Topics include: self-awareness, nervous system regulation, attachment theory, psychology, emotional healing, behaviour change, trauma, anxiety, people-pleasing, and personal growth.
The promised description link: https://unpackwithmehak.com/
For those of you who prefer to read, below is the article version:
If you’ve ever thought to yourself, “I know exactly what I need to do. I know how I want to react. I know where these patterns are coming from. So why do I keep repeating them?”
You tell yourself that this time you’ll respond differently. This time you’ll speak up in the meeting. This time you won’t pull away from someone who genuinely cares about you. This time you won’t overthink that text message. This time you’ll stop people-pleasing.
And then the moment arrives. You freeze. Or you stay silent. Or you react exactly the way you’ve reacted a hundred times before. Afterwards you’re sitting there thinking, “I understood this. I worked on this. I know why I do this. So why am I still here?”
If you’ve ever had those thoughts, keep reading.
Today I want to talk about one of the biggest misconceptions I think we have about personal growth. We assume that understanding ourselves should automatically change us. That once we know why we behave the way we do, the behaviour should disappear. But that’s not what happens. You can understand yourself completely and still find yourself repeating the exact same patterns.
So today I want to talk about why that happens, what self-awareness actually is, why insight alone isn’t enough, and what real change actually looks like.
Before we understand why awareness isn’t enough, I think we first have to ask another question.
Are we even as self-aware as we think we are?
Most of us would probably say yes. I definitely would’ve. If someone had asked me a few years ago whether I knew myself well, I would’ve said absolutely. I know my patterns. I know my strengths. I know my flaws. I know why I react the way I do.
Then I came across a piece of research that completely changed how I thought about self-awareness. Around 90% of people believe they’re self-aware. Do you know how many researchers estimate actually are? Around 10 to 15%.
When I first read that, I genuinely thought, How is that even possible? How can almost everyone think they’re self-aware if so few people actually are? The answer surprised me. Because we’ve confused thinking about ourselves with knowing ourselves.
Tasha Eurich talks about this beautifully in one of her TED Talks. She explains that introspection and self-awareness aren’t the same thing.
Now, don’t get me wrong. Reflection is valuable. Thinking about your experiences matters. Journaling can help. Therapy can help. Trying to understand yourself is important. But reflection isn’t automatically accurate. Sometimes it simply becomes rumination.
And one of the biggest reasons for that is the kind of questions we ask ourselves. Think about how often we ask why.
Why do I keep falling for emotionally unavailable people?
Why didn’t I get promoted?
Why can’t I speak in public?
Why did I react like that?
Why can’t I just change?
It feels productive. It feels like we’re uncovering some deep truth about ourselves. But a lot of the time, we’re not uncovering anything. We’re inventing explanations.
Now you might be thinking, “No. The answers I give myself are true.”
I used to think that too. But let me tell you about one of my favourite psychology experiments.
Researchers showed participants two photographs and asked them to choose the person they found more attractive. They made their choice. A little while later, the researchers came back and handed them the photograph they supposedly chose. Except it wasn’t the photograph they had chosen. It was the other one.
Then they asked them, “Tell us why you chose this person.”
Only around 20 to 26 percent of participants noticed that they had been given the wrong photograph. Everyone else confidently explained why they had chosen it.
Someone who originally preferred one photograph because the woman wasn’t wearing earrings would suddenly say, “I actually liked this one because she’s wearing earrings.”
They weren’t lying. Their brains were simply trying to make sense of what they believed had happened.
Our brains don’t like gaps in the story. When we don’t know why we did something, they often create an explanation that feels true. Not because we’re dishonest, but because our brains want coherence. They’d rather have a convincing story than no story at all.
I’ll give you another example.
A friend of mine went dancing one night. The next morning she woke up with pain all over her body. She remembered the night perfectly. Or at least she thought she did. She assumed she was sore because she’d spent hours dancing.
A day later she spoke to the people she’d gone out with. They told her, “You fell twice.” She had completely forgotten.
Her brain had filled in a perfectly reasonable explanation.
That’s what our minds do. They hate uncertainty. They’d often rather create a convincing story than admit, “I don’t actually know.”
So if constantly asking why can sometimes lead us further away from ourselves, what should we ask instead? Ask what.
Instead of asking, “Why do I get anxious?” ask, “What about this situation makes me anxious?”
Instead of asking, “Why can’t I speak up?” ask, “What happens inside me just before I stop myself?”
Instead of asking, “Why do I keep choosing emotionally unavailable people?” ask, “What makes someone feel emotionally safe or unsafe to me?”
