Source: CentralJersey.com/Penn Medicine
PART ONE
There are steps you can take to set yourself up for a meaningful self-reflection experience.
• Give yourself time. Don’t try to squeeze self-reflection in between dinner and the dishes. Find some time when you can slow down and take a breath. Maybe this is early in the morning before you start your day or maybe it’s in the evening as you wind down.
• Find a quiet space. Being able to hear yourself think, so to speak, is important for self-reflection. If there are too many distractions and demands at home, perhaps head to a local park or your favorite coffee shop — wherever you can best tune into your thoughts.
• Write it down. Writing down your thoughts and feelings and reviewing them can help you focus on what you need to learn and to do. Journaling may also help you identify an “aha moment” and enable you to come back to it later. Many people enjoy writing in an attractive journal, but any notebook or notepad will work. If you don’t want to write, voice notes could be an effective alternative.
So, you carved out the time, found your quiet space, and opened your journal, now what? Sometimes just getting started is the hardest part. Here are a few prompts to help:
• What is one thing you did for yourself in the past year that you are proud of, and why does it make you feel proud?
• Do you plan to do it again in 2023?
• What is something you would like to let go of next year — something that may not be helpful or productive?
A symbolic exercise that many people find useful, especially at this time of year, is to write down two or three things that you want to let go of and then get rid of the paper by simply tearing it up or safely burning it in a fire.
While contemplating these or other questions it is important to remember not to judge yourself or your thoughts and feelings. Instead, recognize them and see what you can learn from them.
The process of letting go is usually not a one-and-done situation. Often, you have to let go of things that are not serving you repeatedly before you can really feel the burden lift.
If self-reflecting triggers complex emotions that are overwhelming or bring up feelings of anxiety, hopelessness, or helplessness, it could be beneficial to talk to a mental health professional who can help you navigate those feelings.
Penn Medicine Princeton House Behavioral Health offers treatment programs for adults, teens, and children for addressing behavioral health issues, developing coping skills, and regain quality of life.
For more information about Penn Medicine Princeton House Behavioral Health, call 888-437-1610 or visit PrincetonHouse.org.