Start breathing in and exhaling to the count of 3.
Bring your focus to your body next. Notice how your body feels and how your legs and feet feel. Notice how your back feels against the chair or surface. Notice the texture of the fabric and how the seat feels.
Next, imagine your feet are pushing down into the ground. Picture your energy draining down from your mind, and out through your feet into the Earth.
As the energy drains from your head, notice how heavy each part of your body feels as you relax those muscles.
Feel this sense of heaviness going down your legs, through your feet and down into the ground.

You can do this same technique outside, with your shoes off. Something is compelling about connecting with the Earth in this manner.

There are many enjoyable self-awareness activities for youths and students as well.

One of these is the Sparks: Peer-to-Peer Interview worksheet. The basis of this exercise is the exploration of a child’s passions, interests, and talents, otherwise known as sparks.

The worksheet has six simple questions that can help someone delve into these ideas.

What is one of your sparks (passions, interests, talents)?
How did you discover that this is one of your sparks?
How do you feel when you are doing your spark?
Think of somebody who is really into their spark/passion. Describe what you see.
Do you have a spark champion (an adult who helps you explore and develop your self-awareness skills )? If yes, describe how this person helps you.
Do you set goals and make plans to get better at your spark/talent? If yes, give me an example.

This worksheet is also available on the actforyouth.net website . This kind of simple questioning can help someone identify and build upon his or her strengths.

Another great resource is the self-awareness worksheet for kids, available on the understood.org website for learning and attention issues.

The self-awareness worksheet has seven questions that can help a child to self-advocate. This worksheet can also be done with the child, to help them build an awareness of their strengths and weaknesses.

While a child this age may not be entirely self-aware, they do know how to create a mental picture in their mind.

As their self-awareness develops, so does their self-identity. For children of this age, self-awareness is more about noticing the differences and discovering their bodies and emotions.

Engaging in activities that help support this can go a long way to helping them learn and grow.

1. Same Versus Different Activity

Children of this young age do recognize the similarities and differences, which includes things like skin color and other physical characteristics that set them apart from others.

A fun way to do this is to have kids try on different color socks or knee-high nylons, representing different skin colors. As they do this, you can emphasize the beauty and uniqueness of all the different colored skin.

According to childhood specialist Barbara Biles, this kind of simple activity can help a child learn to appreciate their skin color and the skin color of others.

2. Physical Awareness Activity

Physical self-awareness also expands with age. Growth activities are a great way to help promote this. Growth activities help a young child better understand and accept their developing body.

These kinds of encouraging, positive, interactive growth activities can be very helpful. Things like hanging a height and growth chart on the wall or having a child point to various body parts by looking in the mirror, are fun activities. Children can also draw an outline of their body or their hands and feet.

This kind of activity can help promote physical awareness and self-acceptance for a young child.

3. Self-Responsibility Activity

Teaching responsibility can also be considered a self-awareness activity. Young children frequently leave toys around the house without realizing any sense of responsibility.

Making a young child responsible for his toys or possessions in a fun and interactive way can go a long way to teaching them the necessary skills.

According to child educator Jean Warren, this kind of activity can also help a young child attain self-worth and group identity.

These activities and more are available on the healthfully.com website .

Daniel Goleman, a psychologist specializing in self-awareness and emotional intelligence, suggests that people with a solid sense of self-awareness generally have more self-confidence , and they have a more realistic assessment of themselves.

Some activities that can help improve self-awareness include practicing how you feel throughout the day, considering how your negative emotions impact others, thinking about ways you can better manage your emotions as well as taking an honest look at your strengths and weaknesses.

According to Goleman, it’s essential to recognize that emotions can be fleeting, and they shouldn’t be the foundation of decision-making or communication.

As you consider how your negative emotions impact others, like your boss or your co-workers, you also begin to realize how emotions like anger, jealousy, or frustration have a negative impact. Building self-awareness can help you acknowledge the fallout and the repercussions of such behavior.

Learning to manage your emotions better can also make a big difference. Doing so can help you avoid knee-jerk reactions or saying things you don’t mean.

All of this requires taking an honest look at your strengths and weaknesses. You can do this by looking at past performance reviews or asking for feedback from someone you trust like your peers or from your boss. When you do this, you can actively work on improving those weak areas.

The questionnaire contains 35 questions which lead a person into self-discovery and can be seen as a fun way to become more self-aware.

As a sample, questions include:

What is the trait you most deplore in yourself?
What do you regard as the lowest depth of misery?
Who are your heroes in real life?
What is your greatest regret?

These questions can help build self-awareness and strengthen defense systems against harmful thoughts, feelings, and behaviors.

The Setting Valued Goals worksheet is another useful tool to help someone identify what they want out of life, based on personal values.

Using this type of tool can also help motivate someone who may be struggling in life. Identifying goals can help someone be more self-aware as they start to get an idea of what it will take to achieve this goal.

The reader is prompted to reflect on personal values, with questions such as:

What do you consider most important in life?
What makes you feel energized?
What makes you happiest, most satisfied, and most fulfilled?

Rouge test (self-recognition test) – Geert Stienissen

Dispositional self-awareness can be conceptualized in different ways, including insight, reflection, rumination, and mindfulness. (Sutton, 2016)

According to the research, self-awareness is typically associated with positive psychological wellbeing with varying outcomes.

Self-awareness is generally defined as the extent to which someone is consciously aware of their internal state as well as their relationships or interactions with others. (Sutton, 2016).

This idea can be further broken down into situational self-awareness and dispositional self-awareness.

Situational self-awareness is an automatic process that helps you know where you are and what you can do. It enables you to compare your current actions to your internal standards helping you foresee if you need to make any adjustments. (Silva & Duval, 2001).

Dispositional self-awareness, on the other hand, is the tendency for one to focus on and reflect on their own psychological processes as well as their subjective experiences and relationships with others. (Fenigstein et al., 1975)

Fenigstein also breaks this concept down further, by differentiating between public and private self-consciousness. Public self-consciousness is about how we appear to others where private self-consciousness is more about developing an awareness of our internal state.

One tool for measuring private self-consciousness is The Self-Reflection and Insight Scale or SRIS, (Grant, Franklin, & Langford, 2002)

This scale was developed as a measure of private self-consciousness, which assesses one’s internal state of awareness or insight separately from self-reflection.

Self-reflection refers to the extent to which one evaluates and pays attention to their internal state where insight is more about clarity of understanding.

By developing measures of self-awareness, we can continue expanding our awareness in these areas.

The test measures your DISC personality type:

This can help you better predict your behavior towards others as well as those things you do every day.

The test contains 28 groups of four statements. The questions are to be answered honestly and spontaneously. The test only takes about 5 to 10 minutes to complete.