Those questions keep us grounded in what we’re actually experiencing instead of the stories we’re creating about ourselves. And once we start asking better questions, we become genuinely more self-aware. But here’s the interesting part.
Let’s imagine you’ve done all of that. You’ve reflected. You’ve understood your patterns. You’ve probably spent years trying to figure yourself out. And even then, there are moments where you’re standing in the exact situation you prepared yourself for, and you still do the thing you promised yourself you wouldn’t.
You tell yourself you’ll speak up in the meeting. You rehearse the sentence in your head.
“Just say it. Just say it. Just say it.”
The discussion moves on. Someone else says exactly what you wanted to say. Everyone nods. And you’re left wondering, “I knew what I wanted to say. So why couldn’t I just say it?”
Or maybe it’s a relationship. You know you have a tendency to pull away when someone gets too close. You’ve understood where it comes from. You’ve journaled about it. Maybe you’ve talked about it in therapy. You’ve promised yourself you’ll stay this time.
Then someone starts getting emotionally close, and before you even realize what’s happening, you’ve already started distancing yourself. It’s one of the strangest experiences.
Your mind understood everything. Your body just didn’t get the memo.
So why does that happen?
To answer that, I want to go back to something that happens long before any of us can remember. Long before we could explain our feelings. Long before we could think rationally. Because the emotional part of our brain starts learning about the world much earlier than the thinking part.
As babies, we don’t understand the world through language. We understand it through experience. Through someone’s tone of voice. Through facial expressions. Through touch. Through rhythm. Through whether someone comes when we cry. Through whether our emotional needs are met consistently.
Our nervous system is constantly asking one question: “Am I safe?”
Every one of those experiences becomes information. Not information that we consciously remember, but information that our nervous system remembers.
By the time we’re old enough to explain our emotions, our nervous system has already spent years learning what safety feels like. It’s already learning things like: Is the world predictable? Can I trust other people? Is it okay to ask for help? Is it safe to express my emotions? Or do I need to hide them? And that’s where attachment comes in.
When psychologists talk about secure attachment, they’re not talking about parents being perfect. They’re talking about a child repeatedly having the experience that their emotions are met. That when they’re distressed, someone helps regulate them. That when they’re overwhelmed, someone stays with them.
Over time, something remarkable happens. That regulation slowly becomes internal. The child doesn’t need someone else to calm them every single time anymore. Their nervous system learns how to do it itself. They develop the ability to tolerate difficult emotions, recover after stressful situations, and feel safe even when life isn’t perfect.
But what happens when that process is interrupted?
Maybe there was inconsistency. Maybe there was emotional unavailability. Maybe there was neglect. Maybe there was trauma. Maybe the people around the child were dealing with things they couldn’t cope with themselves.
Children don’t get to choose the environment they grow up in. The only thing they can do is adapt to it.
If home feels unpredictable, becoming hypervigilant makes sense.
If expressing emotions leads to rejection, learning to hide them makes sense.
If love feels inconsistent, staying emotionally distant might become the safest option.
These aren’t flaws. They’re adaptations. In fact, they were probably incredibly intelligent adaptations at the time because they helped you survive.
I also want to be careful here because this doesn’t mean your childhood permanently determines your future. It means your earliest experiences become your first draft of how relationships, safety, and emotions work. And first drafts can be edited.
The problem is that our nervous system doesn’t automatically realize when the environment has changed. So years later, you might be in a healthy relationship. You might be surrounded by safe people. You might consciously know that opening up is okay. But your nervous system learned something different a long time ago.
And that’s why anxiety, emotional numbness, chronic self-criticism, fear of closeness, or feeling constantly on edge often aren’t signs that you’re weak or irrational. They’re signs that your nervous system is still using strategies that once helped you survive.
That’s why simply understanding the pattern doesn’t always make it disappear. Because the pattern wasn’t originally learned through logic. It was learned through repeated emotional experience.
And what is learned through repeated experience is rarely undone by a single insight. That’s the gap so many of us find ourselves living in.
We understand our patterns. We understand where they came from. And yet, when life happens, we still repeat them. So what actually happens inside the brain in those moments? Why does it feel like your body takes over before your mind has a chance to respond?
The answer has to do with the fact that your brain doesn’t have just one job.
Part of your brain helps you think. It helps you reflect, plan, solve problems, imagine the future, and decide the kind of person you want to become. This is where insight lives. This is where self-awareness lives. This is the part of you that’s listening to this podcast thinking,
“That makes sense.”
