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Stress is a natural part of our daily lives. From the beginning to the end of our day we face unique challenges and changes that produce stress responses.

This could be due to little challenges such as traffic jams or a spilled coffee, to big challenges such as having a baby, the end of a relationship or a new promotion at work.

The biggest challenge you and I face is how to manage those stress responses. If you’re not aware you are experiencing a stress response, it makes it exponentially harder to manage.

That’s why self-awareness is crucial to stress management. 

Understanding Stress 

What Is Stress? 

Stress is your body’s natural reaction to stressors that can be good or bad leading to physiological changes in your body and mind (Cleveland Clinic, 2024).

You may experience stress when preparing for a big test, or when exercising. These are forms of good stress (eustress), stress that is useful and can help you navigate the challenges you are experiencing.

Forms of bad stress (distress) may include constant uncontrollable worrying, that is attached to nothing in particular. 

Types of Stress 

• Acute stress is a stress that you experience briefly. It is natural and everyone experiences it from time to time. You may experience it during a tense part of a movie, or when your mom calls you by your first and middle name.  

• Episodic acute stress is a stress that you experience frequently without proper time to calm the body and mind in between episodes. This is more common among people with dangerous jobs or people with anxiety disorders. 

• Chronic stress is a stress that does not go away for months or even years. This may be due to financial issues or family concerns. This type of stress is particularly bad for your health. 

• Post-traumatic stress disorder is a type of stress experienced after a traumatic event. It is a particular diagnosis given by a medical professional such as a licensed therapist or psychiatrist. With PTSD you may experience flashbacks that feel very real to the stress you endured during the traumatic event.  

How Stress Affects the Body 

Your autonomic nervous system is a network of nerves that control processes in your body unconsciously (Cleveland Clinic, 2022). Your ANS is comprised of your sympathetic, parasympathetic and enteric nervous systems.

Think of your ANS as a highway that connects your brain to your organs and is responsible for your survival. The sympathetic nervous system (SNS) is responsible for your fight, flight, or freeze function. Activation of the SNS is highly linked to stress.

Your parasympathetic nervous system (PNS) is responsible for the opposite functions of the SNS, it is your rest and digestive processes.

Your enteric nervous system (ENS) manages how your body digests food.

When you’re dealing with stressors, your SNS is activated, when your body starts to relax from those stressors, that’s your PNS at work.  

Your Hypothalamic-Pituitary-Adrenal (HPA) axis is responsible for managing how your body deals with stress. Cortisol is the primary stress hormone released by the HPA to help regulate your physical and behavioral responses to stress (Mbiydzenyuy & Qulu, 2024).

Your adrenal cortex secretes about 20-30mg of cortisol daily, when you’re under severe stress, this may be increased by 10 – 12-fold.  

So, what’s so bad about cortisol? Well, nothing is wrong with a little bit of cortisol. Cortisol is what prepares your body to go into fight or flight mode. It decreases your immune response and increases your cardiovascular function.

The problem is when your body produces too much cortisol. When you’re under severe distress that cortisol is negatively affecting your HPA and causing inflammation in your body. This inflammation makes you more susceptible to disease. It can also lead to memory deficits, aggression and more serious mental health concerns. 

Consequences of Chronic Stress 

Chronic stress keeps your body in a state of fight or flight and continuously pumps cortisol into your body. Like I said above, this leads to inflammation making you more susceptible to chronic disease.

Stress also leads to muscle and joint pain, can worsen existing heart and lung conditions, can cause acid reflux, irritable bowel syndrome, and weaken your body’s immune system.

Chronic stress can lead to weight gain, make existing skin conditions like eczema worse and even disrupt your sleep and brain chemistry. Distress and chronic stress are just bad for the body (Cleveland Clinic, 2023).  

When it comes to your mental and emotional health, chronic stress can cause anxiety, sadness, irritability, and panic attacks (Cleveland Clinic, 2024). Chronic stress also puts you more at risk for mental health disorders such as anxiety disorders and depression.

Chronic stress can also lead to a decrease in your overall working memory (Xing et al., 2022) and can cause aggression.  

What Is Self-Awareness? 

Definition 

Self-awareness is our knowledge of our thoughts, emotions, behaviors, and reactions (Xing et al., 2022). 

