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If your inner voice feels more like a harsh critic than a helpful guide, Metacognitive Reflection and Insight Therapy (MERIT) might be worth exploring. It’s not as intimidating as it sounds—think of it as a gentle mind gym where you work on understanding your thoughts, rather than being ruled by them.
Originally developed for people living with schizophrenia, MERIT is increasingly being recognised as helpful for anyone struggling with disorganised thinking, low self-awareness, or difficulties in understanding their own and others’ mental states, according to a report in Frontiers in Psychology. MERIT is said to focus on improving metacognition—the ability to think about thinking.
It is believed to help you build insight into how your mind works, how your thoughts are formed, and how they influence your actions and relationships.
So, who might benefit? People experiencing chronic mental health conditions like schizophrenia, bipolar disorder, and even major depression are prime candidates, says Psychology Today. But it doesn’t stop there. The above source suggests that MERIT can also be helpful for those feeling stuck in patterns of emotional confusion, struggling to make sense of their life narrative, or frequently overwhelmed by interactions with others.
The Merit Institute mentions that, unlike therapies that focus on fixing symptoms, MERIT encourages reflection and personal storytelling. Over time, it helps individuals form a more cohesive sense of self, making it easier to navigate life’s ups and downs.
The process isn’t about analysing every little thought, but rather learning how to step back, notice patterns, and shift from emotional reactivity to insight-driven responses. Think journaling meets mindfulness, with a trained therapist guiding the conversation.
If you’ve ever felt like you’re on autopilot in your own life, this could be the pause button you didn’t know you needed. Because sometimes, understanding your thoughts is the first step toward truly changing your life.
Also see: Take a break from the world and try humanistic therapy
