Introspection: A valuable tool for any recovery journey

Introspection is a highly valuable tool that allows us to gain insight and deeper understanding of ourselves as we move through the world. Developing skills that allow us to delve more deeply into our mental worlds can be a highly effective way to empower us to make different choices, and move us along the path of recovery.

What is introspection?

Introspection is merely the practice of making inquiries that prompt us to think more deeply about ourselves. It allows us to take a step back from our automatic and habitual ways of thinking, and try to see things from a new perspective, or see the things that we sometimes keep hidden from ourselves. It also can help in developing the skill of being able to take a step back from, and become an observer of, the day-to-day chatter in our heads. It's often all too easy to over-identify with this voice, despite the fact that it is not always a reflection of our true self, and can often be an internalisation of the (sometimes very cruel and untrue) things others have said or done to us.

How do I practice introspection?

As a reflective practice, the best way to start is probably by journalling. You might start with a stream of consciousness or a venting of thoughts and feelings that have been swirling around your mind. Then pause, and start writing out some questions that help you to think more deeply about what you've written. It is good to keep in mind that you are trying to separate yourself from the thoughts, to instead approach them with gentle curiosity and trying to suspend any biases or value judgements that may emerge automatically.

Why practice introspection?

Our brains are funny things. We are literally just super smart mammals. And well, monkey see, monkey do. Our brains are pattern-recognition experts, and if we hear or think something often enough, our brains will take it to be the truth. In our modern, fast-paced lives, we have thousands of thoughts every day, and without developing skills in critical thinking, introspection, and reflection, these thoughts can lead to us having very strong beliefs about ourselves. If we never take the time to question these thoughts, we might act as though these beliefs are our objective, inescapable truth, and this can end up being incredibly painful if these beliefs are negative, harsh, or overly self-critical.

Building a new habit

Repetition is the cornerstone of developing any skill. It takes an average of 60 days to build a new habit, so it's important to keep at it in order to make the most of it and for it to become easy and automatic. It's okay to miss a day here and there, but keep in mind that in order to maintain momentum, you should try your best to never miss two or more days in a row. This goes for building any new habit or skill.

Word of caution - when introspection goes awry

Introspection, when done poorly, can easily lead to rumination if taken too far. If your introspection practice has morphed from dedication to obsession, you may end up doing more harm than good. We may come to inaccurate conclusions, indulge in repetition of harmful thoughts, or deepen the maladaptive beliefs we may have about ourselves. "To help stay on the right path with your self-reflection, consider asking more “what” questions than “why” questions. “Why” questions can highlight our limitations and stir up negative emotions, while “what” questions help keep us curious and positive about the future (Eurich, 2017)" - quoted from this article.

Getting Started

There are loads of articles that have many introspective questions to choose from (including the article linked above). My advice is to start with just a few questions that will help kick start the process, with at least one that feels like it may be a challenge to answer (though it is good not to push yourself too hard too soon, particularly if you start to feel dysregulated). Sitting with challenging feelings can be part of the process and after all, all progress takes place outside of our comfort zone. You can start with a particular topic (e.g. childhood memories, relationships, work, etc.), a recent event (something you might be currently stressed about for instance) or keep it more broad (such as examining values and beliefs you might hold about yourself). Take it slow, be gentle with yourself, and perhaps ensure you have some self-care planned afterwards. Five minutes a day can be all it takes to kick start this process - and over time, you may not even need to write it out, as introspective inquiry will hopefully become an automatic process for you when responding to your thoughts, assumptions, and beliefs.

Example - Let's go a level deeper

Something one of my psychologists used to say to me was 'Let's go a level deeper'. This was a helpful prompt to get me thinking more critically and earnestly about my assumptions, reactions, and automatic thoughts. So I'm going to do a bit of introspection right here, to show you my method for delving deeply into my funky lil monkey brain.

* * *

Topic: Anxious about my health

Recently I've been feeling hyperconscious of my body, internal sensations, and ongoing issues with health conditions. Last night it got pretty intense, especially after I stood up too quick and nearly passed out. Afterwards I felt very tingly and couldn't stop the swirling panic, running through all the awful reasons I might be experiencing this. I am trying to remind myself that I haven't had much sleep of late, and I am overdue for a gp appointment so I should probably book in a checkup.

~Let's go a level deeper~

What am I really anxious about?

I've been investigating some health concerns of late that create no small level of discomfort, and have also been difficult to properly pin down. I know I'm anxious about something being more seriously wrong than what I know so far, but is there something else creating this distress? Hmmm...

Some of my recent diagnoses do require some serious lifestyle changes, and I think I'm pretty worried about how much that is going to impact my ability to partake in things I enjoy. I also find medical appointments very triggering and hate the fact that I have needed to book so many over the last few months/years.

~Let's go a level deeper~

How is this experience being shaped by my personal context?

Growing up, my father had a LOT of ongoing medical issues. Seeing him so regularly unwell, and having to wait anxiously whilst he travelled interstate for complex medical procedures always had an impact on my family. I guess I haven't really taken the time to unpack and explore how this might have impacted me on a personal level. And because my issues seem to be similar to his (mainly impacting my digestive system, and resulting in making huge changes to my diet - something I watched my dad go through and how much misery it caused him), I'm scared I will have to suffer as he did. I think I should take this to therapy.

~Let's go a level deeper~

What am I not seeing? What assumptions might I be making?

I think I am making assumptions about the severity of what might be going on, as well as about automatically being condemned to walk the same path my father did. I have not been acknowledging the support that I do have, or the power and control I can take over this process. For instance I think I need a new GP, because I haven't really felt cared for by my current doc - not in the way I think I need. I also think I have been allowing my anxiety to get the better of me - especially in becoming overly focused on the bodily sensations, that have lead to assumptions about something being wrong when I simply don't yet know.

~Final thoughts~

What is within my control? How can I look after myself in this?

I can become more proactive in following the guidelines that health professionals have previously laid out for me. I can tell my friends that I am experiencing heightened anxiety about my health at the moment. I can't control my body's reaction to certain foods, but I can control how I respond to these reactions - being more gentle with myself, and taking more time to reassure myself whenever things feel ookie in my body. I am going to try to put more time aside for rest, nature walks, and and maybe even get a massage, because I know that stress can definitely antagonise and worsen symptoms. Nothing is set in stone, and I certainly haven't received a death sentence. I will be okay.

* * *

So that's it! If you've gotten this far, thank you for staying with me. I hope this has been helpful to witness, and hey look at that, I do feel better! Also I do feel a little raw, but that's all part of the process. This is what works for me - your process might look similar, or very different. If you're just starting out, you can utilise any of the ideas in this post, and as you go along your skills will start to develop and it will get easier and feel more natural.

Further reading:

The right way to be introspective

4 steps to hone your powers of introspection

Introspective questions as a guide to your authentic self

Open to any questions you might have, and of course I would love to hear from the community about your own processes of reflection and introspection! Thanks for reading folks!

- Jynx xo

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