But there’s another part of your brain. A much older part. A part that isn’t trying to understand your life. It’s trying to keep you alive. It learns through repetition. Through experience. Through emotion. And unlike your thinking brain, it doesn’t stop to ask,
“What’s the healthiest thing to do here?” Instead it asks,
“Have I been in a situation like this before?”
“What helped me survive last time?”
And then it repeats that response. Because your brain loves predictability. One of the brain’s primary jobs is to make predictions about what’s going to happen next. It uses your past experiences to prepare you for the future. If you’ve had the same experience enough times, your brain starts expecting it. Those expectations become predictions, and those predictions shape how your body responds before you’ve even had time to think. Predictability takes less energy. It’s fast. It’s familiar.
Imagine you’ve spent years believing that speaking up would lead to embarrassment. Maybe nobody actually told you that. Maybe you just slowly learned it.
Now you’re sitting in a meeting. You know the answer. You know your idea is valuable. You even tell yourself,
“Just say it.”
“Come on… just say it.”
But while your thinking brain is trying to convince you, your nervous system has already made its decision. It says,
“We’ve been here before.”
“Speaking up doesn’t feel safe.”
“Let’s stay quiet.”
And by the time the meeting ends, someone else has already said exactly what you wanted to say. You walk away frustrated. Not because you didn’t know what to do. But because your body responded before your thoughts had a chance to catch up. The same thing happens in relationships. Maybe someone starts getting emotionally close. Your conscious mind says,
“This is different.”
“This person is safe.”
But your nervous system remembers something much older. It remembers that vulnerability once led to pain. So it reaches for the strategy it has practiced the most. It pulls away.
Not because it wants to sabotage your relationship. Because it thinks it’s protecting you. And I think that’s one of the hardest things to accept. It can feel like your body is betraying you. But it isn’t.
Your nervous system isn’t trying to ruin your life. It’s trying to protect you using a strategy it learned years ago. The problem is that what once protected you may now be keeping you stuck. This is also why understanding ourselves can sometimes become so frustrating. We assume that because we’ve had the insight, the behaviour should disappear. But insight and behaviour don’t live in the same place.
Insight can happen in a single conversation. A single therapy session. A single book. A single podcast. Capacity develops much more slowly. It develops through repeated experience. Through practice.Through showing your nervous system, over and over again, that something different is also safe.
And there’s something else that’s really important to understand. Your nervous system prioritizes short-term regulation over long-term psychological goals.
Think about what happens when you avoid a difficult conversation. Does it solve the problem? Probably not. But it does reduce your anxiety, at least for tonight. Think about reassurance seeking. Every time you ask someone, “Are you sure everything’s okay?” you feel better for a little while. Or perfectionism. You spend hours trying to make something perfect because uncertainty feels unbearable.
In every one of those situations, your nervous system isn’t choosing what will make your life better next year. It’s choosing what helps you feel safer in the next ten minutes. And those are two very different goals. That’s why avoiding vulnerability feels easier than risking rejection. That’s why staying silent feels easier than speaking up. That’s why people-pleasing feels easier than disappointing someone.
Your nervous system chooses immediate relief. Not because it’s weak. Not because you’re lazy.
Not because you don’t want to change. Because immediate relief has worked before. Now, for some people, this gap between knowing and doing can feel even bigger. If you’re living with chronic stress, if you’ve experienced trauma, if you have ADHD, or if you’re struggling with anxiety or depression, putting insight into action can become even harder.
Wanting to change and having the mental capacity to change aren’t always the same thing. That doesn’t mean change is impossible. It means we have to stop measuring ourselves by insight alone. Because insight was never meant to do the whole job.
So now you know something that I think a lot of us were never taught.
You know that understanding yourself and changing yourself aren’t the same skill. You know that your nervous system is trying to protect you. You know that these patterns didn’t appear overnight, and they’re probably not going to disappear overnight either.
So the obvious question becomes: What do I actually do?
The first thing I want you to understand is that your nervous system learned these patterns through repetition. Which means it also unlearns them through repetition. Not through one moment of insight. Not through reading one book. Not through listening to one podcast.
Through repeated experiences that slowly teach your brain,
“Maybe this situation isn’t as dangerous as I thought it was.”
Let’s go back to the example of speaking in a group. You’re sitting there. Your heart is racing. You’re rehearsing the sentence over and over in your head.
“Just speak.”
“Just speak.”
“Just speak.”
What usually happens is that we wait until the fear disappears before we say something. But that’s almost never how it works. The fear doesn’t disappear first. The action comes first.
