college essay about self expression

What Is Self-Expression? (20 Activities + Examples)

We all have our own unique quirks and traits, and we all have our own preferences and style for sharing pieces of ourselves with those around us.

You likely have a different level of sharing comfort with each person in your life—like a sort of security clearance in which those closest to you have a “Level 5” clearance while acquaintances have a “Level 1” clearance.

How we share and express ourselves to others forms the basis of our personality, as understood by everyone but us, and sets the tone for our entire lives. It’s a vital aspect of life to pay attention to, especially if you want to feel more understood and more in tune with the people you care about.

The way that we share ourselves is known as self-expression, and it turns out there are a lot of ways to do it. There are few “wrong” ways of expressing yourself, but there are some things you can do that give you a better chance of hearing and being heard than others.

Read on to learn how to more effectively express yourself to others, get in touch with your authentic self, and enhance your self-expression skills.

Before you read on, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself but will also give you the tools to help your clients, students or employees show more compassion to themselves.

This Article Contains:

What is the meaning of self-expression a definition, self-expression theory in psychology, the importance of self-expression, examples of self-expression, how to improve self-expression skills, techniques for developing self-expression, activities to increase self-expression for adults, project ideas and worksheets (pdf), self-expression through photography, art, music, dance, fashion and poetry, does social media promote self-expression, books on self-expression, 13 self-expression quotes, a take-home message.

I think we all have a pretty good handle on what self-expression is, but let’s see how the experts define it:

“We define self-expression as expressing one’s thoughts and feelings, and these expressions can be accomplished through words, choices or actions.”

(Kim & Ko, 2007).

This is an intuitive definition—self-expression is, at its core, the action of expressing yourself, and it can take a wide variety of forms. You can use your words, your facial expressions, your body, your movements, clothing, actions, and possessions to express your authentic inner self .

Although the idea is simple, it seems that few fully grasp the importance of self-expression. We are all so bogged down with messages about how we should look, think, speak, and act; what we should eat and drink and study and do for fun; who we should associate with and who we should love or despise; and, indeed, who we should be deep down.

These constant missives about what we ought to do and who we ought to be can make it difficult to let go of expectations and simply be ourselves.

The last paragraph may have resonated with you—as it resonates with me—but as we’ll see later, the value we have for self-expression is not a universally shared value.

For example, Kim and Ko (2007) note that self-expression is one of the most highly-regarded and venerated values in Western civilization due to the near-deification of “the individual” in our society. Not only is self-expression a vital practice of Western culture, it is also baked into the very roots of psychology. After all, psychology is all about the study of the mind, including the self, others, and groups of people.

The way we learn about the mind is through the expression of individuals—verbally or otherwise (Kim & Ko, 2007).

While those of us in the West have embraced individualistic norms and practices, including self-expression, other cultures have upheld collectivist values and—in some cases—placed little to no value on individualism. For instance, the Arab world is less prone to individualistic views and more likely to value tradition, religion, and authority (Inglehart et al., 2014).

Self-Expression Values

The differences across cultures and countries in the values they hold are fascinating; as noted above, countries in the Middle East are generally at the opposite end of the spectrum from Western countries on the two major axes of values:

• Traditional versus secular-rational values
• Survival values versus self-expression values (Inglehart et al., 2014)

Countries in North America and Western Europe generally fall on the secular-rational end (although the US and Ireland are two outliers when it comes to religion and tradition) and the self-expression end of the spectrums.

This indicates that Western countries tend to place less importance on traditional family values, religion, and obedience and more importance on environmental protection, social justice, and tolerance of different viewpoints and ways of life (Inglehart et al., 2014).

East Asia countries generally fall in the secular-rational/survival values section (as seen below), meaning they do not place as much importance on tradition and religion, but they place great value on economic and physical security.

The Inglehart-Welzel World Cultural Map – World Values Survey 7 (2022). Source: http://www.worldvaluessurvey.org/

In some places, self-expression values might be considered “indicative of egoism and weak social capital” instead of the key to happiness and actualization that many Western countries consider them to be (Welzel, 2010). Needless to say, the value placed on self-expression varies widely across cultures and countries.

