Insight Psychology & How Insights Can Support Mental Health

The Merriam-Webster dictionary defines insight as “the act or result of apprehending the inner nature of things or of seeing intuitively.” Psychology sees insight not as a means of acquiring insightful knowledge but rather as the act of becoming aware of insightful solutions. It can be helpful to understand both definitions of insight to know how to use it to improve your mental health. 

What is insight in psychology?

Insight in psychology is the process of understanding a complex situation or problem that you previously struggled to comprehend. Often characterized by an “aha” or “eureka” moment, insights may reveal the solution to a problem.

Insight vs awareness vs intuition

Insight is a spontaneous, unplanned moment, where you may notice why something occurred or the solution to a problem. Suddenly realizing the solution to a math equation or how your fear of intimacy stems from a childhood trauma are some examples of insight.   

Awareness can be defined as your natural state of being, beyond thoughts and emotions. This may be described as a peaceful, joyful, and natural state. A sense of awareness can arise through conscious, deliberate activity, such as washing the dishes with full attentiveness or meditating. 

Intuition can be seen as the ability to know something without mental reasoning. This can be best described as a “gut feeling” or instinctive knowing. 

Why insight matters for change

Insight can create a pathway for change, helping you understand the why behind your reactions and behaviors. These insights can then be used to form a new narrative, move forward, and make more conscious choices. Research suggests that insights can help you confront difficulties, interact with others more meaningfully, and improve relationships.

How insight psychology works in psychotherapy

Insight psychology, otherwise known as insight-oriented psychotherapy, is a chance for clients to explore deep-rooted beliefs, behaviors, and emotional patterns. During therapy sessions, you may:

• Explore past and present-day challenges
• Identify relationship patterns
• Engage in reflective listening, hearing your therapist’s perspective
• Answer open-ended questions
• Share intimate memories
• Practice self-awareness techniques
• Try mindfulness meditation exercises, such as deep breathing

In a safe, reflective space, these exercises may foster self-awareness and insight. To stay motivated, clients may be encouraged to take responsibility for their own insights and positive mental health outcomes. 

Insight psychology in modern mental health care

In modern mental health care, therapists use techniques that foster patient insight and self-awareness to help them understand mental health conditions and make positive changes in their lives. They may also prescribe medication for treatment-resistant conditions. 

Who provides insight-based therapy

Mental health providers with a master’s or doctoral degree, as well as an understanding of how to create a conducive therapeutic environment for insight, can provide this form of therapy. This may include licensed psychologists, social workers, and other experienced therapists and clinicians in the field.

Testing, evaluations, and treatment

Before engaging in any form of treatment, clients typically perform an initial intake session and assessment. Evaluations can provide patients with both insight and understanding, helping them recognize and accept a mental health diagnosis. 

In addition to checking for mental health conditions, insight therapists can perform psychological testing to evaluate your level of self-awareness and insight. Some psychological evaluations include the Self-Reflection and Insight Scale (SRIS) and the Private Self-Consciousness Scale (PrCSC).   

Using insight psychology for specific concerns

Rather than just paying attention to unconscious thoughts, behaviors, and emotional responses, insight psychology aims to address the underlying reasons these patterns occur. When individuals understand why they are thinking and behaving in a certain way, they may have the freedom to think and behave differently. By becoming more aware of processes in the body and mind, people can act more deliberately and consciously, instead of falling into negative behavioral patterns.   

Concerns that can be addressed through insight psychology

• Mental health disorders such as depression and anxiety can be better understood, identified, and treated
• Trauma and challenging past experiences can be processed and reflected upon to see how they shape current behaviors
• Self-esteem, behavioral, and identity issues can be understood and managed, helping individuals live a more fulfilling life.
• Relationship conflicts can be addressed so couples can find the root causes of their issues and learn how to be better partners

Insight in family and child contexts

For family units, insights can foster compassion, communication, and mutual support, helping them to see from one another's perspective. Also, research suggests that insightful parents are more likely to provide their children with coordinated support, which can benefit them in daily life. 

What does psychological research say about insight? 

Insight may affect how you live your life, tackle obstacles, and practice mental health and well-being. Below are a few studies on insight. 

Graham Wallas and the nine-dot puzzle

When dealing with abstract concepts, reframing them into concrete examples may be helpful. For example, Graham Wallas used the nine-dot puzzle in 1926 to show how individuals can arrive at solutions by insight. The goal was to connect all nine dots with a pencil without lifting the pencil off the paper and using the fewest possible lines. At first glance, it may seem impossible to complete the task due to a narrow perception.