Components of Self-Awareness

Internal self-awareness is paying attention to your internal feelings and motivations. It involves identifying your emotions, behaviors and thoughts in regards to stressors.  

External self-awareness or relational awareness is the ability to understand the effects of your actions and behaviors on others and vice versa (Falon et al., 2022). The Hogan model explains it as understanding your strengths and limitations and how others perceive you in social interactions (Hogan Assessments, 2023).  

Relationship to Emotional Intelligence

Self-awareness is key to emotional intelligence (EQ). In order to be more self-aware, you need to have a better understanding of your thoughts and emotions. Self-awareness also helps with empathy and social adjustment (Michaeli Manee et al., 2015).

Self-awareness also leads to greater self-regulation. Stress management techniques like the Pythagorean Self-Awareness Intervention (PSAI) improve daily behaviors through self-control and self-awareness (Simos et al., 2019). Furthermore, when you have a greater EQ, it leads to better performance (Lyons & Schneider, 2005).  

How Self-Awareness Helps Manage Stress 

Recognizing Internal Stress Signals 

When dealing with stress, you may be aware of several physical signs. Muscle tightness and pain, tension in your neck and or jaw, jaw clenching, increased heat rate and rapid breathing.

Emotionally, you may feel negative emotions, depression, anxiety, panic attacks, reduced enthusiasm for activities, endless worrying, and others around you may exhibit similar symptoms showing that the behavior is spreading (Falon et al., 2022). 

Identifying External Stress Triggers 

With greater self-awareness you can begin to identify external things or places that trigger your stress responses. Think about the people, places and or things that normally have a negative effect on your physical and emotional health. Once you identify these, you can begin to avoid or address these situations. 

Promoting Better Decision-Making

Chronic stress can lead to cognitive impairment such as issues with your working memory or getting stuck in fight-or-flight mode. Self-awareness protects against these automatic impulsive reactions. When self-awareness is heightened, under stress, people perform better with their working memory (Xing et al., 2022).

Self-awareness also leads to greater self-regulation and impulse control making it easier to make better decisions. With an increase in the gap between a stressor and the reaction, there is more time to make a better decision as well.  

Choosing Healthier Coping Strategies 

With greater self-awareness, you can choose healthier coping strategies. Movement is huge. Daily movement and physical exercise even a small walk can boost your mood and promote stress relief.

Mindfulness and other relaxation activities such as meditation, yoga, breathing exercises and muscle relaxation can lead to reduced stress as well. Staying connected with your social support system on a daily basis is another great way to keep stress at bay.  

Developing Self-Compassion 

The more aware you are of your internal thoughts, beliefs and behavior, the more compassionate you can be with yourself. If you are aware of your negative thought patterns and beliefs, you can begin to counteract those thoughts with positive thoughts and beliefs. 

Self-Awareness in the Workplace

Why Work Stress Is Unique 

Work stress stands apart because it’s tied to environments and expectations we can’t easily change. Unlike personal stress, many workplace demands are ongoing making it harder to disengage and recover. 

Key contributors include: 

• Deadlines & performance pressure: Constant urgency keeps the body in a heightened stress response. 

• Interpersonal conflict: Tension with coworkers or supervisors can follow us home mentally. 

• Weak boundaries: Remote work and digital communication blur the line between work and personal time. 

• Workload demands: Taking on too much, or unclear expectations, can quickly lead to overwhelm and burnout. 

Together, these factors make work stress persistent and often more difficult to manage. 

Using Self-Awareness at Work 

Self-awareness helps transform stressful work environments into more manageable ones by enabling us to recognize our patterns and make intentional choices. When we understand how we think, feel, and react on the job, we can respond more effectively and protect our well-being.

4 ways to use self-awareness at work: 

1. Identifying work-specific triggers 
   Pay attention to situations that consistently create stress such as tight deadlines, certain tasks, specific people, or noisy environments. Naming these triggers helps you anticipate challenges and develop strategies to stay grounded. 
2. Time management & boundaries 
   Self-awareness makes it easier to notice when your workload is becoming unmanageable. Recognizing your limits allows you to set boundaries around availability, prioritize tasks, and create realistic schedules that protect your energy. 
3. Delegation 
   Knowing your strengths and limitations helps you delegate tasks more confidently. This reduces overload, supports teamwork, and ensures important responsibilities are handled effectively, without sacrificing your well-being. 
4. Communication awareness 
   Understanding your communication style and emotional cues allows you to respond thoughtfully rather than reactively. This leads to clearer conversations, healthier conflict resolution, and stronger professional relationships. 