Not only are the differences in self-expression values interesting, they raise a good point: can there be a comprehensive theory of self-expression that encompasses and explains self-expression across the globe?

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Related to our discussion above, the importance of self-expression will vary depending on your location and the culture you are steeped in. As the World Values Survey showed, individualism is not highly valued in many countries. This fact makes the sentence below—a pretty tame idea by Western standards—anything from mildly strange to outright laughable in another context.

“The journey of self-discovery is the most important journey we can take”

(De la Huerta, 2014).

In many cultures, a journey of self-discovery would be considered odd, unusual, a waste of time, or even selfish; the people might say something like, “Why spend your time and effort on getting to know yourself? Just ask your family—they’ll tell you exactly who you are!”

However, given the largely Western audience of positive psychology, we’ll focus on the importance of self-expression in this context.

De la Huerta’s (2014) article provides a good brief overview of why self-expression is so important in our society. He argues that self-expression is a vital piece of the puzzle that is fulfillment in life ; it allows us to be our best selves, reach our full potential, and make valuable contributions to the world we live in.

Authentic self-expression is how we embrace who we are, all the way from the positive traits and acts we keep on the surface to the darker and less valued pieces of ourselves that we bury deep down.

“Neuroscience is teaching us that ‘self-expression’ might be one – if not the most important ways for people to connect, navigate and grow with each other.”

Judith Glaser

Research Judith Glaser agrees on the importance of self-expression; she notes that authentic self-expression not only encourages us to be the best we can be, it allows us to work effectively with others. When we open up and express ourselves, we move from what she calls a state of protection (coddling our ego and manning our inner walls to protect ourselves) to a state of partnering (being open to sharing yourself with others and vice versa).

According to Glaser, this state is where we get our best and most innovative work done. Acting in alignment with our authentic selves activates our prefrontal cortex, giving us greater access to our higher-order abilities like creative and innovative thinking, problem-solving, and planning.

Two artists and educators, Jay M. Hanes and Eleanor Weisman, agree that self-expression is not only important for our relationship with ourselves and our relationships with others, it’s also vital for our work. They propose that we learn about ourselves through expressing ourselves, reflecting on our core self and engaging in creative learning that will benefit us in all walks of life and all disciplines and industries (Hanes & Weisman, 2016).

This may sound like an exaggeration, but it’s not—people around you are expressing themselves every day in many ways, all you need to do is look for it.

Common ways that people in your life might express themselves include:

• Sharing details about their day and how it made them feel.
• Wearing an off-trend or outdated item of clothing, not to be cool and unique, but just because they like it.
• Playing guitar on the street without a hat, cup, or other container set up to take donations.
• Yelling to express their frustration about traffic or other hindrances to getting from A to B.
• Employing body language (either consciously or unconsciously) that tells you exactly how someone feels about him- or her-self, whether it’s tall and proud, slumped and defeated, or anywhere in between.

If you were so inclined, I’m sure you could come up with a list of 100 acts of expression that you saw in the last week alone. That’s probably not necessary—I’m sure you have a good grasp on what self-expression is—but it’s important to be reminded how often people share themselves with us and how often we have the opportunity to share ourselves with others in our daily lives.

Why can’t I express myself? – Rafael Eliassen

As with most skills, the best way to improve your self-expression skills is to practice them! Self-expression skills include—but are not limited to—the following:

• Body language
• Artistic endeavors (creating music, dancing, etc.)

Author and student learning guru John Ramos agrees; in an answer to the question-and-answer forum Quora, he provides the following pieces of advice (2016):

• Write (almost) everyday… It forces you to find the right words and expressions to convey your message.
• Emulate your favorite authors’ styles. (Note: you could also emulate your favorite poets, dancers, orators, musicians, etc.).
• Never lose a chance to speak in public.
• Apply winning formulas (particularly for public speaking, as there are many tricks and “secret weapons” to help you succeed).

All of the exercises, techniques, activities, and strategies listed below will give you great opportunities to practice your own self-expression skills!