So maybe instead of waiting until you’re completely comfortable, you say one sentence. Just one. You don’t try to sound brilliant. You don’t try to impress anyone. You don’t replay it in your head afterwards. You simply contribute once. That’s it. The goal isn’t to become confident overnight. The goal is to give your nervous system one new experience.
One experience where you spoke, and nothing terrible happened. Then you do it again.And again. One new experience usually doesn’t change a belief. If you’ve spent ten years learning that speaking up isn’t safe, your nervous system probably isn’t going to erase that after one successful meeting. It’s looking for consistency. It changes its expectations the same way it formed them in the first place: through repetition. Eventually your brain starts updating its prediction. It slowly realizes,
“Maybe speaking isn’t as dangerous as I believed.”
That’s one of the brain’s primary jobs. It’s constantly trying to predict what’s about to happen next. Every repeated experience shapes those predictions. When your experiences change consistently enough, your predictions begin to change too.
That’s how change happens. Not because your mind finally found the perfect explanation. But because your body had enough experiences to believe something new.
Another thing that helps is practicing self-awareness in real time.
Not afterwards. Not three hours later while replaying the conversation. In the moment. The next time you notice yourself freezing, pause. Instead of asking,
“Why am I like this?” Ask,
“What about this moment feels unsafe?”
That one question changes everything. Because it shifts your attention away from judging yourself and toward understanding what your nervous system is trying to protect you from. Then remind yourself of something important. This isn’t who I am. This is what my nervous system has practiced. There’s a difference. One is your identity. The other is a learned response. And learned responses can change.
Another thing that can really help is deciding what you’re going to do before you’re in the situation. Your brain likes familiar responses, so don’t wait until you’re anxious to figure out how you’ll respond. Decide beforehand. Maybe you know you’re going into a meeting. You can tell yourself,
“If someone asks for my opinion, I’m going to share one thought.”
Maybe you’re going into a difficult conversation. You can decide,
“If I feel the urge to shut down, I’m going to stay for five more minutes before walking away.”
You’re giving your brain another path to take. A response it can become familiar with. Because eventually, that new response starts becoming the familiar one. And that’s really what we’re trying to do. We’re not trying to eliminate fear. We’re trying to teach our nervous system that fear doesn’t always mean danger. I think that’s one of the biggest misunderstandings we have. We assume that if something feels uncomfortable, it must be wrong.
But discomfort and danger aren’t the same thing.
Speaking honestly is uncomfortable.
Setting boundaries is uncomfortable.
Being vulnerable is uncomfortable.
Asking for help is uncomfortable.
Trying something new is uncomfortable.
That discomfort doesn’t necessarily mean you’re making the wrong choice. Sometimes it simply means you’re doing something your nervous system hasn’t practiced yet. And every single time you choose the new response, you’re teaching your brain something. You’re saying,
“This situation didn’t destroy me.”
“I can survive this too.”
That’s how your nervous system changes. Not through one big breakthrough. But through hundreds of ordinary moments where you respond a little differently than you did before. So if you’ve been asking yourself,
“I understand myself enough. Why am I still here?”
Maybe the answer isn’t that you haven’t understood enough. Maybe your understanding arrived much faster than your nervous system could change. Insight can happen in a single afternoon. Capacity is built in hundreds of moments afterwards. Insight tells you where the pattern came from.
Practice teaches your nervous system that it doesn’t need the pattern anymore. That’s why awareness matters. It really does. It’s where change begins. It was just never meant to do the whole job. And if you’ve listened to this episode and found yourself thinking,
“This is exactly what’s happening to me,”
I want you to know that understanding the pattern is often just the beginning. Changing it is a different kind of work. It’s difficult to do alone because we’re often too close to our own patterns to see them clearly. We can understand them intellectually and still struggle to respond differently when we’re actually in the moment.
That’s why I created Unpack with Mehak.
These aren’t sessions where I tell you what to do or give you a list of techniques. They’re conversations where we slow things down together, understand the patterns you’re living with, identify what your nervous system has learned to protect you from, and work toward building new ways of responding that actually feel possible. You probably don’t need another explanation. You need somewhere to practise responding differently while someone helps you notice the patterns you can’t see on your own. That’s the work we do together.
If that sounds like something you’re looking for, you can find all the details through the link in the description. I’d genuinely love to work with you.
Thank you so much for reading another episode of Things We Never Say.
If this episode resonated with you, I’d really appreciate it if you shared it with someone who keeps wondering why they know exactly what to do but still find themselves repeating the same patterns. Maybe you were never stuck because you didn’t understand yourself enough. Maybe you were waiting for understanding to do a job that only experience could do.
Thank you for spending this time with me.
I’ll see you in the next episode.
