You will always grow and change based on your personality and life experiences. So, you should regularly take time to self-analyze. This analysis helps you to reflect on your position in various aspects of life. Based on this information, you can be better prepared to make the necessary adjustments as you move on in life.
Step
Method 1 of 5: Analyzing Self-Esteem
Step 1. Reflect on life experiences as a child
Understanding who you are and why you do certain things is not easy. Many factors that determine behavior and self-view come from subconscious attitudes and beliefs. You have to dig deep to determine how you see yourself on a subconscious level. Here are some questions you can ask yourself:
- As a child, did I feel heard or often criticized harshly?
- Did I used to be appreciated or was I often ignored, criticized, and bullied?
- Am I getting enough attention and affection or being ignored?
- Am I being abused physically, verbally, or sexually?
- Are my achievements recognized?
- Are my mistakes and failures forgiven or not?
- Am I always expected to be perfect?
Step 2. Record your mood
Always have a journal to carry with you throughout the day. Whenever you feel a mood swing, write it down. This is the first step to identifying what your inner voice is trying to convey.
- The inner voice is not a real sound that the ear can hear. This sound is a collection of thoughts that you are experiencing. These thoughts are usually so deep in your subconscious that you don't recognize them when they arise. Instead, you may just experience mood swings.
- The inner voice can be for or against itself. People with a healthy sense of self-worth usually hear an inner voice that is receptive and reassuring. However, those who feel worthless usually experience a harsh, judgmental, and critical inner voice.
- Journaling can be difficult for some people, especially if you have to jot down past traumas that haven't been fully resolved. If journaling makes you sad or it's difficult for you to cope with life throughout the day/week, talk to a counselor who can help you stay productive and healthy.
Step 3. Write down what you think
All the thoughts you experience just before your mood changes are accurate reflections of your inner voice. These thoughts are called automatic thoughts, and they usually describe the way you see yourself, others, and the world. Writing down these thoughts throughout the day will help you detect patterns.
- Automatic thoughts come from the subconscious, so they can be hard to spot sometimes. You can start by asking yourself, “What makes me feel this way?”. Then, dig deeper by asking exploring questions, for example, “What does this show about me?”, “Why does this make me feel that way?”.
- The first few answers are usually superficial responses. Keep asking yourself, “What else?” until you are able to delve deeper into automatic thoughts.
- For example, if a coworker says something that makes you angry, you might write, "Andrea said what I did was wrong." "It makes me angry." "He's trying to make me look incompetent." And after asking “What else?” Thinking to yourself a few times, you may come across thoughts that you weren't aware of at first, such as, "I'm not as good at this as other people."
Step 4. Evaluate the thought patterns
After writing down a few automatic thoughts, you may start to see a pattern emerge. Ask yourself about the underlying theme. Is this theme healthy and comforting, or negative and self-deprecating? Thought patterns that often arise from negative automatic thoughts include:
- The “all at once serious or not at all” thinking occurs when a person thinks that one mistake made him fail. For example, you make a mistake at work and think you are a failure.
- Thought disqualifies positivity, which is when a person only focuses on his mistakes and ignores or forgets all the good things he has done. For example, he focuses on a question that was answered incorrectly on an exam even though all other answers were correct.
- Jumping to conclusions is when someone is too quick to judge without studying all the facts. For example, you might see your best friend running away in the parking lot. You might assume he's trying to avoid you. However, in reality he was just late for an appointment and didn't even notice you were there.
- Labeling, which is when someone labels themselves or others instead of acknowledging a behavior or action. For example, instead of thinking, "I should have done it a different way," you might think, "I'm a bad person."
Step 5. Check if your self-esteem is healthy or low
Healthy self-esteem reflects a person's belief that he or she is worthy and worthy of being in the world. On the other hand, people with low self-esteem often feel bad about themselves and always need approval from others. If you often think negatively, you may have low self-esteem. This feeling has a negative impact on the way you see yourself, so you should make a deliberate effort to reach a healthy and balanced opinion of who you are. If you're still not sure you're experiencing it, consider these three "faces" of low self-esteem:
- The Victim: This person acts as if he is helpless and has to wait for someone else to save him. He often feels sorry for himself or doesn't try to cover up his fear of failure. They tend to be indecisive, may be underachievers, and often rely on others for recognition.