Some of the questions include:

People look up to me.
I tend to be a kind person.
I accept life as it comes.
People say I have a strong personality.

The idea is to study all of the descriptions in each group of four, and select the one that most describes you.

You may also examine the three remaining choices, and decide which description you consider the least like you.

The full version of the test can be accessed via the 123test.com website .

The Jung Personality test can help you explore things like how you think, how you make decisions, and how you deal with others.

The test also helps you explore whether you are an introvert or an extrovert. The test is similar to the Myers-Briggs type model, initially developed by Katherine Cook Briggs and her daughter Isabel Briggs Myers.

The Jung personality test can help answer the following questions:

What is your personality type?
What are your Jung types?
How does your type fit certain kinds of jobs?

The Jung test was developed by the work of Carl Gustav Jung, who was a Swiss psychiatrist and the originator of Jungian Psychology, which breaks the personality up into four archetypes:

The Persona
The Anima/Animus

The Jung personality test has 60 choices. Participants choose the statement that best describes them.

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

Created by Experts. 100% Science-based.

Being self-aware is vital for both personal and professional success. When you are self-aware, you can choose where to focus your emotions, your energy, and your personality so that you can better direct the course of your life.

Self-awareness helps you be much more aware of your thoughts and emotions and how these things guide your life.

The best way to continually develop self-awareness is to learn to look at yourself objectively and to try and see yourself as others see or perceive you. The more self-aware you are, the more you can improve and make changes in your life.

If you enjoyed this topic, for further reading we share a short selection of the 10 Best Self-Awareness books and explore the benefits of self-awareness according to science.

We hope you enjoyed reading this article. Don’t forget to download our three Self Compassion Exercises for free .

23 Thought-provoking Questions To Boost Your Self-awareness. (2019, February 17). Retrieved from https://ourmindfullife.com/23-self-awareness-questions/
Allen, S. (2019, February 13). 7 Simple Grounding Techniques For Calming Down Quickly . Retrieved from https://drsarahallen.com/7-ways-to-calm/
Bhasin, M. K., Denninger, J. W., Huffman, J. C., Joseph, M. G., Niles, H., Chad-Friedman, E., … Libermann, T. A. (2018, May). Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training . Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29616846
Davenport, B. (2019, March 12) Emotional Intelligence In The Workplace . Retrieved from https://liveboldandbloom.com/02/self-awareness-2/emotional-intelligence-workplace
Fenigstein A., Scheier M. F., Buss A. H. (1975). Public and private self-consciousness: Assessment and theory. Journal of Counselling and Clinical Psychology , 43(4), 522–527.
Grant A. M., Franklin J., Langford P. (2002). The Self-Reflection and Insight Scale: A new measure of private self-consciousness. Social Behavior and Personality , 30(8), 821–835.
Jeffrey, S. (2019, April 20). 15 Self Awareness Activities and Exercises to Build Emotional Intelligence . Retrieved from https://scottjeffrey.com/self-awareness-activities-exercises/
Johnston, J. (2019, January 10). Activities for Preschool-Age Children About Self Awareness . Retrieved from https://healthfully.com/512350-activities-for-preschool-age-children-about-self-awareness.html
Nguyen. (2016, January 11). 12 Self-Awareness Exercises That Fuel Success . Retrieved from https://www.entrepreneur.com/article/254669
Powell, A. (2018, August 27). Harvard researchers study how mindfulness may change the brain in depressed patients . Retrieved from https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/
Ron Tamir Nehr. (2019, July 17). Self Awareness: 10 Great Techniques . Retrieved from https://rontamirnehr.com/self-awareness-techniques/
Sutton, A. (2016, November 18). Measuring the Effects of Self-Awareness: Construction of the Self-Awareness Outcomes Questionnaire . Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5114878/
Wong, C. (2019, September 3). Mindfulness Meditation – How Do I Do It? Retrieved from https://www.verywellmind.com/mindfulness-meditation-88369

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Self-Awareness

Mar 28, 2019

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Self-Awareness. GC Seminar Lacks. Day 1: Self-Image & Self Esteem. Self-Awareness. This topic deals with ways to look at how we feel about ourselves, the important of high self-esteem to being effective and successful, and ways to develop positive self-esteem

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Self-Awareness GC Seminar Lacks

Day 1: Self-Image & Self Esteem

Self-Awareness • This topic deals with ways to look at how we feel about ourselves, the important of high self-esteem to being effective and successful, and ways to develop positive self-esteem • “Resolve to be thyself, and know that they who find themselves lose their misery.” Matthew Arnold

Self-Awareness • The single major factor determining or limiting your success and happiness is your self-image, your self-esteem • The word esteem means “to appreciate the value of” • Your self-image will determine your sensitivity to the needs of others, your ability to solve problems, your ability to handle responsibility, and your judgment

Self-Awareness • When you have a positive self-image, you have a lot of self-confidence • Self-confidence is built on your experiences from early childhood on • Some people undermine their own self-confidence and suffer from poor self-concept by dwelling on the negatives of the past rather than the positives

Self-Awareness • Growing up confident and self-assured is not an easy or natural thing • You can change your own self-image!

Problems of Poor Self-Image • A poor self-image can work against you in two ways: • A poor self image keeps you from learning how to succeed. (When you don’t believe that you can do something you will never allow yourself to learn how, or be comfortable with the way you do it.) • A poor self-image prevents you from liking and respecting yourself. (When you don’t particularly like yourself, you communicate it to those around you and keep yourself from making friends, fitting into groups, developing leadership skills, or even just having fun.)

Ingredients For A Positive Self-Image

Ingredients for Positive Self-Image • There are seven areas in which we need competence in order to be positive, self-reliant people. They include: • 1. Identification with real role models.(What are qualities you look for in a role model?) • 2. Identification with and respect for “family” processes.(Family, in this case, can mean your immediate family, or more broadly, an organization or a group in which you belong.)

Ingredients for Positive Self-Image The consequences of your actions affect not only you, but others. Develop a sense of social responsibility.

Ingredients for Positive Self-Image • 3. Faith in personal resources to solve problems.(To become a self-confident person, you must develop the ability and attitude that will allow you to work through problems and believe that they can be solved by applying your own personal resources. Dependent people don’t learn how to do this and believe that solutions are purely chance. They believe nothing can be done about the present or future except to accept it.)

Ingredients for Positive Self-Image • 4. Development of intrapersonal skills.(You can use intrapersonal skills to communicate with yourself. These skills include the ability to recognize and understand your own feelings, self-discipline, self-control, and self-assessment. They are important to setting realistic goals and achieving them.)