Example Work Scenario

A project update meeting becomes tense when a colleague questions your progress. You notice your heart rate rise and feel defensive. Instead of reacting impulsively, you pause, acknowledge your emotional response, and take a slow breath. You respond by calmly clarifying the status and offering next steps. This emotional awareness prevents escalation, keeps communication productive, and maintains professional rapport. 

6 Tools & Techniques to Build Self-Awareness 

1. Mindfulness & Meditation 

Intentional breathing exercises (e.g., box breathing, 4-7-8, diaphragmatic breathing) shift the nervous system from stress mode to calm focus. Practicing a few minutes daily helps you notice when your breathing changes under pressure and teaches you to reset. 

3 Types of Breathing Exercises You Can Do 

1) Box Breathing 

A simple, structured breathing technique often used by athletes and first responders. 

How to do it: 

1. Inhale slowly through your nose for 4 seconds. 

2. Hold the breath for 4 seconds. 

3. Exhale slowly through your mouth for 4 seconds. 

4. Hold again for 4 seconds. 

5. Repeat for 4–6 cycles. 

Tip: Imagine tracing the four sides of a square, one side for each step. 

2) 4-7-8 Breathing 

A calming pattern helpful for unwinding, falling asleep, or reducing anxiety. 

How to do it: 

1. Inhale gently through your nose for 4 seconds. 

2. Hold the breath for 7 seconds. 

3. Exhale through your mouth for 8 seconds, slow and steady. 

4. Repeat for 4 cycles. 

Tip: The exhale should be quiet but longer than the inhale to promote relaxation. 

3) Diaphragmatic (Belly) Breathing 

Builds awareness of how your breath feels and encourages deeper, calmer breathing. 

How to do it: 

1. Sit or lie comfortably. 

2. Place one hand on your chest and the other on your belly. 

3. Inhale through your nose, letting your belly rise (not your chest). 

4. Exhale slowly through your mouth as your belly falls. 

5. Repeat for 1–3 minutes. 

Tip: Keep your shoulders relaxed; the goal is slow, steady belly expansion. 

Body scans 

A body scan is a mindfulness exercise designed to help you develop self-awareness of physical sensations in your body. It’s often used for stress reduction, relaxation, and improving mind-body connection. The core idea is to slow down, pay attention, and notice sensations without judgment. 

How to Do a Basic Body Scan:

1. Get comfortable: Lie down or sit in a relaxed position. Close your eyes if comfortable. 

2. Take a few deep breaths: Notice how your chest and abdomen rise and fall. 

3. Start at your feet: Focus your attention on your toes, the soles, and heels. Notice sensations or tension. 

4. Move gradually upward: Ankles → calves → knees → thighs → hips → abdomen → chest → hands → arms → shoulders → neck → face → head. 

5. Observe without judgment: If you notice discomfort or tension, simply acknowledge it (“tightness here”) and keep moving. 

6. Finish with whole-body awareness: After scanning all parts, take a few deep breaths and feel your body as a whole. 

2. Reflective Practices 

Journaling is the practice of writing down your thoughts, feelings, experiences, and reflections on a regular basis. It’s a versatile tool used for self-awareness, emotional processing, stress reduction, and personal growth. One of the hardest parts of journaling is coming up with prompts. So we took care of that for you. 

7 Daily Self-Reflection Prompts 

1. What emotions did I feel most strongly today, and why? 

2. When did I feel most at ease or present today? 

3. What situations triggered stress or discomfort, and how did I respond? 

4. Did I act in alignment with my values today? If not, why? 

5. What am I grateful for right now? 

6. What did I learn about myself today? 

7. Which moments made me feel energized or fulfilled? 

6 Weekly Self-Reflection Prompts 

1. What patterns or habits did I notice in my thoughts or behaviors this week? 

2. How did I handle challenges or setbacks this week? 

3. Did I set healthy boundaries? Where can I improve? 

4. What accomplishments, big or small, am I proud of? 

5. Are there recurring worries or stressors I should address? 

6. What actions can I take next week to support my well-being? 

6 Deeper, Thought-Provoking Prompts 

1. What fears or limiting beliefs might be holding me back? 

2. When do I feel most authentic, and what gets in the way? 

3. What relationships or environments drain me versus energize me? 

4. How do I define success for myself, and does my life reflect it? 

5. If I could give my past self-advice, what would it be? 

6. What legacy or impact do I want to leave behind? 

3. Somatic/Body-Based Awareness 

Progressive Muscle Relaxation (PMR) is a relaxation technique designed to reduce stress and physical tension by systematically tensing and then releasing different muscle groups in the body. It helps you become more aware of areas of tension and promotes a deep sense of calm. 

