Naikan: The Japanese self-reflection method that may improve mental well-being

Naikan, a Japanese method of self-reflection, is gaining attention as a potential tool to improve mental well-being, relationships and resilience. This practice, developed by Ishin Yoshimoto in the 1940s, revolves around three simple questions: What have I received from this person? What have I given to this person? What difficulties have I caused this person? By focusing on these inquiries, Naikan encourages individuals to examine their relationships, cultivate gratitude, and acknowledge their role in others' lives.

Unlike mindfulness, meditation, or journaling, Naikan prompts people to become more aware of how they exist in the lives of others, rather than simply becoming more aware of themselves. This shift in perspective can significantly alter one's understanding of a relationship. Athul Raj, a Counselling Psychologist, explains that Naikan is not about forced gratitude but rather a balanced reflection that considers both the benefits one has received and the contributions they have made, as well as any harm they may have caused.

While research on Naikan is still developing, preliminary findings suggest that this practice may strengthen gratitude, self-awareness, and relationships. Even a brief daily reflection on one relationship using these three questions can be a meaningful starting point. However, Raj emphasizes that Naikan should not replace therapy, especially for those dealing with severe depression, unresolved trauma, or overwhelming shame.

In such cases, seeking professional help is recommended to ensure that reflections remain balanced and rooted in self-understanding rather than self-criticism.