Distress can negatively impact our daily life and functioning. When thoughts and emotions become disorganized and we cannot makes sense of our experience, we may feel disconnected from our internal and external experiences. Developing the skills to organize, synthesize, and differentiate our thoughts, feelings, motivations, intentions, and function of our behaviors can give us access to the clarity we need to take the necessary next steps towards a path of growth.

Within the self, there are distinct functions of the ego. The experiencing ego is engaged in moment-to-moment thoughts, emotions, and interactions. In contrast, the observing ego takes a step back, and observe the experience with objectivity. This objectivity opens us up to experience a potential “pause” to access choice to pivot our behavior or thinking and change direction in real time. This “pause” gives way to modification of behavior and ways of being.

Buddhist psychology offers a framework for understanding the origins of suffering. The First Arrow refers to the distress arising directly from an external event/experience. The Second Arrow refers to the additional suffering that emerges from one’s response to the First Arrow—such as self-criticism, rumination, or resistance. It is often the Second Arrow kind of suffering that generates significant distress. Once identified, we can focus our energy on our response/reactions.

The capacity to recognize oneself as the author and agent of one’s life fosters empowerment, autonomy, and confidence. At the same time, it is essential to acknowledge that self-agency does not exist in isolation; it is continually shaped by broader social structures and systems that may either support or constrain it. Integrating this awareness—recognizing both personal authorship and the influence of external forces—is an ongoing developmental task, requiring reflection, practice, and adaptation.

An essential component of facilitating meaningful change is having the ability to be creative in problem-solving. Once maladaptive patterns have been identified, creativity is helpful to move beyond rigid or habitual responses, opening possibilities for alternative approaches that may be more effective or sustainable. Equally important is flexibility, which enables individuals to adapt when initial strategies prove less effective and be able to develop new workarounds.

Recognizing our lived experience is shaped by the interplay of multiple identities (ability, culture, race, gender, class, etc.) play an important role not only in identifying challenges, but also in how we heal and growth. Healing and growth does not happen in isolation. It is constrained or supported by our external realities, shaped by our identities, and systemic context. Working with these complexities allows for more authentic and sustainable outcomes.