Peggy Schmidt from Scholastic Parents proposes the following seven strategies (and several techniques to implement these strategies) to encourage a child to build their self-expression skills:

• Teach your child to interpret spoken and body language. a. Look at photographs of people expressing different emotions and discuss them. b. Cut out a cardboard frame to act as a “mirror” and have your child(ren) mimic your expression and identify it. c. Use everyday situations in your home to reinforce these lessons. d. Make a game of identifying the emotions that go with a particular tone of voice.
• Reinforce the concept of “personal space” by encouraging your child to: a. Stay at arm’s length when he or she is talking to someone. b. Make sure there’s space between him or her and other children when sitting together. c. Avoid hugging someone he or she doesn’t know well. d. Refrain from intruding on another child’s space by touching, pinching, or physically annoying him or her.
• Explain the meaning of idiomatic expressions (explain jokes, idioms, puns, “turns of phrases,” etc.).
• Work on the art of conversation. a. Initiate conversations with your child, particularly when there are no salient distractions around. b. When you don’t understand something your child says, ask your child what he or she means. c. Encourage your child to ask you questions and respond attentively to them. d. Make good eye contact and ask your child to do the same. e. Encourage your child to stay in control of his or her body when he is talking—no fidgeting or squirming! f. Work at having successively longer conversations as he or she gets better at self-expression. g. Have conversations with your child about things beyond routine, everyday stuff.
• Model behavior that teaches the smart way to ask for help or a favor. a. Explain what the favor is. b. Rehearse what you’re going to say when you ask for the favor. c. Have your child listen to your conversation.
• Demonstrate the power of “please” and “thank you” as more than just good manners, but excellent tools.
• Teach your child how to listen and follow directions. a. Get his or her attention through touch as well as your voice. b. Be specific about what you want him or her to do. c. Check for understanding when you ask your child to do something. d. Compliment your child on following the directions and successfully completing the task (Schmidt, 2001).

With pre-teens and teens, you may want to upgrade your techniques and make things more organic. Follow these 10 tips from the Scholastic Parents Staff to encourage self-expression in your pre-teens and teens:

• Encourage your child to dance to express him- or herself (a dance-focused video game might be helpful here).
• Help your child design a website or blog to share his or her thoughts and feelings with family and friends, or include your child in the process of writing a family newsletter.
• Do a creative and expressive craft with your child, like creating jewelry or painting something without any constraints.
• Celebrate your child’s style by allowing him or her to dress however they’d like (given that it’s age-appropriate).
• Support your child engaging in sports, whether solo sports, team sports, or both.
• Encourage your child to mentor younger children to practice their own skills and do a good deed.
• Give your child a camera and let him or her snap away!
• Get outdoors and do a nature-oriented activity together (e.g., take a walk, go for a hike, do some gardening).
• Ask your child to take you on a guided tour of his or her classroom, the library, or somewhere else he or she spends a lot of time.
• Help your child make a video documentary about him- or herself, including their current likes and dislikes, strengths , interests, and passions (Eulberg, n.d.).

If you’re looking for techniques to enhance your own self-expression skills, there are some helpful general tips that can give you some guidance. Give these six tips a try:

• Speak your truth in the moment. Instead of looking back on a conversation and wishing you had been more honest and authentic, commit to being more honest and authentic in the moment. Promise yourself to speak your truth when the opportunity arises, but make sure to speak it with love and kindness .
• Widely define yourself. As psychiatrist Thomas Szasz notes, “…the self is not something that one finds. It is something that one creates.” Make sure that your definitions aren’t overly narrow or limiting and keep yourself open to new experiences, talents, interests, passions, and opportunities.
• Engage in creative techniques. Use techniques that harness your creativity to expand your potential and enhance your life. Try keeping a daily journal in which you write about whatever comes to mind, keeping an idea book that you carry with you all the time, creating mind maps to help you problem-solve, practicing brainstorming, and creating vision boards to motivate you to follow your dreams.
• Acquire self-knowledge – Know who you are. Don’t let yourself get too caught up in all of life’s little worries; take a break from your daily grind once in a while and assess your life and your feelings about it. Use introspection and reflection to make sure you never become a stranger to yourself.
• Pursue wants and passions voraciously. If your passions and dreams have become victims to the day-to-day stressors, dedicate yourself to keeping them off the metaphorical “back burner.” Make time to pursue your dreams and feed your passions—you won’t regret it!
• Develop a keen sense of reality. Your head may venture into the clouds, but your feet should stay firmly on the ground; keep in touch with reality and face your disappointments, setbacks, and unpleasant experiences head-on (“How to Live with Full Self-Expression”, n.d.).