- The Copycat: This person acts as if he or she is happy and things are going smoothly when they are afraid of failure. He needs to always be successful in order to be happy, so he is usually a perfectionist, likes to compete, and gets mentally tired easily.
- The Rebel: This person tries to belittle others, especially those in authority. He continues to live in anger because he doesn't feel good enough and tends to focus on not being hurt by criticism. Because of this, he may blame others for his problems and may routinely defy authority.
Method 2 of 5: Understanding Personality Type
Step 1. Take a piece of paper and place it in front of you
This paper should be in a landscape position so that the longer edge is facing you. Make sure there is a hard surface so you can write easily.
Step 2. Draw five vertical lines on it
Make sure these lines are evenly spaced. You'll be writing in the boxes created by these lines, so make sure there's enough space between each line.
Step 3. Write one of the following terms right next to each vertical line:
“Openness”, “Impulsivity”, “Self-awareness”, “Agreeableness”, and “Openness to experience”. These terms reflect the five largest personalities. Many scientists agree that these five traits represent the most important general components of personality in interpersonal interactions..
- Remember that these “Big Five” traits are not personality types, but dimensions. For example, a person who scores high on “Agreeableness” (friendliness) but low on “Openness” (socialization). He may not be very social, but he's actually quite friendly.
- The “Emotional Balance” dimension is also sometimes referred to as the “Impulsivity” trait. This is the opposite spectrum to Emotional-Impulsive Balance.
- Similarly, sometimes “Openness to experience” is referred to as “Intelligence”. These terms can replace each other.
Step 4. Determine your position on each dimension
People are usually on the high or low spectrum of each personality dimension. Take some time to think about your position in each area. Write “High” or “Low” in the corresponding box on the paper. Here's an explanation of each of these traits to help guide your self-analysis:
- Openness represents an interest in other people and external events. Extroverted people tend to be very confident and have no trouble exploring unfamiliar territory. Those who are not extroverted are usually called “introverts” and prefer quiet and peaceful places.
- Impulsivity indicates a level of anxiety. People high on this dimension tend to experience negative emotions more strongly than vice versa. If you often worry and fear, you are probably on a high spectrum in this area.
- Openness to experience indicates a person's willingness to adapt his thinking when faced with new situations. If you are high on the spectrum in this area, you may be unconventional and have an “open spirit”. If you score low, you may be more conventional and concrete in your thought patterns.
- Consciousness refers to how much a person considers others when making decisions. This dimension also shows a person's level of self-control. If you score high, you may be disciplined, good at organizing, and respond well to autonomy. If your score is low, you may be quick to follow your emotions and will fit in in an environment that is flexible and changes frequently.
- Agreement indicates a person's level of compatibility with another person. This dimension also reflects how much someone cares about others. If you score high in this area, you may be quite empathetic and can easily understand others quickly. You may often be perceived as “friendly” and “soft-hearted”. If you score low, you put less emphasis on emotions when determining behavior. This dimension is usually related to gender differences, with women tending to score high and men low.
Step 5. Think about how these five behaviors affect your personality
People are more likely to behave and choose an environment based on what makes them comfortable. This self-analysis can provide an important insight into why you are acting in your current nature.
People can be rated high or low on every dimension. However, there are 45 different personality combinations if all of them are paired
Method 3 of 5: Self-Analyzing for Work Needs
Step 1. Choose the right time
Make sure you take time when you have at least an hour for self-reflection. In this moment, focus on your habits, goals, competencies, and general performance. An hour will be sufficient to review personal notes and other information that can help to write an accurate self-evaluation.
Step 2. Write down all the achievements you have accumulated at work in the last year
Don't be shy about writing down all the great things you've done. In fact, you can be proud of yourself. Keep in mind all the projects you've worked on, any extra assignments you were given, and all the value you gave the employing organization. Whenever possible, use specific examples in this self-analysis.
