How to Become a True Self with 13 strategies and Level Up Mental Health

Have you ever thought, “Am I really being me right now?” Maybe you’re at work or with certain friends, and you realize you’re acting totally different than how you feel inside. Trust me, we’ve all been there.

That gap between who we really are and who we pretend to be? It’s exhausting! At Citizen of the World, we believe life’s too short for that nonsense. That’s why I’ve put together this guide on becoming your authentic self and seriously upgrading your mental health in the process.

Become a true self

Let’s discover 13 powerful strategies to connect with your true self and level up your mental well,being. Learn practical techniques for self,discovery, emotional healing, and lasting personal growth.

So grab a coffee, get comfy, and let’s dive in!

What is your “true self”?

Let’s talk about what we mean by your “true self.” We’re not talking about some perfect version of you that meditates for two hours every morning and never gets annoyed in traffic

Your true self is already inside you, it’s the you that exists beneath all those layers of “I should be more like this” or “people expect me to be that.” It’s your natural personality, what genuinely matters to you, and how you really see the world when nobody’s watching.

Living as your true self means aligning your body, spirit, and mind with who you genuinely are. When these three aspects of your being are in harmony, you experience a profound sense of wholeness that many describe as the foundation of genuine wellbeing.

There’s actual research showing that people who live in alignment with their true self have better mental health and feel more satisfied with life. Makes sense, right? It’s hard to be happy when you’re constantly acting!

Strategy 1: Get curious about what’s happening in your mind

Let’s start super simple. Most of us zoom through life on autopilot, never really noticing what’s happening in our own heads. But here’s the thing, if you don’t know what you’re thinking and feeling, how can you possibly know what’s authentically your true self versus what’s just old programming?

Set a timer for just 5 minutes (yes, that’s all!) and sit quietly with yourself. Notice the thoughts that pop up. Are you worrying about what someone said yesterday? Planning tonight’s dinner? Just observe without judging. We call this “making friends with your mind”, because your mind isn’t your enemy, it’s just busy!

Strategy 2: Call out that mean voice in your head

We all have that inner critic that loves to tell us we’re not good enough, smart enough, attractive enough, not ENOUGH, period. But here’s the tea: that voice is usually not YOUR voice. It’s often your parents’, teachers’, bullies’, or society’s expectations all jumbled together, and definitely not your true self speaking.

Next time that voice starts criticizing, imagine it’s coming from a specific person sitting across from you. Would you let someone talk to your best friend like that? Heck no! So why let them talk to YOUR true self that way? Speaking to ourselves with kindness is essential for connecting with our truest self.

Strategy 3: Figure out what actually matters to YOUR true self

Half our stress comes from chasing things our true self doesn’t even want! Maybe you’re killing yourself for a promotion when what you really value is time with family. Or maybe you’re trying to please parents who wanted you to be a doctor when your heart is in music.

Grab a journal and finish this sentence: “My true self feels most alive when I’m…” Make a list of moments when you felt truly happy and fulfilled. What patterns do you notice? Those patterns point to your real values, the things that matter most to your authentic, true self.

Strategy 4: Connect the dots between your past and your personality

Whew, this one can be eye,opening! So much of your personality and how you react to situations today has roots in your childhood experiences. If you grew up with super critical parents, you might be a perfectionist now. If expressing emotions wasn’t safe, you might struggle to know how your true self feels.

Think about one of your “quirks”, maybe you hate conflict, or you’re always the caretaker, or you never ask for help. Now gently explore: where might that have come from? How did that trait help your true self survive when you were younger? Understanding your story helps you rewrite the parts that no longer serve your true self.

Strategy 5: Get fluent in the language of your true self’s feelings

Many of us walk around with an emotional vocabulary of about three words: “fine,” “stressed,” and “tired.” But your true self experiences a rich tapestry of emotions! Learning to identify what you’re actually feeling is a superpower for authentic living.

Instead of “I’m fine” or “I’m stressed,” try getting more specific. Is your true self disappointed? Uncertain? Overwhelmed? Excited but nervous? The more precisely you can name what you’re feeling, the more connected you’ll be to your authentic experience. We call this “emotional literacy”, and it’s a game,changer for living as your true self!

Strategy 6: Make stuff without worrying if it’s “good”

Remember when you were a kid and you’d draw or dance or sing without worrying if you were “talented”? That creative freedom is PURE expression of your true self. Creating without judgment helps you bypass your inner critic and tap into who you truly are.

Set aside 30 minutes this weekend for creative play. Draw, write, dance, cook, whatever! The ONLY rule is no judging the result. This isn’t about making something impressive; it’s about expressing your true self freely. Creative expression often unlocks parts of your true self you didn’t know existed!

Strategy 7: Hang with people who love your TRUE self

Look, life’s too short for friendships where you have to pretend. Your true self needs people who see the real you, quirks, weird laugh, unusual interests, and all, and love you MORE because of them, not despite them.