These are somewhat general tips, but truly committing to them will help you become the master of your own self-expression. For some more specific, practical ideas on improving your self-expression, read on.

This section includes 15 activities that you may find useful (plus a link to 70 more!).

To work on improving your capacity for self-expression and encourage your practice of being authentically you, you may find this impressively long list of 75 group activities from the Expressive Therapist website helpful. It includes activities like:

• Inner Child : Draw yourself as a child on your paper. Add images and words to give this child everything that it needs, including a supportive nurturing parent.
• Inside – Outside Bags/Boxes : Decorate a bag or box with images and words on the outside to represent the qualities you show to the world. Decorate the inside of the bag or box with images and words that represent the inner qualities that are hidden to most people.
• Inspired Poem : Think of a quote that is meaningful to you and write it at the top of a piece of paper. (A list can be found at http://www.goodreads.com/quotes ) Add your own lines below it that expand on the quote in the way you understand it – continue for the rest of the page. Find someone in the group to read your poem for you as you use movement or gesture to express the meaning of your poem.
• Four Elements of You : Discussion: Passion gives us the will to live and gives shape to our lives. Fold your paper into four sections. Label each section, The Earth of Me, The Air of Me, The Fire of Me, and The Water of Me. Use image and color to express your passion in life as symbolized by the four elements.
• Bardic Circle : Sitting in a circle, everyone takes a turn sharing something with the group, such as performing a song, a dance, a poem, a joke, or an interesting fact, or teaching a new skill. Everyone is encouraged to be supportive and attentive when others share.

If you’re working your way through addiction, rehabilitation, recovery, or perhaps even striving towards post-traumatic growth , these activities from Summit Behavioral Health (2015) might help:

• Listen to music to help you identify your feelings; if you are in a group, share out what you learned.
• Take a mindful walk (stay aware of yourself and your surroundings, make observations about your environment, and avoid judgment as much as possible).
• Write a new ending to a previous event, particularly an event that involved conflict, bad decisions, or mistakes on your part. This will help you learn how to make better choices and stay more optimistic.
• Build, create, or restore something to encourage yourself on your own journey toward a healthier, happier you.
• Create a visual journal using signs, symbols, drawings, or anything else to express your feelings aside from words.

If you’re interested in enhancing your self-expression specifically in the workplace , Judith Glaser has some great suggestions (2016):

• Consider taking on a project like Glaser’s Children’s World, in which she and her team collected stories and pictures from schoolchildren, compiled them into a book, and actually published it (side note: it included material from over 500 students!).
• Kick off a meeting by asking people to share a recent personal story and a business story that they are enthusiastic or excited about.
• Complete the “What I Respect About You and What I Need From You” exercise to get to know your team better and identify strengths, needs, likes and dislikes, and how to avoid certain pitfalls with your colleagues.
• Collect your team’s success stories and publish them in a book, pamphlet, or brochure.
• Publish your organization’s success stories on your company intranet and solicit advice and suggestions from your organization’s members on how to achieve future success.

Music is considered a universal “language of the emotions” (Cooke, 1959).

Through music, we can evoke complex emotions and create mood states that might be difficult to categorize as positive or negative by only using words. Even before a baby is born, exposing a fetus to music helps the brain develop, calms and soothes, brings up emotions of love and joy, and strengthens the mother-child relationship (UNICEF, 2022).

Scientist John Stuart Reid (2019) discovered that music can even support our bodies to heal naturally by awakening our red blood cells. An increased red blood cell amount leads to a decrease in chronic pain, high blood pressure, poor immune system, stress, depression, and traumas.

Ask your client to write down three songs that describe how they are feeling at the moment. Reflect on the following questions with your client:

• When you hear this song, what comes to your mind?
• How does this song make you feel?
• Which part of the song is the most important to you?