Because the dots appear to be in a rectangular shape, your brain may assume the solution must be derived by drawing a rectangle. Once the insight that the rectangle does not exist or limit the puzzle, the solution to “go outside the lines” may be more prominent. You may be able to solve the puzzle using triangles or a zig-zag pattern. 

Responses to the nine-dot puzzle and the banana problem

When you apply the insight psychology definition to mental health, it is not a banana or a puzzle on a piece of paper, but rather an insight into the psyche. Many symptoms of mental health conditions are challenging to treat because of a lack of insight.

Not being aware that a symptom is a symptom of a mental health condition can be detrimental to finding the correct treatment. For example, those who experience substance use disorders may struggle to see that their substance use is a problem, rationalizing it by saying they can stop when they want to. Believing they do not have a problem can be a lack of insight. In these cases, having a guiding voice like a therapist can be beneficial. 

Insight into relationships 

If two spouses experience a pattern of constantly arguing, with communication breaking down, there can be a tendency to want to give up on the marriage. Taking time to step back from the situation, let emotions settle, and allow reason to prevail can provide insight. Introspection, an act of examining or observing thoughts, emotions, and perceptions, allows individuals to gain insight. Knowledge of oneself and time to breathe can offer a different perspective for the “Aha!” moment to occur. A relationship is often complex and unique. Applying these concepts when appropriate may help you avoid conflict and stress. 

Insight in therapy

Insight can also be helpful in a therapeutic session. For example, clients with social anxiety can shift their paradigm from fear of social situations to learning to manage their symptoms from within. Someone who pushes people away but craves intimacy can benefit from the insight that their actions may stem from a fear of abandonment. Many people may experience “Aha!” moments of eureka in therapy. 

Supportive elements that help insight develop

To support insight development, you can engage in various activities and practice different techniques, including:

• Meditation to improve cognitive functioning and self-awareness, which may lead to insight.
• Journaling to identify, reflect on, and change patterns of thought, emotion, and behavior.
• Free association and expressing thoughts and feelings without censoring your opinions and views. 
• New hobbies to break rigid cognitive patterns and boost brain health.
• Down time and quiet moments to step away from problems, relax, and give space for insights to develop.
• Discussions to learn from others’ perspectives, share your experiences, and consider different solutions to problems.

From insight to action

To move from insight to action, you can make lifestyle changes that align with your goals, using aids wherever necessary. For example, if you’ve realized poor eating habits are impacting your happiness – maybe you feel low after eating sweet snacks – you might stop including them in your grocery list and try an alternative food (such as fruit). 

From recognizing the pattern to setting small, achievable goals and practicing a new, healthier behavior, this approach may help you use insights to guide meaningful change. Over time you can measure your progress and assess whether lifestyle changes are worthwhile.

Therapy in a supportive space

In a safe, supportive space, therapists can support insight development and its implementation. They may guide you through meditation and free association techniques to help you identify maladaptive patterns and then support you in making meaningful changes in everyday life. 

Accessing insight-based therapy

You can learn techniques that foster insight in various forms of therapy, including art therapy, client-centered therapy, marriage and family therapy, and other insight-oriented approaches. Depending on your interests, you may be drawn towards different therapeutic approaches. Many therapists offer services both in-person and online.

Finding the right provider

When searching for a good fit, it can be important to assess a therapist's credentials, experience, and specialized approach to care, as well as whether they accept insurance plans. Some virtual therapy platforms, including BetterHelp, use algorithmic matching systems to connect you with a therapist who suits your specific needs and preferences. 

Getting support through BetterHelp

While it can be empowering to become aware of the above processes and apply them in your personal life, it can be overwhelming to wade through the ideas in your mind alone. In therapy, you can discuss these concerns with your therapist while maintaining an open, trusting relationship. If this is not your experience or you find in-person therapy inaccessible due to finances, location, or accessibility, you might try online therapy through a platform like BetterHelp.

Some methods of therapy have been aligned to elicit insight. For example, researchers have developed metacognitive insight and reflection therapy (MERIT) to help individuals recover from psychosis. Following a three-month trial, a 2020 study found significantly improved metacognition and other benefits from administering MERIT. 

How online therapy supports insight

These insights were particularly pronounced among those who did not understand or believe that they had a problem, a common effect of psychosis. MERIT is increasingly available to psychologists around the US, as well as those who practice online. A recent survey revealed that nearly a third of respondents would not seek in-person counseling but would do so if online therapy were available. Online therapy continues to gain popularity, with four out of ten Americans using it since 2021.