Ingredients for Positive Self-Image • 5. Development of interpersonal skills.(Interpersonal skills can be as basic as being able to start and carry on a conversation, but also include the ability to share ideas and feelings and be sensitive to the feelings and needs of others, the ability to listen and respond, and the skills to cooperate, negotiate, and share.)

Ingredients for Positive Self-Image • 6. Situational skills(Situational skills are those skills that help you determine what kind of a situation you are in and how best to respond to it. When you learn to look at a situation, decide what behavior best fits the situation according to the results you wish, and then adapt to the situation, you are showing your maturity.)

Ingredients for Positive Self-Image • 7. Judgmental skills.(These skills involve the ability to recognize, understand, and apply good judgment in your environment. In many areas, poor judgment is obvious, such as when you become so obsessed with a sport that it begins to interfere with other activities such as your studies and responsibilities at home. You must learn to judge the consequences of things so that you can choose the most successful path for yourself.)

Ingredients for Positive Self-Image • Liking yourself and being proud of your accomplishments and talents doesn’t make you egotistical. • To be the best you can be you must recognize your own uniqueness and develop your special qualities and persoanl standards

Write down at least two things you are insecure about.

What does this insecurity stop you from doing?

In what ways do you broadcast this insecurity?

What were things other people were insecure about?

Did you find many of these insecurities valid?

Do you think your insecurity is valid?

Last Questions • How can you stop broadcasting it? • How can you logically overcome this insecurity?

Tips for Building Self-Esteem

Tips for Building Self-Esteem • 1. Dress and look your best at all times. No matter what your friends and peers may say, personal grooming provides visible evidence of how you feel about yourself. • 2. Take inventory of your reasons for self-esteem today. Write down: what your blessings are, who and what you are thankful for, what you have done that you are proud of, what your goals are.

Tips for Building Self-Esteem • 3. Set your own internal standards. Learn to accept yourself as you are now, but set your own standards for personal improvement in lifestyle, participation in school, accomplishments, relationships. Associate with winners. Do not associate with people who are negative, or bring you down.

Tips for Building Self-Esteem • 4. Volunteer your name first. Whenever you speak on the phone or meet someone new, giving your name first shows you value your name and yourself as an individual. • 5. Always respond with “thank you.” Whenever anyone pays you a compliment of any kind, accept it graciously without adding anything to make yourself seem unworthy.

Tips for Building Self-Esteem • 6. Use encouraging, affirmative language. Whenever you speak about yourself, use positive, constructive descriptions. Remember, everything you say about yourself is subconsciously recorded by yourself and others. • 7. Create your own horoscope. Don’t feel trapped into repeating patterns you don’t like. List positive alternatives to habits that you seriously want to change.

Tips for Building Self-Esteem • 8. Look people in the eyes. Direct eye contact is one of the most important non-verbal dictators of self-confidence. (practice) • 9. Keep an ongoing self-development plan. Write down what you’ll have to learn and what behavior you’ll have to change in order to become the person you wish to be.

Tips for Building Self-Esteem • 10. Smile! Everyone responds to a smile. It tells us that this is a person who is happy, caring, and sharing.

Day 2: Anxiety, Motivation, & Goal Setting

Getting Rid of Negative Beliefs

Getting Rid of Negative Beliefs • Take a minute now and think of your negative programming. • That you cannot be happy because ____________________? • That you cannot enjoy life fully because ____________________? • That you are not __________________? • What other beliefs are you holding back?

Getting Rid of Negative Beliefs • If you stop and think about them, you will become more aware of your beliefs, and you will discover the ways your beliefs sometimes keep you from fully enjoying yourself everyday. • Each time that happens, ask yourself if its worth holding on to that belief?

Personal Feelings • Self-awareness means more than presenting a good image and feeling good about yourself. • It means looking honestly at your inner self and learning to deal with your feelings and situations

Personal Feelings • We all experience hundreds of different feelings each day and we may feel differently about the same thing at different times • Many feelings are neither good nor bad, just part of who you are: how you feel about your parents, your friends, are all personal reactions that change continually

Personal Feelings • The important thing is not how you are feeling, but how you choose to respond to it. • We must find ways to deal with our feelings so that they don’t control us.

Steps for Handling Feelings • 1. Be aware of your feelings. Try to discover their meaning. Try to define the feeling in one word (calm, bitter, defensive, frightened, lonely, guilty, embarrassed, angry, etc.)

Steps for Handling Feelings • 2. Don’t allow your feelings to control you. Feelings are really reactions you choose to have. Eleanor Roosevelt once said, “No one can make you feel inferior without your consent.” This applies to most feelings we have in reaction to others. If you feel that you just can’t handle something, remember that you can look for other ways to deal with any situation rather than simply accepting feeling angry, frustrated, etc.

Steps for Handling Feelings • 3. Express your feelings. Learning to control your feelings doesn’t mean bottling them up. It means learning to express them in a constructive way. Talk about your feelings. They are normal and they won’t last forever.

Comfort Zones • We all live in an area called the comfort zone • A comfort zone is a state of mind made up of the actions and behaviors you are comfortable performing, and results you are comfortable achieving.

Comfort Zones • When we do something new, we push against the parameters of our comfort zone • We might feel uncomfortable • If we do the new thing often enough, we overcome the fear, and our comfort zone expands • If we back off and honor our “need” to be comfortable, our comfort zone shrinks

Comfort Zones • When you expand your comfort zone in one area, it carries over to other areas as well • When you succeed at something, your confidence and self-esteem increase, and you take that confidence and self-esteem into other endeavors

Insecurities & Nervousness • Insecurities and nervousness are emotions that can be described as little caution flags that come up as we encounter risky circumstances in life.

Insecurities & Nervousness • These feelings become a problem when they are there all the time or when their presence prevents us from enjoying the challenges and risks of life. • Risks, like roller coasters, can be enjoyed. • Insecurity and nervousness must be controlled when the emotions rob you of the joy, limit your performance, or limit your willingness to participate at all.

Controlling & Overcoming Insecurities & Nervousness • Nervousness and insecurities are like our minds tricking us into thinking there is danger when there isn't. This gives us tremendous control over our insecurities. • Instead of thinking 'what if?' we learn to think 'So what!'

How do I do this? • Work on your ideas for building a positive self-image!

Controlling & Overcoming Insecurities & Nervousness • If this isn't enough, then pull your calendar out and build a task list. • List all of life's normal things that make you feel nervous or insecure...and do them! • Do them regularly and repeatedly. The bigger the insecurity, the more you have to confront it. • This will build your self-esteem like nothing else.

The worst insecurity & nervousness… anxiety • What is anxiety?