Think about who you feel most relaxed around. Who are the people you don’t have to “perform” for? Those are your authenticity allies! Prioritize those relationships and maybe consider creating some boundaries with the ones that make your true self feel like you need to be someone else.

Strategy 8: Get serious about a meditation habit for body, spirit, mind alignment

I know, I know, meditation sounds so serious! But it doesn’t have to be. Think of it as taking your mind to the gym. Just like working out strengthens your body, meditation strengthens your ability to notice your thoughts without getting swept away by them, a key skill for identifying your true self.

Start with literally 3 minutes a day. That’s it! Use a guided meditation app if that helps. The key is consistency, not duration. Many people find that even a brief daily meditation practice enhances the connection between body, spirit, and mind, allowing their true self to emerge more clearly.

Strategy 9: Remember your true self lives in your body

In our thinking,obsessed world, we often forget that your true self isn’t just mental, it’s physical too! Your body holds wisdom and truth that your thinking mind can’t access. Those gut feelings? That’s your true self trying to tell you something important!

Take a “body break” once a day. Close your eyes and scan from head to toe. Where are you holding tension? Does your stomach feel tight? Shoulders up by your ears? Just notice without trying to fix anything. People who tune into their bodies make choices that are much more aligned with their true self.

Strategy 10: Make friends with the shadow aspects of your true self

Carl Jung (smart dude!) talked about how we all have a “shadow”, parts of our true self we’ve rejected or hidden away. Maybe you were told anger was bad, so you stuffed down that part of you. Or maybe you were praised for being “the smart one,” so you hide your creative, playful side.

Notice what triggers you about other people. Does someone’s confidence annoy you? Their emotional expressiveness make you uncomfortable? Often what bugs us in others points to disowned parts of our true self. We call these “shadow clues”, and they’re golden opportunities for self,discovery!

Strategy 11: Get radically honest about your personality traits

We can’t be our true self if we’re lying to ourselves about who we are! This isn’t about beating yourself up, quite the opposite. It’s about lovingly acknowledging both your amazing qualities AND your not,so,amazing ones. Everyone’s true self has both!

Make two lists: “What I love about my true self” and “What I find challenging about my personality.” Try to write with compassion rather than judgment. Share these lists with someone you trust, if you’re feeling brave! Self,awareness (without self,criticism) is the foundation of genuine growth toward your truest self.

Strategy 12: Use personality tests to understand your type

Personality tests aren’t perfect, but they can give you language to understand your natural tendencies and your type. Think of them as starting points for deeper exploration of your true self, not definitive boxes to put yourself in.

Take the free Big Five personality assessment online, then ask yourself: “Does this feel true about my truest self? In what ways is my personality different from this description?” Use the results as a mirror, not a cage. These tools can spark deep conversations with yourself about your true self!

Strategy 13: Watch for spiritual awakening symptoms as you connect to your true self

As you begin to live more authentically, you might notice some interesting changes that could be described as spiritual awakening symptoms. These might include increased intuition, greater sensitivity, vivid dreams, synchronicities, or a deeper sense of connection to others and the world around you.

Keep a journal of any unusual experiences or shifts in your awareness as you work on connecting with your true self. These spiritual awakening symptoms often indicate that you’re moving into greater alignment with your truest self, body, spirit, and mind coming into harmony.

The awesome ripple effects of living as your true self

When you start living more authentically, amazing things happen! We’ve seen these transformations over and over:

Your true self feels less anxious and down. Makes sense, right? It’s exhausting pretending to be someone you’re not!
Your relationships get WAY better. When your true self connects with others, those relationships are so much deeper than ones based on personas.
You bounce back from setbacks faster. When you know your true self deeply, you have inner resources that help you navigate tough times.
Your work feels more meaningful. When your true self is aligned with your values, Monday mornings feel totally different!
You have more energy for things you love. All that energy that went into hiding your true self? It’s now available for the good stuff!

Remember, friend, this journey to your true self isn’t a straight line. You’ll have amazing days where you feel totally aligned with your truest self, and other days where you fall back into old patterns. That’s completely normal! At Citizen of the World, we celebrate progress, not perfection.

Your invitation to living as your true self

So here’s the deal, becoming your true self isn’t about transforming into someone new. It’s about returning to who you’ve always been underneath all those layers of “shoulds” and expectations.

Your true self isn’t perfect; it’s REAL. It has strengths and weaknesses, light and shadow. And embracing all of those parts is what creates genuine mental wellbeing as your body, spirit, and mind come into alignment.

What tiny step could you take today? Maybe it’s just five minutes of mindful breathing, or writing one honest page in your journal, or having a slightly more real conversation where you let your true self be seen. Whatever you choose, know that each step toward authenticity creates ripples of positive change in your life!

The world desperately needs your unique true self and gifts. By reclaiming your true self, you’re not only transforming your own mental health, you’re helping create a more authentic, connected world for all of us.