- Checking your email is a good way to remember some accomplishments you may have forgotten.
- If there is a regular place to document your work, such as records or a data system on a computer, you might be able to trigger a memory by looking at the source of the documentation.
- Ask yourself questions to help you reflect. For example, you might ask, "What are my efforts to advance the company's mission?" or “In what ways have I been successful in carrying out a leadership role?”
Step 3. Use the STAR approach if you have trouble remembering your accomplishments
This method allows you to highlight specific situations in which you were successful in providing value to the company. This detailed approach can be used multiple times, and, before you know it, you'll have a comprehensive list of accomplishments. Here's an outline of the STAR approach:
- Identify the Situation (situation – S): briefly describe a situation in which you felt proud of your own work performance.
- Describe the Task (task – T) assigned to the situation. What should you do?
- Describe the Action (action – A) you took to complete the task.
- Highlight the Result (result – R) achieved thanks to your action.
Step 4. Write down all the areas you want to improve
You may be tempted to focus solely on accomplishments, but you must be objective when analyzing yourself. Consider areas where you can still improve or times when you didn't hit your target. By reflecting on the challenges you face, you can get more accurate results about your actual performance.
While you'll be using this opportunity for self-reflection, reviewing your supervisor's feedback from a recent performance evaluation can also help you get an honest response to your accomplishments
Step 5. List 5-6 goals that you want to achieve in the next year
This part of the self-analysis is an action plan and should focus on things that can be done to improve job performance. Make sure the targets really show your commitment to add value to the company.
Method 4 of 5: Measuring Stress Levels
Step 1. Write down all the recent changes in life
Change can be a good thing, for example when you get married, have kids, or get promoted. However, change can also be bad; ask anyone who has recently lost a job or is going through a divorce. Remember that any change can be stressful as you try to adjust to a new life experience. Take a minute to think about and jot down all of the changes that you may have experienced in the last six months that may be causing stress.
Step 2. Think about your values
When your way of life goes against what you believe and value, it can cause significant stress. For example, if you value ambition and competitiveness but feel trapped in an endlessly boring job, you may be stressed because your values don't align with your life right now. When your belief system and values don't match up with real life experiences, stress and unhappiness can arise. Here are some questions to ask yourself to determine if there are things that don't fit that are contributing to your stress level:.
- What values are most important to you? Friendliness? Honesty? Success? Family time?
- Does your behavior conflict with these values? For example, you value time with your family. Do you spend enough time with them, or is it difficult for you to do so for other reasons?
- Do your work, relationships, friendships, or other areas of your life conflict with these values? For example, consider the same example above. Does your job prevent you from spending time with your family?
Step 3. Evaluate the surroundings
Where you live, work, and spend the most time can be the most significant factors regarding stress levels. If you are surrounded by crime, high population numbers, noise, pollution, garbage, or other bad elements, you can become more stressed. Consider how much your environment is contributing to your stress.
Step 4. Reflect on personal issues and social dynamics
Personal problems and social factors can have a huge impact on stress levels. Here are some dynamics to consider when trying to evaluate the aspects that affect stress levels:
- Finances: do you have enough money to meet basic needs such as housing, food, clothing and transportation?
- Family: are there problems with your spouse or children, or are you a nurse for an elderly family member?
- Health: how is the health of you and your loved ones?
Step 5. Pay attention to sleep patterns
Lack of sleep affects so many areas of life that it can increase stress. Record how many hours you sleep each night. Although the amount of sleep everyone needs is different, if you are an adult who often sleeps less than 6-8 hours a night, areas of your life are likely to be affected. As a result, stress levels will increase than usual. Here are some areas that can be disturbed due to lack of sleep:
- The power of thinking and learning slows down
- Accidents increase
- Health challenges, including increased risk of diabetes and death
- Depression and senile dementia get worse
- Lower libido
- Premature aging and weight gain
- Disrupted assessment
Step 6. Consider how you can try to reduce stress levels in these areas
Make a list of things you can do to enhance your whole life experience. The real purpose of self-analysis is to use the results to promote growth.
