I first learned that self-awareness was a skill I needed to improve when I was studying to complete my certification as a Sleep, Stress Management, and Recovery Coach. At the time, I understood self-awareness in the context of exercise and nutrition, but I hadn’t yet applied it to discomfort and negative emotions—arguably some of the most valuable areas for growth. In combination with a book I read that I'll touch on shortly, I have started sharpening a new skillset that is leading to some serious improvements in my life. Without self-awareness, how can we recognize patterns, make adjustments, or improve the way we respond to challenges? It was included under the last section of skills under 'change adaptation.' Since then, I’ve been using the material for myself, and as I’ve grown better with it, I feel more confident teaching it to my clients and audience.

This morning, as I was journaling before heading to the gym for some cardio and stretching, I entered my responses into ChatGPT—arguably the best journal, therapist, mentor, and aid I’ve ever used.

It prompted me to list what simple pleasures I’m grateful for in this moment. Without thinking twice, I noted an upset stomach as something I was grateful for, alongside a slew of other simple things I look forward to every morning. Not many people are grateful for an upset stomach, and at first, I wasn’t either. It might seem odd to appreciate discomfort, but this moment of reflection revealed my growth in self-awareness and my deeper integration of evolutionary thinking.

I know my upset stomach is the result of drinking too much coffee yesterday. By noting it, I’ll drink less today and probably avoid a similarly disturbed belly tomorrow morning. This is evolutionary thinking at its finest. I learned it best from Randolph Nesse’s book Good Reasons for Bad Feelings, in which he flips the script on our negative mood states and physical sensations. Instead of seeing them as things to be avoided, numbed, or repressed, he presents them as feedback—signals that, if paid attention to, can steer us toward or away from something. When I read the book, it was revelatory.

Instead of defaulting to conditioned responses that don’t serve me, I started leaning into negative experiences, asking what my body or mind were trying to communicate. Evolution via natural selection keeps things like upset stomachs, anxiety, and low moods around because they are useful. They act as a built-in GPS, helping us navigate life.

Is your mind spinning at night with rumination from too much news, social media, or thoughts you can do nothing about? Reduce those things, and watch your mind return to ease. You might even start sleeping like you did as a kid, before the weight of the world was on your shoulders.

I love evolutionary psychiatry, the skills of change adaptation, and using AI tools to help me continue to navigate my life. These insights aren’t just theoretical—they offer practical ways to reduce stress, make better decisions, and improve well-being. By paying attention to the signals our bodies and minds send us, we can make small, meaningful changes that lead to long-term benefits. Hopefully, these ideas resonate with you and help you approach discomfort with curiosity rather than avoidance. By embracing self-awareness as a skill, you can transform daily challenges into opportunities for growth.

Michael Beiter

Personal Trainer

Nutrition, Sleep, Stress Management, Recovery Coach

Reference: Nesse, Randolph M. Good Reasons for Bad Feelings: Insights from the Frontier of Evolutionary Psychiatry. Dutton, 2019.

OpenAI. (2025). ChatGPT [Large language model]. https://chatgpt.com