DR. Rizaldy R. Ferrer, PHD

Licensed Psychologist | Online psychological services available across participating PSYPACT states

Tag: Mindful Awareness

The Healing Power of Awe

What Is Awe?
Awe is a complex, often overlooked emotion that arises when we encounter something vast, beautiful, or beyond our understanding. This can include experiences in nature, art, music, spirituality, or even witnessing acts of moral courage or kindness. Unlike joy or excitement, awe tends to shift our focus away from ourselves and toward something larger—creating a sense of humility, openness, and perspective.

How Awe Affects Mental Health
Research in the field of positive psychology has found that awe can play a significant role in improving mental well-being. According to Keltner and Haidt (2003), awe has the power to “quiet the self,” reduce rumination, and shift attention away from ego-driven concerns. More recently, Sturm et al. (2023) demonstrated that awe can lower symptoms of anxiety and depression, increase social connection, and even promote a physiological “reset,” such as slower breathing and reduced heart rate.

Experiencing awe may also help individuals build psychological resilience. When you feel awe, your usual worries can shrink in comparison to the vastness of what you’re witnessing. This “small self” perspective has been linked to increased generosity, improved mood, and greater life satisfaction (Piff et al., 2015).

Everyday Awe: It’s Closer Than You Think
Awe doesn’t require a mountaintop or a symphony orchestra. It can be as simple as watching clouds drift, listening to music that moves you, stargazing on a quiet night, or noticing how sunlight hits your kitchen table. Even recalling a memory that once filled you with wonder can evoke awe and its calming effects.

One of the most beautiful things about awe is its accessibility—it costs nothing, requires no schedule, and asks only for your attention. By pausing, observing, and allowing yourself to be moved by something greater, you create space for healing, clarity, and deep emotional restoration.

References:

Keltner, D., & Haidt, J. (2003). Approaching awe, a moral, spiritual, and aesthetic emotion. Cognition and Emotion, 17(2), 297–314. https://doi.org/10.1080/02699930302297

Piff, P. K., Dietze, P., Feinberg, M., Stancato, D. M., & Keltner, D. (2015). Awe, the small self, and prosocial behavior. Journal of Personality and Social Psychology, 108(6), 883–899. https://doi.org/10.1037/pspi0000018

Sturm, V. E., Willroth, E. C., Mitchell, L., & Shiota, M. N. (2023). Awe and anxiety: An integrative review of the evidence and implications for clinical practice. Frontiers in Psychology, 14, Article 1151682. https://doi.org/10.3389/fpsyg.2023.1151682

Self-Care vs. Consumer Care

In today’s culture, self-care is often sold to us as something you need to buy—a luxury spa day, a weekend getaway, a new skincare set, or a perfectly curated morning routine. Social media and advertising have turned well-being into a product, making it easy to believe that taking care of ourselves means spending money. But self-care doesn’t have to come with a price tag. In fact, Dr. Laurie Santos (2019), professor of psychology at Yale and creator of the “Science of Well-Being” course, reminds us that the most effective ways to boost mental health—like sleep, gratitude, exercise, and social connection—are completely free and backed by science.

The problem is, we often dismiss these simple acts because they don’t feel special or “Instagram-worthy.” This mindset is influenced by what psychologists call the negativity bias, which is our brain’s natural tendency to focus more on what’s wrong or lacking than on what’s positive or working (Baumeister et al., 2001). This bias can cause us to overlook the quiet but meaningful ways we already support our mental health—like resting, journaling, laughing with a friend, or even breathing deeply for a few minutes. When these practices are not labeled as self-care, we may assume we’re doing “nothing” for ourselves, even when we’re actually doing something important.

By becoming more aware of this bias, we can reframe how we view self-care. Start by naming the small, restorative things you do each day—like stepping outside for fresh air or pausing to stretch—and say to yourself, “This is self-care.” Practicing gratitude, even briefly, can shift your attention toward what’s nourishing and true. The more we acknowledge the value of accessible, no-cost forms of care, the more empowered we become to care for our mental health consistently—no purchases necessary.

References:
Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323–370. https://doi.org/10.1037/1089-2680.5.4.323
Santos, L. (2019). The Science of Well-Being [Online course]. Yale University. https://www.coursera.org/learn/the-science-of-well-being

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