Developing Self-Awareness: A Therapist’s Guide to Understanding Your Mental Health Triggers
As a therapist, one of the most powerful tools I see transform lives isn't a fancy intervention—it's self-awareness. When clients begin to recognize what they’re feeling and why, the shift can be remarkable. Self-awareness is the foundation of emotional intelligence and a vital skill in managing mental health. Whether you're coping with anxiety, depression, trauma, or just trying to thrive in your relationships, understanding your mental health triggers is the first step toward healing and growth.
What Is Self-Awareness?
Self-awareness is the ability to recognize and understand your own thoughts, emotions, and behaviors. It includes both internal self-awareness (knowing your values, emotions, and impact on others) and external self-awareness (how others perceive you) (Eurich, 2018). It's not just about knowing what you're feeling, but also exploring the why behind it.
In therapy, I often describe self-awareness as the flashlight we use to explore the hidden corners of our inner world. Without it, we react; with it, we respond intentionally.
Why Triggers Matter
Mental health triggers are stimuli—events, words, situations—that elicit strong emotional or psychological responses. Triggers can activate anxiety, depressive symptoms, PTSD responses, or anger. Learning to identify these early signs allows for better emotional regulation and healthier decision-making.
As Dr. Bessel van der Kolk (2014) writes in The Body Keeps the Score, “Being able to feel safe with other people is probably the single most important aspect of mental health... Self-awareness is the key to that process.”
How to Develop Better Self-Awareness of Triggers
1. Start with Mindful Observation
Journaling, body scans, and mood tracking can help you start noticing patterns. Pay attention to when emotional shifts happen—what preceded them? What thoughts were present?
2. Use a Trigger Log
Create a simple template to track:
Situation/Event
Emotional response
Physical sensations
Thoughts that followed
Over time, you’ll see consistent themes emerge, helping you anticipate and manage those reactions.
3. Engage in Reflective Practices
Self-reflection is not indulgent—it’s essential. As psychologist Tasha Eurich (2018) notes, “Introspection doesn’t always lead to insight—but structured, curious reflection can.”
Ask yourself:
“What am I really feeling right now?”
“Have I felt this way before?”
“What story am I telling myself about this?”
4. Practice Cognitive Reframing
This technique helps you challenge automatic thoughts and replace them with more balanced interpretations. For example, changing “I always mess things up” to “I’m struggling, but that doesn’t mean I’m a failure.”
5. Work with a Therapist
A trained mental health professional can help you explore your triggers more safely and deeply, especially if they’re tied to trauma or complex relationships.
Why It Matters
Improved self-awareness leads to stronger boundaries, healthier relationships, and more effective emotional regulation. When clients become more self-aware, they stop blaming themselves or others in unhelpful ways and begin to take ownership of their reactions and healing.
As Carl Jung famously said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.”
Books on How to Develop Self awareness.
Books to Improve Self-Awareness
Foundational Self-Awareness & Emotional Intelligence
"Emotional Intelligence" by Daniel Goleman
Focuses on the five key elements of EQ and how they impact relationships and self-understanding."Insight: The Surprising Truth About How Others See Us, How We See Ourselves, and Why the Answers Matter More Than We Think" by Tasha Eurich
Explores the science behind self-awareness and practical ways to build it."The Untethered Soul: The Journey Beyond Yourself" by Michael A. Singer
Encourages observation of thoughts and feelings without judgment.
Cognitive-Behavioral & Trauma-Informed Insight
"Mind Over Mood" by Dennis Greenberger & Christine A. Padesky
A CBT workbook that builds awareness of thought patterns and emotional responses."The Body Keeps the Score" by Bessel van der Kolk, M.D.
Connects bodily sensations and trauma to mental health—key for understanding physical triggers."Complex PTSD: From Surviving to Thriving" by Pete Walker
Helps readers identify emotional patterns and behaviors rooted in early trauma.
Journaling and Reflective Practice
"The Artist's Way" by Julia Cameron
Uses daily journaling to reconnect with the self and process creative blocks and emotional barriers."What Happened to You?" by Bruce Perry & Oprah Winfrey
A dialogue-based exploration of trauma that fosters curiosity and compassion toward one’s reactions.
Mindfulness and Self-Compassion
"Radical Acceptance" by Tara Brach
Blends mindfulness and self-inquiry to develop emotional self-awareness and healing."Self-Compassion" by Kristin Neff
A powerful tool to understand and soften internal criticism while building honest self-reflection.
In Closing
If you're on a mental health journey, cultivating self-awareness is one of the most powerful tools at your disposal. It’s not about perfection—it’s about curiosity, compassion, and growth. The more we understand our emotional patterns and triggers, the more agency we gain in shaping our mental health.
References
Eurich, T. (2018). Insight: The surprising truth about how others see us, how we see ourselves, and why the answers matter more than we think. Crown Business.
Van der Kolk, B. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.
Jung, C. G. (1963). Memories, dreams, reflections. Random House.
