The Power of Self-Reflection, with a New Year here
A new year is well and truly upon us, offering a timely opportunity to tap into the power, and benefits, of self-reflection. In this blog I share some tips and ideas for effective self-reflection, which are drawn from my own therapeutic philosophy and experience.
As a humanistic therapist, I share my approach to this opportunity which as you will experience, is deeply rooted in person-centred psychology, inspired by the strengths of positive psychology, and guided by ACT's values. I’m also dedicated to somatically attuning to implicit next steps.
Self-reflection is an important part of my own growth as a human, and I also draw on this practice with my counselling clients.
Are you ready to explore how self-reflection can serve as a personal compass, as you navigate the journey ahead in 2024.
Embracing Self-Reflection: A Compass for Growth
The start of a new year offers a time to envision fresh possibilities, set new goals, or reset old goals.
It’s a time to consider:
What you’d like this year to look like, to represent, and to bring with it
What you’d like to achieve in this new year, any attitudes you wish to cultivate, or behaviours you’d like to change, thoughts you’d like to work on your relationship with, and emotions you’d like to make room for, or to understand.
Let’s dive into the practice of self-reflection.
Positive Psychology and the Strengths-Based Approach
To support effective self-reflection, I invite you to draw inspiration from the strengths-based approach of positive psychology. Positive psychology teaches us that focusing on our strengths and virtues can lead to greater life satisfaction. As you enter this new year, consider:
What your strengths are
What unique qualities have you cultivated over the years?
How can you leverage these strengths to overcome challenges and reach your goals in the new year?
You may like to complete the free VIA Strengths Survey, which ranks your top 24 character strengths, as a starting point.
ACT - Values as a Guiding Light
Acceptance and Commitment Therapy (ACT) emphasises the importance of clarifying your values. Your values are like a north star, or a compass you can point in the direction you’re wanting to head.
When we live in alignment with our values, it’s easier to make decisions, and we feel clearer about how we want to behave and be seen by others.
Reflect on what your core values are, as well as the ways you can bring these to life, by aligning your actions and choices with your values in the coming year.
Ask yourself what your values centre around. This is unique to you - maybe family, love, career, health, growth, balance, connection, beauty…. the list goes on.
Once you understand your core values, you can use them as a basis from which to set your intentions for 2024. This can provide a sense of purpose and direction.
You may even use one of your values as your ‘word of the year’, as a way to stay focused and connected to what matters to you. Alternatively, in addition to your values, you could contemplate a word for the new year as a representation or reminder of how you wish to be, and what’s important to you. This link provides many ideas for words of the year.
Somatic Awareness and Implicit Next Steps
As a therapist, I recognise that profound healing often arises from deep within our bodies. Sometimes, your intuition and implicit (understood) knowledge can guide you to your next step(s) in your healing or growth.
Somatic awareness involves tuning into bodily sensations, feelings, and the wisdom within you. You can practise self-reflection by sitting in stillness, observing the physical sensations that are existing, or arising, in your body, while enquiring into, and listening to, what your body is telling you about what is needed, or not wanted, in the new year.
The Art of Self-Reflection: A Guide for 2024
Here are some practical steps to enhance your self-reflection practice:
Create Space: Find a quiet, comfortable space where you won't be interrupted. Set aside a dedicated time for introspection. You may want to curate your space by lighting a candle, playing some instrumental music, placing a blanket or cushions in a comfortable arrangement for you to sit on/in.
Mindful Breathing: Start with mindful breathing to centre yourself and become fully present in the moment. Here are some ideas if you don’t have a favourite breath practice.
Journalling: Write down your thoughts, feelings, and reflections, that come from the still space within you. And if you’re unable to access the intuition from your inner world, go with what comes up for you. Know that there is no wrong way to do this.
The below prompts may support you:
What am I most proud of about myself, or my growth, or achievements this past year? You may start with a list of accomplishments and challenges, or pause to consider what really mattered to you.
What has changed for me, or in me, in the past year? Have I changed any behaviours I wish to continue, have I grown strengths, developed new skills… that I wish to bring with me, and use in 2024?
What are my core values? What matters most important to me? How do these values inform my wishes, and intentions, for the coming year?
How does my body respond when I contemplate my goals for 2024? A practice of tuning in to the felt sense of your intentions, and the activities you want to engage in/with.
Goal Setting: Set realistic, meaningful goals for the year ahead, considering your strengths, values, and somatic wisdom when doing this. Use the SMART goal technique for this.
Regular Check-Ins: Self-reflection is a valuable, and useful, regular practice. How can you keep the thread of self-reflection in your life? This ongoing practice can help you to periodically revisit your values, goals, and journal writing, as well as providing a check-in with how you are growing, and changing/evolving.
Importantly, self-reflection is not about dwelling on the past. It is about acknowledging where you've been, what you’ve achieved, and where you wish to head. It can be used like a compass, helping you navigate your next steps in 2024 and beyond, with intention and authenticity.
As the new year unfolds, I invite you to embrace self-reflection, inspired by the strengths of positive psychology, guided by ACT's values, and in tune with your somatic wisdom.
Here's to a year filled with self-discovery, growth, and transformation.
Wishing you a mindful and reflective 2024.
If you would like to pair your self-reflection practice with structured therapy sessions, I offer 1:1 counselling sessions. We can work together on an individualised approach to your needs, with strategies that suit your goals and your lifestyle.
Book a complimentary 10-minute consultation to find out more.