Know Thy Selfie



22068562203_ccf6cffb64_kIn my last post I wrote about the importance of checking in with yourself emotionally; however, emotions are only one piece of self-awareness. “Know thyself,” asks a bigger question. This bit of wisdom from ancient Greece is often attributed to Socrates, but is likely even older, and was reportedly carved into the Temple of Apollo at Delphi.

Does self-knowledge still matter?

Knowing oneself has always mattered. But a lot has changed over the past 2500 years, so this desire shows up today in ways that Socrates never could have imagined.

Consider the smart phone. According to a recent Pew Research Center survey, 77% of adults in the United States own a smart phone. Only fifty years ago, we all talked into identical black telephones with cords, without Caller ID or voice mail. In contrast, the smart phone’s ability to make mere phone calls isn’t the secret to its success. These palm-sized devices often become a miniature hub-of-self, comprising a person’s entire identity.

No part of the smart phone better represents our interest in self-knowledge than the camera, with which one can snap, save, edit, and then inevitably share, a selfie.

We have the ability to curate an endless number of carefully crafted images that shape the identity we choose share with the rest of the world. Selfies represent how we want to be seen by others. They do not show that we truly understand ourselves. We need look no further than the popularity of Snap Chat filters (even the puppy one) that smooth skin and widen eyes to prove this point.

I’ve got nothing against selfies. They’re fun. But they direct the desire to be known outward when it can go inward as well.

Self-reflection: a selfie for the soul.

The wish to know oneself becomes less daunting if you admit you don’t need to have all of the answers. Sometimes acknowledging mixed feelings about a life choice is a necessary first step to make if you want to make a change such as drinking less coffee or getting more sleep.

Whether you tackle self-reflection alone or work with a therapist, begin the process with a few simple questions:

What am I thinking right now?
What emotions do I feel?
What physical sensations am I experiencing?
How do these three answers affect my behavior?

These questions riff on Dr. Aaron T. Beck’s cognitive behavioral model. Asking these four questions in a variety of settings, from the everyday to the singular, generates important information about how you respond to life’s ups and downs. Slowing down long enough to answer them creates an opportunity to learn, grow, and hopefully make the kind of decisions worthy of authentic celebration.

A celebration which will, of course, be captured with a selfie.

Photo credit: Roderigo Olivera

The Power of Checking In … With Yourself



CatMost of us say, “hey, how are you?” to at least one person each day. When was the last time you asked yourself that question? How do joy, sadness or frustration feel for you? If you don’t know, then it’s time to find out.

Learning to check in with your emotions can pay off in a number of ways:

1. Naming an emotion takes away its power. In The Examined Life: How We Lose and Find Ourselves author Stephen Grosz suggests that unnamed emotions drive actions that create unnecessary chaos and pain. So much heartache could be prevented if we stopped to identify our emotions before acting rashly. Grosz compares these strong, unacknowledged emotions to the proverbial tail that wags the dog.

2. Checking in with yourself is an important first step to creating change. If you don’t know how you’re feeling it’s nearly impossible to respond thoughtfully to a difficult situation. Imagine you are lost in the woods. How are you going to find your way home if you don’t even know where you are?  Once you know your current emotional location you will be ready to start the journey back.

3. Knowing that moods change makes it easier to tolerate the bad and savor the good. If you don’t pay attention to your feelings, you are likely to miss a positive emotion, especially if it’s fleeting. Positive emotions are like a cat basking in a pool of sunshine: beautiful, temporary, but thankfully still very real. Fortunately, no bad mood lasts forever. While it may sound counterintuitive, it can also be helpful to to stay with a bad mood, especially if you are still learning to name your emotions. It’s an uncomfortable, but important practice, especially for people who tend to avoid negative feelings.

4. You’ll be practicing mindfulness. If you check in with your emotional state in the here and now you’re also staying in the present. According to mindfulness expert Jon Kabat Zinn, “the only moment we’re ever alive in is now.” Learning to name the emotion you feel right now helps break the cycles of reliving the past or worrying about the future which prevent us from being fully aware of our lives in the present.

5. You will be kinder. Broadening your inner emotional vocabulary will allow you to be more empathic. It’s pretty hard to see things from the perspective of another if you don’t know what emotions actually feel like. Once you know how you’re feeling you may also be nicer to yourself. You will be able to respond to your own needs with greater kindness and understanding.

Learning to take your own emotional temperature can pay off in many ways. This useful skill can help you make better decisions, respond thoughtfully in tough situations, and it may even make you a better friend.

Photo credit: Tim Oller

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