How to Do Progressive Muscle Relaxation 

1. Find a comfortable position: Sit or lie down in a quiet place. Close your eyes if comfortable. 

2. Take a few deep breaths: Inhale slowly, hold for a moment, then exhale fully. 

3. Focus on one muscle group at a time: 

• Feet and toes: Curl your toes tightly for 5–10 seconds, then release. 

• Calves: Flex your calves, hold, then release. 

• Thighs: Tighten, hold, and release. 

• Buttocks: Squeeze, hold, release. 

• Stomach: Pull in your abdomen, hold, release. 

• Hands: Make fists, hold, release. 

• Arms: Tighten biceps, hold, release. 

• Shoulders: Shrug up to your ears, hold, release. 

• Neck: Gently tense, hold, release. 

• Face: Scrunch facial muscles (forehead, eyes, jaw), hold, release. 

4. Notice the contrast: Pay attention to the difference between tension and relaxation. 

5. Finish with deep breaths: Scan your body and enjoy the overall sense of relaxation. 

Yoga 

Yoga is a holistic practice that combines physical postures (asanas), breathing exercises (pranayama), and mindfulness/meditation to promote physical, mental, and emotional well-being. It’s widely used for stress reduction, flexibility, strength, and self-awareness.  

Basic Yoga Practices 

1. Asanas (Postures): 

• Examples: Mountain Pose, Downward Dog, Warrior Poses, Child’s Pose, Cat-Cow. 

• Focus: Balance, flexibility, and strength. 

2. Pranayama (Breathing Exercises): 

• Examples: Deep diaphragmatic breathing, alternate nostril breathing. 

• Focus: Control and awareness of breath to calm or energize. 

3. Meditation and Mindfulness: 

• Sitting or lying in quiet, focusing on breath, sensations, or a mantra. 

• Promotes mental clarity and stress reduction. 

4. Relaxation (Savasana): 

• Final resting pose at the end of a session, allowing the body and mind to integrate benefits. 

Yoga Tips for Beginners 

• Start with gentle classes or online tutorials. 

• Focus on breath and awareness, not perfection of poses. 

• Practice 2–3 times per week for noticeable benefits. 

• Use props (blocks, straps, cushions) to make poses comfortable. 

• Pair yoga with other stress-management techniques, like journaling or body scans, for greater self-awareness. 

4. 4 Sensory awareness exercises 

Sensory awareness exercises are practices designed to focus your attention on your senses, sight, sound, touch, taste, and smell, to anchor you in the present moment, reduce stress, and enhance self-awareness. They are often used in mindfulness and stress-management routines. 

Examples of Sensory Awareness Exercises 

1. The 5-4-3-2-1 Grounding Exercise 

• 5 things you can see – Notice colors, shapes, details around you. 

• 4 things you can touch – Feel textures, temperature, or pressure. 

• 3 things you can hear – Listen for subtle sounds in your environment. 

• 2 things you can smell – Notice scents around you. 

• 1 thing you can taste – Focus on a flavor in your mouth or take a mindful sip of water. 

2. Mindful Eating 

• Choose a small piece of food (like a raisin or a piece of chocolate). 

• Observe it: color, texture, and shape. 

• Slowly taste, noticing flavors, sensations, and aroma. 

• Focus fully on the experience without distraction. 

3. Texture Scan 

• Pick an object (stone, fabric, or leaf). 

• Close your eyes and explore its texture with your hands. 

• Notice edges, temperature, weight, and details you normally ignore. 

4. Listening Practice 

• Sit quietly for a few minutes. 

• Focus on all the sounds around you—near and far. 

• Avoid labeling sounds; just notice them. 