This exercise aims to help your clients communicate feelings and concerns by using music as a multi-dimensional medium to “translate” personal experiences. Because your client will identify and describe the upcoming emotions, emotional awareness can be further developed through this technique.

Those fond of making lists, checking boxes, drawing things out, and any other form of expression that involves using a pen and paper might find these projects and worksheets especially useful. There are also a few worksheets that you can use with your child to encourage their own capacity for self-expression. Read on to get some ideas!

Your Pet Worksheet

This worksheet encourages kids to think about how they express their thoughts and ideas. It can be used to encourage them to consider what details are important and which are superfluous, help them figure out how to best get the words into their head onto paper, and show them how to tie it all together into a clear, comprehensive narrative.

First, your child can fill in the “Main Idea” bubble in the center, writing about their pet, noting what kind of pet they have and what is most important to know about that pet.

Next, they can work on filling in the supportive details. The prompts can help them figure out what they should be writing and help them comes up with more ideas; these prompts include:

• How long have you had your pet?
• What is your pet’s name?
• Describe your pet’s personality—playful, loving, quiet, funny, loyal?
• What does your pet look like? Describe your pet.

Click here to read more about this worksheet or download it for your child (please note that a free account with Education.com is required to download some of their free resources).

All About Me Worksheet

This is another worksheet for kids that is simple, easy to complete, but helpful for your child’s writing and self-expression skills. It can also be helpful for handwriting practice, engaging in creative thinking, and breaking the ice with a new classmate.

First, the worksheet asks for just the basics:

• The child’s name
• The child’s place of birth

Next, the worksheet moves on to the more individual aspects of preferences and interests:

• Favorite colors
• Favorite hobbies
• Favorite foods to eat
• Favorite place to visit
• Favorite movie

Finally, the last three prompts are where your child can really get thoughtful, creative, and personal:

• “I laugh and smile when…”
• “I will make the world a better place by…”
• “My dream is to…”

To download this worksheet for use with your own child, click here (this worksheet is hosted on Education.com, which requires a free membership for the use of some of their resources).

What Makes Us Alike & Different

A final worksheet for kids focuses on similarities and differences between the child and others. Completing this worksheet can help your child not only learn more about other people, other cultures, and other ways of life, but it can also help him get to know himself better.

First, the worksheet explains that there are tons of people in the world, but we’re all different. We might come from different cultures, countries, or backgrounds, but we all have at least a few things in common.

Next, the child is instructed to compare him- or herself to a friend or family member and consider these questions:

• What makes you alike?
• What makes you different?

In the space below these instructions is a table split into three columns, one with each of the following headings:

• How you are alike
• What makes your friend different?

For each column, your child should think of some things that apply. How is she different from her friend? Where do the differences come from? Are they superficial, or pretty big differences?

Next, she can think about how she and her friend are alike. What do they have in common? What can they agree on or relate to one another about?

When your child has completed this worksheet, he will be more knowledgeable about different cultures, backgrounds, and lifestyles than before, and hopefully on his way to being tolerant and friendly to all.

Click here to download this worksheet from Education.com as well (like the previous worksheets, it requires a free membership to download).

Self-Expression Worksheet

This worksheet comes from SpiritSpring Coaching and offers you an opportunity to learn more about self-expression, get some suggestions on how to practice it more often, and work on engaging your self-expression muscles, so to speak. It references religion since SpiritSpring is a religious organization, but the activity itself does not require faith in any religion or spiritual being to successfully complete it.

First, you will respond to 10 statements about your current self-expression on a 3-point scale (seldom true, sometimes true, and often true). These statements are:

• I am inspired by and through authentic self-expression.
• I communicate what is in my heart.
• I express wholeness; there is no part of me or my life that is not fully embraced.
• My own words and actions reflect consciousness and clarity.
• My communication is honest, timely, and complete. I do not deceive, delay, or diminish when I speak my truth.
• I know when I am expressing myself authentically and when I’m not.
• I invite honesty and truth-telling.
• I am aware of the impact of my words and actions.
• My words and actions contribute in a positive way to myself and others.
• There is integrity between who I am, what I say and how I act.

For each statement, you will pick a response on the scale mentioned above and also provide an example of the statement in action in your life.