Overcoming Anxiety • 1. Stay in the present moment

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How to Improve Self Awareness in Presentation Training

By: Stephanie Fulton

Do you ever think to yourself, “I got this!” before going into a job interview, or final exam, or presentation. Then, you find out that the employer did not like you, or you failed that test, or the sale team was totally confused by your pitch. This process of is part of self awareness and self deception. And it can effect the way you see yourself as a presenter, and how others see you as a presenter.

How to Improve Self Awareness in Presentation Training

Self awareness is defined as, “an awareness of one’s own personality or individuality.” This ability comes into play in a lot of our roles, from our career to our relationships. People who have high self-awareness tend to be very comfortable in their own skill, like to take control of the situation and come across to others as confident. People with low self-awareness tend to not recognize how their personalities come across to others, and may be idle or blame others in a crisis situation.

This is where self deception comes in. Research published in the New England Journal of Higher Education says, “without self-awareness skills, thinking can be distorted by self-deception.” Someone with self-deception could potentially misinterpret information and then spread the wrong information to others. Self-deception blocks a person’s ability to accept feedback and apply it to their lives. This is turn can lead to poor leadership.

The Research

The Harvard Business Review put self awareness to the test. They tested how accurate self-awareness was to team effectiveness. Individuals who were less self-aware (meaning there was a large gap between their own behavioral contributions and the assessments of their team members) lead to their teams substantially suffering. The teams with these less self-aware individuals made poor decisions, were less engaged with coordination and showed less conflict management.

On the other hand, teams with “over-raters,” or people who think they are contributing more than their team members thought they were, saw low success rates as well. Overall, the teams who were more self aware saw better decision quality, coordination and conflict management than the teams who were not.

This concept is important for presenters because you spend so much time speaking in front of others. How you think you appear may be different from the reality. There are some way you can change this.

Ask for Feedback Often

On top of practicing for your presentation, ask for some feedback and take notes. Ask your audience about your tone of voice, your body language, your confidence and more. Take their comments seriously and apply their recommendations to your presentation practice. This will help you in the long run with engaging your audience and appearing more natural on stage.

Take the Badge Assessment

Personality assessments help us learn more about our natural personality traits and our strengths and weaknesses. We have fine tuned this for presenters with Badge . By answering a few short questions, our results can help you discover how to be the best presenter.

Learning more about yourself and taking note of other people’s feedback can help you avoid self deception. By living fully in reality, we can take the extra steps to stop fooling ourselves and be better, fully aware presenters.

How the Badge Assessment Made Me a Better Presenter

Why Your Team Needs Badge Presentation Training

Why Presenters Lack Self-Awareness [Infographic]

Stephanie Fulton

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Emotional Intelligence

How to Become More Self-Aware and Why You Should

Self-awareness contributes to healthy decisions and relationships..

Posted May 28, 2024 | Reviewed by Michelle Quirk

Research shows that self-awareness wards off depression and anxiety and improves your physical health.
There are 3 key areas of self-awareness: relational, emotional, and physical.
You can only know your important personal qualities by paying close attention to yourself.

What does it mean to be self-aware? It means having what therapists call an “observing ego.” The observing ego is a part of yourself that is able to observe yourself with some amount of objectivity. When your observing ego is healthy, you can, for example, look back on a way that you acted or spoke and accurately say, “I think I was a bit harsh there” or “I should have stood up for myself more.”

Your observing ego is able to watch your actions, your choices, your feelings, your needs, and your wants. This makes you a reliable reporter when you need to share any of that information with others. The key to a healthy observing ego is simply paying attention . And it’s vital to have this to live a healthy life and thrive.

How can you seek what you truly want, choose options that will bring you joy, and make decisions that are healthy for you if you are not quite sure what you want, enjoy, or need? You can only know these important personal qualities by paying close attention to yourself.

The 3 Key Areas of Self-Awareness

Physical: This involves being aware of your body and what it needs to be healthy and strong. This includes the amount of sleep you need, the amount and type of food, rest, recreation, and exercise. It also means being aware of your body’s cues to you about what’s wrong or what it needs.
Relational: How do others see you and experience you? What are your strengths, weaknesses, foibles, and flaws when it comes to your relationships? Being aware of your habits and qualities and how you relate to others enables you to manage your own reactions and responses and also understand others’ reactions to you.
Emotional: This type of self-awareness is the most important. It involves being able to notice when you are experiencing a feeling and being able to identify what that feeling is. Knowing when you are angry, hurt, or lonely , for example, allows you to attend to the feeling and use it to motivate, inform, guide, and enrich you.

Knowing yourself well and being aware of your physical, relational, and emotional needs and rewards pays off in substantial ways. A 2023 study by Sung and Rubens et al. found that self-awareness is a buffer that prevents life stressors, even trauma , from becoming depression and anxiety .

Higher emotional self-awareness has been found to improve your overall health. Loucks and Britton (2015) found that people who are more aware of what they are thinking and feeling in the moment have lower BMI (body mass index), lower fasting glucose, less smoking , and higher levels of physical activity.

It is true that some people have higher levels of natural self-awareness than others. One of the biggest obstacles to self-awareness comes from childhood . Those who grew up in a household where their emotions were ignored or discouraged by their parents tend to push their emotions and emotional needs away and try to make them disappear. This is the definition of childhood emotional neglect.

Those who grew up with childhood emotional neglect are going through their adult lives unaware that they are squelching a deeply vital resource from within: the natural fount of emotions that is wired into all human beings at birth.

Living your life without full access to your own feelings can leave you with a sense of emptiness and purposelessness. With your emotions tamped down, you may lack enough of the very substance that should be keeping you connected to your body, feeding your relationships, and stoking your energy. You may end up feeling disconnected from yourself and your life in a way that eventually becomes your new norm.

How to Increase Your Self-Awareness

Start thinking of your body as something to take care of. Pay attention to your body’s needs, day after day, and collect data. What’s the optimal amount of sleep it needs? What foods make it feel the best? How much of what kinds of exercise give it energy? Track your answers, write them down, and try to live by them.
Pay closer attention to the feedback you receive from the people who know you best. The people around you may have observed more about you than you have observed about yourself. You may be missing lots of valuable information about how others see you, especially if this is not a concept you’ve thought about before. By simply paying attention to how others react to you and what they say about you, you can gather, and file away, loads of useful data about how others perceive you and how you are in your relationships with others.
Begin to pay more attention to what you are feeling. This is the single most powerful way for you to build your self-awareness. If you grew up with your emotions neglected, you are probably continuing to neglect them. Becoming aware of your emotions is becoming aware of the most deeply personal, biological expression of who you are. It is also a giant stride toward healing the emotional neglect you grew up with, which comes with a whole host of other life advantages.

Becoming more aware of your body, your relationships, and your emotions all combine in a wonderful way to make a profound difference in your life. Knowing who you are, what you need, what you feel, and how you affect others gradually helps you to feel more grounded, more fulfilled, more connected, and more alive.