Method 5 of 5: Seeking Help from Others
Step 1. Consult a counselor or therapist
Some people believe that therapy is only for those with major problems. However, this is not true. A counselor or therapist can help you self-analyze because they are trained and neutral and understand the common mind traps that can trap people.
- People visit therapy for a variety of reasons, from past trauma to a desire to learn how to live everyday life. There is no "bad" reason to have a counseling session. Seeking help to take advantage of is a sign of strength as well as self-care.
- The therapist can also provide a safe space that welcomes you to explore your own thoughts and feelings. He won't judge you or make you feel silly for thinking. This type of environment can be very productive for self-exploration.
Step 2. Find a cognitive behavioral therapy (CBT) specialist
CBT is a type of psychotherapy that focuses on the relationship between your thoughts, feelings, and behavior. For example, if you have identified that you have self-esteem issues, a therapist trained in CBT can help identify useless thought patterns that are contributing to the problem, such as negative inner voices. A professional CBT specialist can help you learn new ways of thinking and acting to help you live a healthier and happier life.
CBT is a useful treatment for a variety of conditions, including anxiety, depression, and sleep disorders. Even people with chronic pain can get CBT help
Step 3. See a trauma specialist if you have had trauma in the past
If during your self-analysis you realize you have a traumatic experience that you need to work through, a therapist who specializes in trauma can help. You will need to take the time and effort to process past injuries and work on them, but trained specialists can help you through this process.
CBT is a very common treatment for people suffering from post-traumatic stress disorder (PTSD). Other types of treatment include exposure therapy, in which you learn to cope with the trauma by constantly talking about it, and eye movement desensitization and reprocessing (EMDR) therapy, which focuses on stimulating your body when you think or talk about memories you have had. traumatic
Step 4. Find someone you feel comfortable with
There are many ways to find a therapist. You can search online, ask a doctor or friend for a referral, or contact various health care providers/clinics. The key to successful therapy is recognizing that it is a relationship, and that you must feel comfortable with the therapist. This doesn't mean you'll always be comfortable with what you're discussing, but you should feel that the therapist is there to support you. If after a few sessions you don't “click” with him, you can try seeing another therapist.
Step 5. Distinguish between different types of mental health professionals
Psychiatrists and psychologists are not the only ones who offer mental health services, including therapy. There are many mental health professionals who can help, so consider your options. Here are some of them:
- Psychiatrists are medical doctors. They can diagnose conditions, prescribe medications, and offer therapy. Because of their specialized and extensive practice, they are usually expensive, but they are good candidates for people with more severe disorders.
- Psychologists have a medical degree in psychology, for example a Ph. D. or Psy. D. In some places, they can prescribe medication, though most don't. They can diagnose the condition and offer therapy.
- In the US, a licensed clinical social worker (LCSW) has a master's degree in Social Work and has in-depth clinical knowledge and is therefore licensed to practice. They can provide therapy and other services that connect you to support communities.
- A nurse psychiatrist is a registered nurse (in the US called an RN/Registered Nurse) with specialized training in psychiatry and therapy. They can usually prescribe medication and offer therapy.
- Marriage and Family Therapist (MFT) holds a master's degree in marriage and family therapy. They have the clinical experience and training to offer therapy, but cannot prescribe medication.
- Licensed Professional Counselor/licensed professional counselor (LPC) has a master's degree in professional counselling. They have the clinical experience and training to offer therapy, but cannot prescribe medication. LPCs usually have a broad area of counseling, such as in career fields other than mental health.
Tips
- Regular self-analysis is important so that you can honestly assess your strengths and areas for improvement. This kind of self-examination will help develop more effective and healthy goals. You can also better understand your core values and beliefs by conducting a self-analysis, which will help you live a meaningful life that is in line with these values.
- Self-analysis may bring to mind some feelings of insecurity. This is a normal thing. Your goal is to acknowledge all of these feelings so you can move on with your life.
- Make sure the self-analysis is self-focused. Don't use it as an opportunity to blame others.
- There are specific online tests you can take to help clarify your top five personality traits.
