"Individuals who practise regular self-awareness exercises not only enjoy improved mental health outcomes but also develop greater resilience in the face of adversity..."

Self-awareness is increasingly recognised as a cornerstone of personal growth, particularly within therapeutic settings. In the UK, a growing body of research highlights just how transformative it can be to tune in to our thoughts, feelings, behaviours, and the sensations within our bodies during therapy sessions.
Noticing what is truly going on for us—especially in the context of therapy—is essential for understanding ourselves and initiating meaningful change. British studies have shown that paying close attention to our internal experiences enables us to spot recurring patterns, identify inner conflicts, and uncover the deeper roots of our distress. This kind of self-reflection offers a gateway to greater psychological flexibility, supports emotional processing, and allows us to make more informed choices about how we respond to life’s challenges.

A recent report from the British Psychological Society found that individuals who practise regular self-awareness exercises not only enjoy improved mental health outcomes but also develop greater resilience in the face of adversity. In fact, self-awareness is now seen as a critical skill for building emotional intelligence, which itself has been linked to better workplace performance and stronger interpersonal relationships across the UK.

The importance of self-awareness goes well beyond therapy. By creating a solid foundation for personal development, it empowers us to break free from unhelpful habits, take control of our wellbeing, and ultimately lead more fulfilling lives. As research in the UK continues to show, learning to notice what’s happening inside us isn’t just beneficial—it’s imperative for anyone seeking positive change.

How to practice noticing 

Be Descriptive, describe your current feelings, persistent thoughts, and recent events. 
As you practise self-awareness, try to describe your experiences as clearly as possible. For instance, you might note, “I’ve noticed a persistent tightness in my chest throughout the morning,” or, “My thoughts keep returning to a recent disagreement with a colleague.” By recording specific details about your feelings, recurring thoughts, and recent events, you can gain a deeper understanding of your internal experiences and start to recognise meaningful patterns in your life.

Track and Journal, write a journal or email your therapist between sessions to track recurring issues and bring them to the forefront of your next session. 

You might find it helpful to keep a journal or jot down notes for yourself between days, recording any recurring issues or patterns you observe. For example, you could write, “I often feel anxious on Sunday evenings,” or, “I was upset when a friend cancelled our day out.” Documenting these experiences can help you reflect on and explore the reasons behind your feelings, making it easier to spot triggers and gain insight into what affects your mood and wellbeing.

Embrace Pure Awareness, allow your awareness to come to the fore without judgment, acknowledging and accepting that thoughts and feelings are temporary. 

Practising non-judgemental awareness is also valuable, be kind to yourself. If you notice a particular emotion, such as sadness, simply acknowledging it, “I feel sad, and that’s ok” can nurture acceptance and help you recognise the transitory nature of thoughts and feelings, without assigning them a positive or negative value.

Focus on Feelings, notice and express your emotions more clearly.

It can be helpful to focus on clarifying and expressing your emotions to yourself. For instance, you might reflect, “I’m feeling frustrated because I was not promoted,” or, “I felt scared and apprehensive about meeting someone new today.” Being open and honest with yourself in this way can help you better understand the roots and significance of your emotional reactions, supporting your personal growth and self-awareness.

Identify Strengths, notice how you support yourself and what helps you, as well as what might be unhelpful about your current habits and ways of thinking. 

You can begin to observe the ways in which you support yourself, as well as noticing any patterns that might not be so helpful. For example, you might realise, “When I feel overwhelmed, going for a walk helps me regulate my emotions,” or, “I’ve noticed I tend to criticise myself when I make mistakes, which makes me feel worse.” By recognising both your strengths and areas for growth, you’ll be better equipped to make constructive changes in your life.

If you’re reading this and thinking about how you struggle to notice and attend to your feelings, that’s ok too. Sometimes working with a therapist can help in guiding you towards and supporting you in connecting to your thoughts, feelings, behaviours and sensations. For some people it takes time and practice, especially if you haven’t been shown how. 

Start by sitting quietly, noticing the sensations in the body. Notice how your thoughts come and go and how some thoughts keep coming back. Give yourself permission to let go of unhelpful thoughts. I use “notice (the thought), Attend to it (accept it as a thought) and then let it go… it’s often useful to either write it on a piece of paper and tear it up or if you can imagine the thought being carried on a cloud, you could then blow it away with your breath.