To determine if you might be living with the effects of childhood emotional neglect, you can take the free Emotional Neglect Questionnaire. You'll find the link in my bio.

Sung, Angelina, Rubens, Sonia L., Soliemannjad, Rose R., & Zeringue, Megan M. Socioemotional health, trauma exposure, and internalizing symptoms in students attending an alternative high school. American Journal of Orthopsychiatry, Vol 93(3), 2023, 269–278.

Loucks, E.B., Britton, W.B., Howe, C.J. et al. Positive Associations of Dispositional Mindfulness with Cardiovascular Health: the New England Family Study. Int J Behav Med. 22, 540–550 (2015).

Jonice Webb, Ph.D., is a licensed psychologist and author of two books, Running On Empty: Overcome Your Childhood Emotional Neglect and Running On Empty No More: Transform Your Relationships.

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13 Self-Awareness Examples You See Throughout Life

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When was the last time you looked at yourself in the mirror?

Recently, my family and I were at a local fun fair, and we happened to walk past the funny mirrors. You know the ones that distort your reflection and make you really tall, extra wide, or all bent and upside-down looking. I was struck by how clumsy we all look , and it was one of the few self awareness examples that really made sense to me.

We are often not aware of how our reflections, or the imprint of us, are twisted by the world around us. To really control your reflection or self, you need to be really aware and connected to yourself, your world, and the people around you.

But exactly what is self awareness and how do you use it to live a fuller life that is authentic to who you are? Let’s find out.

Table of Contents

What Is Self Awareness?

To be self aware means you are fully aware of your character , what your motivations are, your desires, and how you are feeling in each moment. It’s quite a mouthful, but the simple truth is that self awareness is about knowing yourself and what you feel, think, experience, and are worthy of.

Self awareness is the catalyst for change , and if you can’t see yourself in the mirror of life , you will never be able to straighten out your own reflection—you will keep on being bent and twisted by the world around you.

Why Is Being Self Aware Important?

Being self aware is the key to initiating change . When I was standing at the funny mirrors, I could decide to step out of the reflection area of one mirror into the next if I didn’t like the reflection I was seeing. But, I had to see myself before I could take action and choose what I wanted.

Without self awareness , you are sailing blindly through life, not choosing, merely falling downhill.

Your self awareness is a bit like the onboard computer of your car—it helps you diagnose when your engine or existence is no longer idling authentically. Instead of purring through life, you are spluttering, and you don’t even know it.

If you don’t check yourself and reclaim self awareness, you will keep struggling needlessly through life. You have the power to find your authentic self and take the necessary steps to protect your self awareness.

Self awareness identifies where there are problems in your life . With self awareness examples, you can learn how to live your best life.

13 Self Awareness Examples

There are several ways in which you can practice and increase self awareness . Examples of self awareness include:

1. Growth Mindset

Being self aware means you can see where you are not a fully grown person yet. With self awareness, you begin to see how many aspects of your life work together, and you are then better able to grow these.

Having a growth mindset is vital for self awareness to really pay dividends on your life journey. Your self awareness allows you to use growth ideas in your own life. Like a gardener who knows which soil is right for a particular plant, you need to be self aware so you will know what growth ideals (plants) will work in your life (garden).

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Action: To develop a growth mindset , you need to fully explore your life . Use and develop your self awareness by reflecting on what part of your life is still underdeveloped . Next, select a “plant” that you can cultivate here. If you are lonely, you can choose to join clubs or interest groups to meet new people. Of course, you need to be self aware and practice self-reflection to really see where you are lacking and not just go through life in sulk mode.

2. Discover Your Habits

Do you do things without even knowing you do? We all do—this is called using a habit . This is great news if you don’t want to concentrate on a mundane task, like making coffee or vacuuming; but, it’s not so great if your habits are destructive or harmful to yourself or others.

When you are aware of the things you do without thinking, you are better able to own these habits , examine them, keep the good ones, and get rid of the bad ones. But how do you see a habit you don’t even know is there? You become more mindful .

Start practicing mindfulness activities like meditation , breathing , and yoga . By becoming more self aware and mindful of the things you do without thinking. Knowing what you do (especially when you don’t normally pay attention) will help you become more aware of who you are and what you do.

Action: Begin with some mindful breathing exercises each morning, and notice how you feel with each breath. Next, pay attention to what you are doing at each moment. It may be a simple awareness that you raise your head when you breathe in or you can discover a more profound habit that you didn’t know about like blinking repeatedly when someone makes you nervous. Write down each of the habits you discover and state whether they are good or bad or neutral. Some habits are driven by anxiety and can become destructive so you need to be aware of these, identify them, and then work on changing them.

3. Create Boundaries

We may be taught that boundaries are a bad thing, but in your own life, setting up some barriers that keep things or people in or out can make or break you. The concept of a boundary may be quite simple, but it’s the application or stepping up to defend that boundary when it’s being threatened that indicates real self awareness.

If you have a boundary in place to keep strangers out of your physical and mental space, you need to police that boundary or it is meaningless (and worthless to your development). But the best way to enforce a boundary is to warn someone off before they cross the line.

To do this, you need an early warning system that will sound the alarm and let you know you need to act. Your self awareness is that alarm system .

Action: Think about the boundaries you have in your life (and the ones you need in your life). Write them down, if that helps. How would you take action to defend that boundary if it is being threatened? Write down the appropriate response that makes sense to you. This is also a great exercise in discovering how indoctrinated you are by societal norms . Don’t let a valuable boundary go or hang back on acting when that boundary is crossed simply because of the notion of being polite or what’s accepted. Your boundaries, your rules.

4. Your Thoughts Become Actions

It may seem like such an obvious example of self awareness, but knowing and practicing the idea of your thoughts becoming actions is easier said than done. What you think has power, especially if you are aware of those thoughts.

However, the thoughts you aren’t aware of can be even more damaging if you don’t practice your self awareness and develop a deeper sense of awareness for your mind.

When you know your thoughts, you can take steps to help good ideas manifest and prevent poor ideas from ruining your life. Self awareness gives you the wisdom to know which thoughts are good and which are bad.

Action: When you are alone, start thinking out loud . Narrate your life, paying attention to the words that tumble from your mouth. What you say is what you’ve been thinking . The way you say things is also very revealing of your mental state . When you are self aware, you will pick up on a negative “tone” of thoughts , and you will be better able to take action to remedy whatever is going on. If your thoughts go unnoticed , you may steer off a mental cliff without heeding the warning.

5. Discover Your Triggers

We all have triggers —emotional fuses that quickly trip when we find ourselves in a situation that we can’t accept. The result of a trigger being set off is that you may become quite irrational and act in a way that’s not in your best interest.