Next, you will answer some questions and respond to some prompts to help you get even more in touch with yourself and how you generally express yourself. These questions and prompts are:

• Describe a current situation in your life where you are being real.
• What’s at stake in that situation or relationship? What could you gain or lose?
• Describe a current situation where you have not been being real?
• What’s at stake in that situation? What could you gain or lose?
• What could you do to turn the second situation around, so that you’re being real?

By completing this worksheet, you will have discovered your approximate level of skill and practice in self-expression, identified an area in which you are best at expressing yourself and an area in which you are lagging in self-expression and come up with a plan to work on your weaknesses when it comes to expressing yourself. That’s a lot of punch to pack into one worksheet!

To give it a try, click here (clicking the link will begin a download of the worksheet).

The Five Messages Worksheet for Self-Expression and Self-Inquiry

Finally, this worksheet from The Seven Challenges Workbook is a great way to work on your self-expression skills. It covers the five main “messages” or elements of self-expression and guides you through identifying and considering each one.

The idea is that there are five “I messages” that correspond to five elements of experiencing and communicate different things to those around you.

The five elements and messages are:

1. “What actions, events, and/or sensations am I seeing, hearing, doing, remembering or otherwise sensing (the facts without evaluation)?” As I (or when I) see (hear, remember, take action about)…

2. “What basic emotions am I feeling (glad, sad, mad, delighted, frustrated, proud, sorry, ashamed, grateful, etc.) about those actions/events? …I feel (or felt)…

3. “What interpretations, evaluations, wants, hopes, needs, and/or dreams of mine help to evoke and support my feelings?” …because I…

4. “What action, information, discussion, help, or commitment do I want, would I like, and/or do I want to request now?” …and now I want (want to request)… [Something doable]

5. “What positive results or personal fulfilment do I envision that action, discussion, information, or commitment leading to?” …so that I can / so that we can / in order for me or us to…

Filling in the blanks on this worksheet will help you take a peek into your inner experience and understand it better in addition to expressing it better. At the end, you’ll have a sort of sentence describing your experience. It will look something like this, although customized to your situation:

“As I see [element 1]… I feel [element 2]… because I [element 3]… and now I want [element 4]… so that I can [element 5].”

This exercise is a great way to get in touch with your inner self and figure out what you want, what you value, your thought patterns and emotional tendencies, and discover how you can move forward.

Click here to download the worksheet (an automatic download will initiate when you click the link).

We often think of self-expression as involving speech and perhaps some actions as well—provided they are creative.

People have found wonderful outlets for self-expression through speaking and writing prose, but also through practicing photography, creating art, creating or sharing music, choreographing a dance routine (or coming up with some moves on the spot!), creating and/or wearing pieces that reflect your inner self, and crafting meaningful poems.

It’s true that creative activities are often a great way to express yourself, but don’t forget about the many other ways available to you! In truth, anytime you are behaving in accordance with your true, authentic self and doing anything other than sitting still, you are likely engaging in self-expression—although performance artists have certainly been able to express their thoughts and ideas through the act of simply sitting!

You might be thinking of another pretty obvious method we all have of expressing ourselves: social media. It is indeed one of our many options, but it could prove to be a double-edged sword.

There’s some debate about that, with persuasive arguments both for and against.

As far as research goes, researchers have studied the relationship between self-esteem , self-expression, and usage of the popular social media site Facebook, and found that social media may be seen as a valuable tool for expressing oneself for those with low self-esteem and/or social anxiety (Leighton, Legate, Lepine, Anderson, & Grahe, 2018).

However, as rapidly as social media changes, so too does our understanding of its effects on us; by 2016, social media users were likely to report that Instagram and Snapchat were useful tools for self-expression, but Facebook and Twitter were not (Leighton et al., 2018).

The bottom line? Social media certainly facilitates expression! But how much of that expression is an authentic expression of our true selves? That question has yet to be answered.