5. Communication Techniques

Assertiveness means expressing your needs, opinions, and boundaries clearly and respectfully. Rather than becoming passive (not speaking up) or aggressive (overpowering others), assertive communication focuses on honesty + respect. 

It helps reduce stress by preventing misunderstandings, resentment, and emotional buildup. Practicing assertiveness can include using “I” statements, stating needs directly, and maintaining calm tone and body language. 

Seeking feedback from trusted colleagues, friends, or supervisors helps reveal behavioral patterns and blind spots we may not notice. Constructive outside input provides valuable perspective on how our communication, tone, or behavior affects others. 

Regularly asking for feedback encourages growth, deepens relationships, and strengthens self-awareness by expanding what you know about yourself beyond your own perception. 

Perspective-taking is the skill of imagining a situation from another person’s point of view. Rather than assuming motives or reacting emotionally, it encourages curiosity about other people’s experiences, stressors, and intentions. 

This technique improves empathy, reduces conflict, and helps you respond thoughtfully instead of impulsively. Over time, it creates more collaborative and resilient relationships. 

6. Positive Habit Formation 

Consistent sleep schedules help regulate your nervous system, improving resilience to stress. Going to bed and waking up around the same time each day stabilizes hormones, supports emotional balance, and strengthens self-awareness by helping you notice how rest affects mood and focus. Even small shifts like creating a wind-down routine or reducing screens before bed can significantly reduce stress. 

Regular movement supports physical and emotional well-being by lowering stress hormones and increasing feel-good chemicals like endorphins. This doesn’t require intense workouts, even daily stretching or short walks can help. 

Balanced nutrition also stabilizes mood and energy. Being aware of how different foods affect your focus, digestion, and stress can deepen self-awareness, helping you choose fuel that supports mental clarity and emotional regulation. 

Caffeine, energy drinks, and even excessive sugar can amplify anxiety and make it difficult to recognize stress signals. Reducing stimulant intake helps you better interpret what your body is telling you, such as whether a racing heart is from stress or simply caffeine. Moderation allows the nervous system to stay more balanced, creating a clearer path to emotional awareness and calmer responses. 

7. 3 Self-Awareness Tools 

1. Tracking apps can help you observe patterns in stress, mood, and habits over time. Many apps allow you to log emotions, energy levels, sleep, and behaviors, making it easier to identify what triggers stress and what supports well-being. Seeing trends visually helps build insight and encourages proactive choices. 
2. Mood logs offer a simple way to reflect on how you feel throughout the day. By briefly noting emotions, situations, and physical sensations, you learn to connect stress responses with specific events or thoughts. Over time, mood logs reveal patterns that might otherwise go unnoticed, improving emotional self-awareness. 

4 Self-Awareness Apps To Consider

3. CBT thought-records guide you through examining stressful thoughts, identifying distorted thinking, and reframing beliefs that contribute to emotional distress. By writing down triggering situations, your automatic thoughts, and the evidence for or against them, you strengthen your ability to pause, reflect, and respond more intentionally rather than react impulsively. 

CBT Thought Record – Version A 

Date / Time	Situation (What happened?)	Automatic Thoughts	Feelings / Physical Sensations	Evidence For the Thought	Evidence Against the Thought	Balanced Alternative Thought	Resulting Feeling or Behavior

Instructions: 

1. Write the date and time of the event that triggered strong feelings. 

2. Describe the situation briefly (who, what, where, when). 

3. Note your automatic thought(s) (“I’ll never get this done,” “They think I’m incompetent,” etc.). 

4. Record the feelings (emotion words) and physical sensations you experienced. 

5. List evidence that supports the automatic thought. 

6. List evidence that goes against it. 

7. Develop a more balanced alternative thought based on that evidence. 

8. Finally, note the resulting feeling or behavior after you adopted the alternative thought. 

CBT Thought Record – Version B (Simplified) 

• Triggering situation: 

• What I felt (emotion(s) + body sensations): 

• My automatic thought(s): 

• What I told myself instead (alternative thought): 

• What I did (action/behavior): 

• What I’ll do differently next time (plan): 

Instructions: 
Use this simplified sheet when you want a faster version. After noticing a stressful moment, fill in each line. Over time, you’ll build awareness of how your thoughts drive feelings and behaviors, and you’ll learn to shift them proactively. 