The only way to head off a trigger is to see that it’s sending off warning signs. Being self aware is how you detect your emotional temperature and can sense a trigger is about to erupt. Knowing where your triggers are, what it takes to trip them, and being mindful of your response to a trigger situation can help you remain calm under pressure.

A level-headed and calm individual is in touch with their triggers and they know what to do to remain calm and responsible. But how do you discover your triggers? It’s not like you can simply buy an instruction manual for your triggers.

Action: Reflection and introspection can build your self awareness. When you’ve come through a serious argument or challenging event, ask yourself what set you off . Try to think logically about the incident and look for evidence (not blame), so you can discover what makes you zing. If you’re still stuck, you can ask a close friend if they’ve seen any triggers that they know sets you off. Once the triggers are identified, list the events or contributing factors that lead to the trigger snapping. Now plan what you’ll do next time the same set of events or incidents happen that triggered you.

6. Ask Why

Life is a mad rush , and most days you are probably barely keeping head above water with your career, social life, responsibilities, and more. The result is that you may have gone onto autopilot, and you may be stuck there .

Instead of questioning your life and daily experiences and thoughts, you are simply soldiering on. You stopped asking why and simply accepted everything. When you no longer live your life with intent, resentment forms inside you due to a complete lack of self awareness.

Start asking a very important question: why?

50 examples of self awareness | self awareness examples brainly | example of self awareness essay

When you begin to question life and what happens to and because of you, it will boost the development of your self awareness . Ask why you didn’t get a promotion at work. Ask why you are not unhappy to have missed out on the promotion (maybe you didn’t want it). Question life and how you should respond to it.

Action: Remind yourself to ask why whenever you need to make a decision or take an action. Give yourself thinking time by waiting three seconds before you answer or do something. Those precious three seconds will give you enough time for your brain to kick into self awareness mode and reflect on the “why” before you do something simply to please others.

7. Adjust Your Inner Child

Many of us didn’t have the most appropriate or perfect childhoods . As a result, we struggle with issues that affect our inner child or our sense of innocence and trust . When you go through life as an adult denying the injuries their inner child suffered , you will always battle a feeling of not being authentic and not being accepted for who you truly are.

Self awareness helps you develop a clearer understanding of your inner child’s needs. When your inner child has adjusted to who you are now as an adult , you become more empowered to succeed. When you don’t take ownership of yourself and your subconscious self (your inner child), you will always feel like you are hiding behind a mask.

Action: Create a safe space for your inner child to come out and feel welcomed. Your self awareness can help you communicate with your inner child and learn about yourself, acknowledging the parts of yourself you had previously ignored. Take your inner child on a date, explore creativity, and dream about your childhood, seeing it in a rainbow hue where change is always possible .

8. Embrace Empathy

A huge example of self awareness that we all need to develop is the ability to be empathetic to others. We can only see others authentically and have empathy with their lives when we can see ourselves clearly.

Self awareness can create an example of living by letting you see yourself, accept yourself for who you are, and show empathy to yourself. When you see and feel yourself, you can show empathy and understanding with others.

Action: Have a mirror conversation. Sit by a mirror, staring deeply into your own eyes. Wait patiently as your mind connects to your self awareness and your inner child. When you doubt yourself, share comfort. And when you feel foolish, assure yourself you are valued and looking at yourself in the mirror isn’t a waste of time. Finally, share empathy with yourself. Accept your pain, experiences, and feelings.

9. Let Go of Past Experiences and Work on Facts

If you’ve failed in the past, you know that experience can make you hide from opportunity . You doubt your abilities because the past was a flop. However, you can also live with hope and push harder for future success.

Your self awareness is vital to letting go of a negative expectation that came from a past failure and instead focusing on who you are now and what you can do now. Knowing yourself is vital to letting go of the past and focusing on what is (not what was).

Action: Make a list of all the past successes you’ve had. Add big or small successes, such as when you won the coloring competition at school or when you successfully changed a flat tire on your own. This is you in all the glorious ups and downs . Even mistakes were learning opportunities . Draw the successes and failures into your awareness. Now list the current tasks and events. How will you succeed? What will you do if you fail? Self awareness guides you like a kind teacher, so listen.

10. Ask others how they see you

We are naturally biased in favor of ourselves. We tend to believe we are good, kind, loving, or, sometimes, perfect humans. We really don’t like it when someone makes negative comments about our personalities and behaviors.

For instance, you may feel offended if people in your social circle say you’re arrogant, selfish, self-absorbed, abrasive, or withdrawn. Getting upset is easy if how others see you contradict how you see yourself .

As part of increasing self-awareness, you must find out how the world sees you. Here’s what to do. Ask your friends and family members to provide honest and unbiased feedback about your personality.

Do so with an open mind and be prepared to hear positive and unflattering opinions. The feedback will help give you a more accurate image of yourself.

Getting a third-party view of yourself helps you to be mindful of how you interact with and treat others . You may be encouraged to adjust behavior that causes conflict or prevents you from building healthy relationships. If you’re seen as a people-pleaser , then changing that trait could prevent people from taking advantage of you.

11. Keep checking in with yourself

We experience a variety of emotions on a daily basis depending on what’s going on in our environment. Those emotions such as happiness, anger, sadness, guilt, and embarrassment often influence our behavior within ourselves and around others.

Checking in with yourself throughout the day is one way to be mindful of the emotions you’re experiencing . Ask yourself, ‘How am I feeling right now?” Own the feeling instead of trying to bury or push it away. If you’re sad, say, “I feel sad.” Next, search your mind to figure out what’s triggering the feeling.

After identifying the trigger, brainstorm what you can do to improve your mood. The remedy might be a walk outdoors, meditating , journaling, or listening to healing music.

Being in touch with your feelings can also serve as a guide on when to do or not do something . Maybe you are scheduled to meet your friend but you’re not feeling enthusiastic about going. It’s okay to reschedule rather than to go and feel miserable throughout the activity.

12. Get to know your strengths and weaknesses

As you continue to discover yourself, take note of your strengths and weaknesses. These include employment skills and personal strengths, such as an ability to influence others. Maybe you’re creative, reliable, punctual, determined, a good listener, or a problem-solver.

Getting to know yourself in these areas helps you better understand your capabilities and your limitations . The information can guide you in making good decisions or asking for help in situations that are beyond you. You’ll learn where you need to improve, grow to appreciate yourself more, and even feel a lot more confident.

external self awareness examples | private self awareness examples | example of self awareness in emotional intelligence

Here’s a helpful exercise. Consider writing down/listing your strengths and weaknesses in a bullet journal . Later, you can itemize thoughts, emotions, or events that cause you to give in to your weaknesses. Reflect on what you wrote and determine how you can overcome them.

