In a world that often encourages us to strive for control, success, and self-importance, it may seem counterintuitive to seek out experiences that make us feel small. And yet, science increasingly suggests that feeling small—in the right context—can be profoundly good for us. That sensation, better known as awe, is more than just an emotional reaction. It’s a powerful tool for improving mental health, enhancing connection, and even rewiring how we relate to the world and ourselves.
What Is Awe, Exactly?
Awe is that jaw-dropping, goosebump-inducing feeling we get when we witness something vast, extraordinary, or mysterious. It’s standing at the edge of the Grand Canyon, hearing a child’s first laugh, watching a meteor shower, or listening to a piece of music so stirring that it moves you to tears. It’s the sudden realization of how big the universe is—and how little we know.
Psychologists define awe as an emotional response to something that challenges our usual way of seeing the world. It involves two key components: perceived vastness (something physically big, emotionally profound, or intellectually deep), and a need for cognitive accommodation, meaning the experience pushes us to rethink our assumptions or expand our mental frameworks.
Awe Isn’t Just a Feel-Good Moment—It’s Good for Your Brain
The latest research in neuroscience and psychology shows that awe can spark tangible changes in our brains and bodies. According to studies from the Greater Good Science Center at UC Berkeley, experiencing awe activates the vagus nerve, a key part of the parasympathetic nervous system that helps regulate stress and promotes feelings of calm and connectedness.
In other words, awe helps shift us out of “fight or flight” mode and into a more relaxed, open, and empathetic state. It also dampens activity in the brain’s default mode network—the part associated with self-focus and rumination. That’s why awe often brings on a sense of humility or self-transcendence; it temporarily quiets the ego and reminds us that we’re part of something much bigger.
Even brief moments of awe have been shown to increase generosity, patience, and life satisfaction. One study found that participants who spent just a minute gazing up at tall trees were more likely to help someone who had dropped their belongings afterward, compared to those who simply looked at a building. The awe-inspiring view literally made them kinder.
The Beauty of Feeling Small
In a culture obsessed with self-promotion, self-improvement, and personal branding, the idea of feeling small might sound negative. But awe shifts the meaning of “small” in a transformative way. It’s not about feeling insignificant in a crushing sense—it’s about gaining perspective.
When we experience awe, our sense of self shrinks, but so does the weight of our problems. Minor frustrations fade into the background. We’re reminded that life is bigger than our to-do lists, our inboxes, our timelines. That kind of perspective can be incredibly healing, especially when we’re stuck in cycles of stress or overthinking.
Awe invites us to move beyond ourselves—not in denial, but in expansion. It’s not an escape from our lives, but a gentle nudge to zoom out and see the larger picture.
Where to Find Awe (Hint: You Don’t Need a Plane Ticket)
We often think awe requires something epic—a trip to the Himalayas, a solar eclipse, or a world-class symphony. But research tells us that awe is much more accessible than that.
A 2021 study published in Emotion coined the term “awe walks,” where participants were asked to take 15-minute walks once a week while intentionally noticing the world around them with curiosity and wonder. After just eight weeks, these participants reported greater feelings of joy and less anxiety than the control group.
In truth, awe can be found everywhere: in the fractal pattern of a leaf, the swell of music, the rising of the moon, or the unguarded laughter of someone you love. It’s less about where you are and more about how you’re paying attention. Awe thrives in stillness, slowness, and presence—the very things our modern lives tend to lack.
Awe and Connection: Why We’re Better Together
One of the most profound effects of awe is how it deepens our sense of connection—to nature, to others, and even to the cosmos. That’s because awe shifts us from self-interest to collective interest.
When we’re in awe, we’re more likely to use words like “we” instead of “I,” and we’re more likely to value community, cooperation, and the well-being of others. In a time of increasing social fragmentation and digital overload, awe may be one of the most powerful antidotes to disconnection.
Whether it’s standing in a crowd under fireworks, watching a concert with thousands of strangers, or witnessing a shared moment of beauty—those feelings of wonder bind us together. They remind us that we’re not alone in our experiences, that we’re all navigating the same sky.
Awe as a Tool for Mental Wellness
As mental health challenges rise globally, especially among younger generations, the call for non-clinical, everyday tools for emotional regulation is louder than ever. Awe is emerging as a surprising yet simple mental wellness strategy—one that costs nothing and is accessible to anyone.
Feeling stuck in your head? Go outside and look up. Feeling overwhelmed? Watch a time-lapse of the night sky. Feeling disconnected? Visit a local art gallery, take in a live performance, or listen to music that moves you. Let something beautiful remind you that life is more expansive than your current circumstance.
The power of awe lies in its ability to interrupt our autopilot thinking and offer a moment of magic, however fleeting. And it’s in those moments that transformation happens—not through force, but through gentle, expansive awareness.
Making Space for Awe in Daily Life
To experience more awe, we don’t need to drastically change our lives. We just need to shift our attention. Here are a few small practices that invite awe into your everyday:
- Start a Wonder Journal: At the end of the day, jot down one thing that amazed or surprised you. Over time, this trains your brain to seek out awe.
- Take Mini-Awe Breaks: Step outside for five minutes and look at the sky. Listen to music that gives you chills. Watch nature documentaries. Let yourself be absorbed.
- Curate an Awe Playlist: Compile music, videos, or photos that stir something deep in you. Revisit them when you need a reset.
- Talk About Big Ideas: Conversations about space, time, life, and existence spark awe. Make room for deep dialogue—not just surface updates.
- Let Yourself Be Moved: Whether by art, kindness, or nature—allow those moments to fully land. Don’t rush past them.
Awe as a Daily Invitation
In the end, awe is less about spectacle and more about surrender. It’s a soft invitation to stop, to look closer, and to remember that even amid chaos, beauty still exists—and so do wonder, mystery, and meaning.
We don’t need to have all the answers. We don’t need to feel important all the time. Sometimes, what we need most is to step outside ourselves and into the sublime. To remember that we are small—but not alone, not powerless, and not without purpose.
Because in feeling small in a good way, we often remember just how deeply we belong.
markmunroe
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