Science Behind Reflection

To understand the science (clinically proven) of mental reflection, we need to understand what reflection is. Yes, what you see in the water or the mirror is a physical reflection. Internal or mental reflection involves gaining an awareness of your own conscious thoughts, emotions, and feelings.

·       That moment you take to pause and understand why you reacted in this way and that way.

·        Or to reflect on your personal or professional growth.

·        Pausing, reflecting, and journaling about your event allows you to examine and improve your mental wellness, a powerful skill for both your own well-being and that of those around you.

The science suggests that a specific brain network (Default Mode Network - DMV) is activated when you are awake to analyse thoughts, emotions and memories, but not when you are focused on the outside world. It engages the DMV for behavioural regulation, decision-making, planning and memory. The DMV could rewire, organise, and adapt its functions throughout life (neuroplasticity). This part of the brain is most active during daydreaming and thoughts. Taking some time to reflect regularly can really boost brain waves associated with focus, such as alpha and theta waves. This focused state of mind is perfect for deep thinking, sparking creativity, and improving memory! It’s totally normal to feel a bit overwhelmed when it comes to self-regulation, self-awareness, and self-reflection, but that can all be managed. One great way to stay organised on your self-reflection journey is to keep a journal. It helps bring some order to any chaos in your mind and allows you to work on your habits or set those meaningful goals.

Plus, reflecting can actually help calm down your brain’s amygdala, which improves emotional regulation, making you feel more relaxed and open to new ideas. So go ahead, take a moment to reflect and let your creativity flow!

Mental wellness and expressive writing are the science in unlocking hidden thoughts, feelings and emotions.  Journaling for reflection enhances brain activity and establishes a wide network of neural connections, which is essential for mental wellness. It helps reduce stress and anxiety, alleviate depression, and promote physical healing. As reflections become a habit, our brain starts to understand certain experiences better, recognise emotions or reactions better and learn from unreal intimidations.

How do you practise self-reflection? 

Do you prefer typing, writing or a more creative approach?

Next week, we will discuss digital tools for mental wellness.