Another exercise is figuring out how to harness or use your strengths in ways that don’t leave you at a disadvantage. For example, being a detail-oriented person (employment strength) could result in submitting projects late (a disadvantage) .

13. Trust your intuition

Each of us has intuitive abilities or an ability to know, understand, or discern something without stopping to reason or having any direct evidence .

It’s almost near psychic as it extends past the rational mind and into areas of sensing and feeling. People with high empathy , or empaths, appear to know things intuitively such as when someone is confused, upset, or hurt.

Some people trust their intuition or ‘ gut instinct’ to make decisions or decide how to interact with the world more than others do. Those decisions may go against rational or logical thinking.

How often do you rely on your natural ability to figure something out or know what’s about to happen? Do you often dismiss intuitive thoughts or revelations as nonsense? To be in tune with your intuition as you increase internal self-awareness , start paying attention to the information coming from your five senses .

What does it tell you to do? As long as it is safe to do, test your hunches and see if your intuition was spot on. Beyond that, embracing and trusting your intuition can keep you out of harm’s way or align you with positive outcomes .

Final Thoughts on Self Awareness Examples

There are many examples of self awareness that we can discover every day if we are just willing to open our eyes and look. For me, the revelation that I could move out of situations that made me feel strange happened when I looked at my twisted reflection in the fun fair’s mirrors.

You can literally look at your reflection , see your life laid bare and choose to embrace self awareness… using this almost naked experience to learn and grow. Being self aware is the first step in the journey to being resilient, confident, and successful. Part of your self awareness journey can include taking a personality test .

You may be surprised at what you discover! You can also read up on apps for mental health , which can be a tremendously helpful tool as well to help keep you centered and focused.

And if you're looking for more resources on self-awareness, be sure to check out these blog posts:

15 Signs Someone Has a Lack of Self-Awareness
11 Steps to Be More Self-Aware Throughout Your Life
12 Self-Awareness Activities for Kids & Young Students

self awareness examples | self awareness examples for students | self awareness examples at work

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Emotional Intelligence Subject for Pre-K: Self-Awareness

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Would you be able to define self-awareness? Sounds like a complex concept, right? If you want to teach this to very young students, you can start by using this new template so that you get a presentation that makes this lesson a bit more easy for them, and for you! Since it's for kids, we've added lots of colored spots on the background, and the layouts are quite simple. Add the contents yourself and be confident!

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About Adverse Childhood Experiences
Risk and Protective Factors
Program: Essentials for Childhood: Preventing Adverse Childhood Experiences through Data to Action
Adverse childhood experiences can have long-term impacts on health, opportunity and well-being.
Adverse childhood experiences are common and some groups experience them more than others.

diverse group of children lying on each other in a park

What are adverse childhood experiences?

Adverse childhood experiences, or ACEs, are potentially traumatic events that occur in childhood (0-17 years). Examples include: 1

Experiencing violence, abuse, or neglect.
Witnessing violence in the home or community.
Having a family member attempt or die by suicide.

Also included are aspects of the child’s environment that can undermine their sense of safety, stability, and bonding. Examples can include growing up in a household with: 1

Substance use problems.
Mental health problems.
Instability due to parental separation.
Instability due to household members being in jail or prison.

The examples above are not a complete list of adverse experiences. Many other traumatic experiences could impact health and well-being. This can include not having enough food to eat, experiencing homelessness or unstable housing, or experiencing discrimination. 2 3 4 5 6

Quick facts and stats

ACEs are common. About 64% of adults in the United States reported they had experienced at least one type of ACE before age 18. Nearly one in six (17.3%) adults reported they had experienced four or more types of ACEs. 7

Preventing ACEs could potentially reduce many health conditions. Estimates show up to 1.9 million heart disease cases and 21 million depression cases potentially could have been avoided by preventing ACEs. 1

Some people are at greater risk of experiencing one or more ACEs than others. While all children are at risk of ACEs, numerous studies show inequities in such experiences. These inequalities are linked to the historical, social, and economic environments in which some families live. 5 6 ACEs were highest among females, non-Hispanic American Indian or Alaska Native adults, and adults who are unemployed or unable to work. 7

ACEs are costly. ACEs-related health consequences cost an estimated economic burden of $748 billion annually in Bermuda, Canada, and the United States. 8

ACEs can have lasting effects on health and well-being in childhood and life opportunities well into adulthood. 9 Life opportunities include things like education and job potential. These experiences can increase the risks of injury, sexually transmitted infections, and involvement in sex trafficking. They can also increase risks for maternal and child health problems including teen pregnancy, pregnancy complications, and fetal death. Also included are a range of chronic diseases and leading causes of death, such as cancer, diabetes, heart disease, and suicide. 1 10 11 12 13 14 15 16 17

ACEs and associated social determinants of health, such as living in under-resourced or racially segregated neighborhoods, can cause toxic stress. Toxic stress, or extended or prolonged stress, from ACEs can negatively affect children’s brain development, immune systems, and stress-response systems. These changes can affect children’s attention, decision-making, and learning. 18

Children growing up with toxic stress may have difficulty forming healthy and stable relationships. They may also have unstable work histories as adults and struggle with finances, jobs, and depression throughout life. 18 These effects can also be passed on to their own children. 19 20 21 Some children may face further exposure to toxic stress from historical and ongoing traumas. These historical and ongoing traumas refer to experiences of racial discrimination or the impacts of poverty resulting from limited educational and economic opportunities. 1 6

Adverse childhood experiences can be prevented. Certain factors may increase or decrease the risk of experiencing adverse childhood experiences.

Preventing adverse childhood experiences requires understanding and addressing the factors that put people at risk for or protect them from violence.

Creating safe, stable, nurturing relationships and environments for all children can prevent ACEs and help all children reach their full potential. We all have a role to play.