Barriers to Self-Awareness & How to Overcome Them

Common Barriers: 

Fear of feelings – Avoiding emotions because they feel uncomfortable or overwhelming. 

Disconnect from body sensations – Not noticing physical cues like tension, fatigue, or restlessness. 

Busy lifestyles / no pause time – Constant activity leaves little room for reflection or self-check-ins. 

Cultural messaging (“push through”) – Societal expectations to suppress emotions and prioritize productivity. 

Shame or self-judgment – Feeling guilty or critical about one’s thoughts, feelings, or behaviors. 

Strategies to Overcome Barriers: 

Normalize emotional experience – Recognize that all feelings are valid signals and part of being human. 

Slow down / intentional pause – Build brief moments throughout the day to check in with your body and mind. 

Small daily awareness check-ins – Use simple practices like journaling, mindful breathing, or body scans to notice thoughts, feelings, and physical sensations. 

Tip: Start small, just a few minutes of intentional awareness each day can gradually strengthen self-awareness and make emotions feel less overwhelming. 

4 Daily Practices to Increase Awareness & Reduce Stress 

1. PAUSE Practice 

• Pause: Take a moment to stop what you’re doing. 

• Acknowledge: Notice what you are feeling and thinking. 

• Understand: Reflect on why you might feel this way. 

• Stay: Allow yourself to remain present without judgment. 

• Engage: Decide your next action intentionally. 

2. STOP Technique 

• Stop: Halt your current activity. 

• Take a breath: Focus on your breathing to calm the mind. 

• Observe: Notice thoughts, emotions, and bodily sensations. 

• Proceed: Respond mindfully instead of reacting automatically. 

3. Grounding Techniques 

• Use sensory input to bring attention to the present moment, what are: 

• 5 things you can see 

• 4 things you can touch 

• 3 things you can hear 

• 2 things you can smell 

• 1 thing you can taste 

4. Environmental Design 

• Reduce distractions and support mindful living: 
  • Set phone or app limits 
  • Create quiet, focused spaces 
  • Establish personal and work boundaries 

Tip: Combining brief awareness practices with environmental adjustments can significantly lower stress and enhance day-to-day mindfulness. 

When Self-Awareness Isn’t Enough 

Recognizing Limits of Self-Awareness 
While building self-awareness is a powerful tool for managing stress, there are times when insight alone isn’t enough to reduce symptoms or improve well-being. 

Signs Stress May Indicate Anxiety or Depression 

• Persistent worry, fear, or nervousness that interferes with daily life 

• Prolonged sadness, emptiness, or loss of interest in activities 

• Changes in sleep, appetite, or energy levels 

• Difficulty concentrating or making decisions 

• Physical symptoms such as headaches, stomach issues, or muscle tension without clear medical cause 

When to Seek Professional Support 

• Symptoms last more than a couple of weeks or are worsening 

• Stress, anxiety, or low mood impacts work, school, or relationships 

• Difficulty managing emotions despite self-awareness practices 

• Thoughts of self-harm or hopelessness 

Potential Professional Interventions 

• Therapy or counseling: Cognitive-behavioral therapy (CBT), mindfulness-based therapy, or other modalities tailored to your needs 

• Medication: Prescribed by a qualified healthcare provider if indicated for anxiety, depression, or related conditions 

• Combined approaches: Often, therapy and medication together provide the best outcomes 

Tip: Seeking help is a proactive step, not a failure. Combining self-awareness with professional support can lead to faster, more sustainable improvements in mental health. 

Conclusion 

Self-awareness is a powerful tool in managing stress, helping us recognize internal signals, identify external triggers, and respond intentionally rather than react impulsively.

By tuning into our thoughts, emotions, and physical sensations, we gain insight into our patterns and can choose healthier coping strategies. Whether it’s through mindfulness, journaling, body-based awareness, or reflective practices, even small daily efforts strengthen our ability to navigate stress and build resilience. 

Starting small is key: just a few minutes each day of reflection, mindful breathing, or noting your feelings can create lasting change over time. Overcoming barriers like fear of feelings, cultural messaging, or busy schedules is possible with intentional practice and self-compassion. 

Ultimately, self-awareness empowers you to take control of your well-being, make conscious decisions, and respond to life’s challenges with clarity and confidence. Every step you take toward understanding yourself is a step toward a calmer, healthier, and more resilient life.