Merrick MT, Ford DC, Ports KA, et al. Vital Signs: Estimated Proportion of Adult Health Problems Attributable to Adverse Childhood Experiences and Implications for Prevention — 25 States, 2015–2017. MMWR Morb Mortal Wkly Rep 2019;68:999-1005. DOI: http://dx.doi.org/10.15585/mmwr.mm6844e1 .
Cain KS, Meyer SC, Cummer E, Patel KK, Casacchia NJ, Montez K, Palakshappa D, Brown CL. Association of Food Insecurity with Mental Health Outcomes in Parents and Children. Science Direct. 2022; 22:7; 1105-1114. DOI: https://doi.org/10.1016/j.acap.2022.04.010 .
Smith-Grant J, Kilmer G, Brener N, Robin L, Underwood M. Risk Behaviors and Experiences Among Youth Experiencing Homelessness—Youth Risk Behavior Survey, 23 U.S. States and 11 Local School Districts. Journal of Community Health. 2022; 47: 324-333.
Experiencing discrimination: Early Childhood Adversity, Toxic Stress, and the Impacts of Racism on the Foundations of Health | Annual Review of Public Health https://doi.org/10.1146/annurev-publhealth-090419-101940 .
Sedlak A, Mettenburg J, Basena M, et al. Fourth national incidence study of child abuse and neglect (NIS-4): Report to Congress. Executive Summary. Washington, DC: U.S. Department of Health an Human Services, Administration for Children and Families.; 2010.
Font S, Maguire-Jack K. Pathways from childhood abuse and other adversities to adult health risks: The role of adult socioeconomic conditions. Child Abuse Negl. 2016;51:390-399.
Swedo EA, Aslam MV, Dahlberg LL, et al. Prevalence of Adverse Childhood Experiences Among U.S. Adults — Behavioral Risk Factor Surveillance System, 2011–2020. MMWR Morb Mortal Wkly Rep 2023;72:707–715. DOI: http://dx.doi.org/10.15585/mmwr.mm7226a2 .
Bellis, MA, et al. Life Course Health Consequences and Associated Annual Costs of Adverse Childhood Experiences Across Europe and North America: A Systematic Review and Meta-Analysis. Lancet Public Health 2019.
Adverse Childhood Experiences During the COVID-19 Pandemic and Associations with Poor Mental Health and Suicidal Behaviors Among High School Students — Adolescent Behaviors and Experiences Survey, United States, January–June 2021 | MMWR
Hillis SD, Anda RF, Dube SR, Felitti VJ, Marchbanks PA, Marks JS. The association between adverse childhood experiences and adolescent pregnancy, long-term psychosocial consequences, and fetal death. Pediatrics. 2004 Feb;113(2):320-7.
Miller ES, Fleming O, Ekpe EE, Grobman WA, Heard-Garris N. Association Between Adverse Childhood Experiences and Adverse Pregnancy Outcomes. Obstetrics & Gynecology . 2021;138(5):770-776. https://doi.org/10.1097/AOG.0000000000004570 .
Sulaiman S, Premji SS, Tavangar F, et al. Total Adverse Childhood Experiences and Preterm Birth: A Systematic Review. Matern Child Health J . 2021;25(10):1581-1594. https://doi.org/10.1007/s10995-021-03176-6 .
Ciciolla L, Shreffler KM, Tiemeyer S. Maternal Childhood Adversity as a Risk for Perinatal Complications and NICU Hospitalization. Journal of Pediatric Psychology . 2021;46(7):801-813. https://doi.org/10.1093/jpepsy/jsab027 .
Mersky JP, Lee CP. Adverse childhood experiences and poor birth outcomes in a diverse, low-income sample. BMC pregnancy and childbirth. 2019;19(1). https://doi.org/10.1186/s12884-019-2560-8 .
Reid JA, Baglivio MT, Piquero AR, Greenwald MA, Epps N. No youth left behind to human trafficking: Exploring profiles of risk. American journal of orthopsychiatry. 2019;89(6):704.
Diamond-Welch B, Kosloski AE. Adverse childhood experiences and propensity to participate in the commercialized sex market. Child Abuse & Neglect. 2020 Jun 1;104:104468.
Shonkoff, J. P., Garner, A. S., Committee on Psychosocial Aspects of Child and Family Health, Committee on Early Childhood, Adoption, and Dependent Care, & Section on Developmental and Behavioral Pediatrics (2012). The lifelong effects of early childhood adversity and toxic stress. Pediatrics, 129(1), e232–e246. https://doi.org/10.1542/peds.2011-2663
Narayan AJ, Kalstabakken AW, Labella MH, Nerenberg LS, Monn AR, Masten AS. Intergenerational continuity of adverse childhood experiences in homeless families: unpacking exposure to maltreatment versus family dysfunction. Am J Orthopsych. 2017;87(1):3. https://doi.org/10.1037/ort0000133 .
Schofield TJ, Donnellan MB, Merrick MT, Ports KA, Klevens J, Leeb R. Intergenerational continuity in adverse childhood experiences and rural community environments. Am J Public Health. 2018;108(9):1148-1152. https://doi.org/10.2105/AJPH.2018.304598 .
Schofield TJ, Lee RD, Merrick MT. Safe, stable, nurturing relationships as a moderator of intergenerational continuity of child maltreatment: a meta-analysis. J Adolesc Health. 2013;53(4 Suppl):S32-38. https://doi.org/10.1016/j.jadohealth.2013.05.004 .

Adverse Childhood Experiences (ACEs)

ACEs can have a tremendous impact on lifelong health and opportunity. CDC works to understand ACEs and prevent them.

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What Self-Awareness Really Is (and How to Cultivate It)

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Developing Self-Awareness

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Self-Awareness Definition

Benefits of Self-Awareness

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Journey Into Self-Awareness

Presentation on theme: "Journey Into Self-Awareness"— Presentation transcript:

About project

What is self-awareness and how to develop it

What is self-awareness?

Why is self-awareness important?

Types of self-awareness

How to become a more self-aware person

Ask the “what” questions

Strengthen your brain

Ask others about their perception of you

Keep a journal

Practice mindfulness

Enhance your self-awareness

Elizabeth Perry, ACC

Change your relationship with change: Get comfortable being uncomfortable

The Importance of Self-Reflection: How Looking Inward Can Improve Your Mental Health

Why Is Self-Reflection So Important?

Builds Your Self-Concept

Enables Self-Development

Benefits of Self-Reflection

Kristin Wilson, LPC, CCTP

17 Self-Awareness Activities and Exercises (+Test)

This Article Contains:

Download 3 Free Self-Compassion Exercises (PDF)

Download 3 Free Self-Compassion Tools Pack (PDF)

Self-awareness questions on values and life goals

Self-awareness questions on personality

Self-awareness questions on relationships

1. Mindfulness Meditation

2. Grounding Techniques

1. Same Versus Different Activity

2. Physical Awareness Activity

3. Self-Responsibility Activity

Rouge test (self-recognition test) – Geert Stienissen

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Self-Awareness

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Self-Awareness Dimensions

Vocabulary Self-Awareness

Self Awareness

Self-Awareness &amp; Mediation

Multicultural Self-Awareness

SELF-AWARENESS AND SELF-DISCLOSURE

Self-awareness

SELF-AWARENESS

Chapter 1 Self Awareness

Emotional Self-Awareness

How to Improve Self Awareness in Presentation Training

How to Improve Self Awareness in Presentation Training

The Research

Self-Awareness & Mediation