If you’re intrigued by self-expression or want to learn more about how to boost your own capacity for self-expression, you might benefit from some further reading. Take a look at these 9 books on the subject and see if any of them catch your fancy:

• Self-Expressions: Mind, Morals, and the Meaning of Life by Owen Flanagan ( Amazon )
• A Big New Free Happy Unusual Life: Self Expression and Spiritual Practice for Those Who Have Time for Neither by Nina Wise ( Amazon )
• Illness and the Art of Creative Self-Expression: Stories and Exercises from the Arts for Those with Chronic Illness by John Graham-Pole ( Amazon )
• Creative Photography Lab: 52 Fun Exercises for Developing Self-Expression with your Camera by Steve Sonheim and Carla Sonheim ( Amazon )
• Mastering the Art of Self-Expression by Laura Thoma ( Amazon )
• Self-Expression by Mitchell S. Green ( Amazon )
• Emotions Revealed: Recognizing Faces and Feelings to Improve Communication and Emotional Life by Paul Ekman ( Amazon )
• Creating Mandalas: For Insight, Healing, and Self-Expression by Susanne F. Fincher ( Amazon )
• Affirmations #1 For Health, Wealth, Relationships, and Self-Expression by Joseph Murphy ( Amazon )

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

Created by Experts. 100% Science-based.

To get motivated, inspired, or in touch with your authentic self, sometimes a good quote can help. Check out these 13 quotes below.

“Good things will come from self-expression.”

“If you have the words, there’s always a chance that you’ll find the way.”

Seamus Heaney

“Everybody is talented because everybody who is human has something to express.”

Brenda Ueland

“If there’s one theme in all my work, it’s about authenticity and self-expression. It’s the idea that some things are, in some real sense, really you—or express what you and others aren’t.”

Bernard Williams

“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all time, this expression is unique. And if you block it, it will never exist through any other medium and will be lost.”

Martha Graham

“No man has the right to dictate what other men should perceive, create or produce, but all should be encouraged to reveal themselves, their perceptions and emotions, and to build confidence in the creative spirit.”

Ansel Adams

“Self-expression should not be a challenge that demands extraordinary talent but should be a right accessible to all.”

Deeyah Khan

“Self-expression is always a right, but it’s still not there to be abused.”

Isaac Hayes

“If we don’t believe in freedom of expression for people we despise, we don’t believe in it at all.”

Noam Chomsky

“Everyone has their own ways of expression. I believe we all have a lot to say, but finding ways to say it is more than half the battle.”

“To the poet fated to be a poet, self-expression is as natural and as involuntary as breathing is to us ordinary mortals.”

Octavio Paz

“If you copy then it is not self-expression.”

Michael Schenker

“I want freedom for the full expression of my personality.”

Mahatma Gandhi

I hope you found this piece helpful and informative, and I hope that I successfully expressed myself and my thoughts on this subject.

If you leave with one takeaway, let it be this: there is no downside to furthering your ability to express yourself, but there are tons of potential benefits. Learning to understand yourself and more effectively share that understanding with others is a fundamental part of being human, and we’re so lucky that we have so much influence over how that process unfolds!

Take advantage of that fact and you will avoid looking back with regret when you think about all the things you should have said.

What are your thoughts on self-expression? Do you think it’s one of the most important values in our society? Is it one of the most important values to you? How do you like to express yourself? Let us know in the comments!

Thanks for reading, and best of luck in enhancing your capacity for self-expression!

We hope you enjoyed reading this article. Don’t forget to download our three Self Compassion Exercises for free .

• Cooke, F. L. (1959). The value of psychological treatment in general practice. Journal of the Royal College of General Practitioners, 2(3) , 231-238
• De la Huerta, C. (2014). The power of self-expression. The Huffington Post . Retrieved from https://www.huffingtonpost.com/christian-de-la-huerta/the-power-of-self-expression_b_5167635.html
• Eulberg, E. (n.d.). 10 activities to encourage self-expression in pre-teens. Scholastic Parents. Retrieved from https://www.scholastic.com/parents/family-life/social-emotional-learning/social-skills-for-kids/10-activities-to-encourage-self-expression.html
• Glaser, J. E. (2016). Self-expression: The neuroscience of co-creation. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/conversational-intelligence/201602/self-expression
• Hanes, J. M., & Weisman, E. (2016). Experience and expression. Education and Culture, 32(2), 64-79.
• “How to Live with Full Self-Expression.” (n.d.). Virtues for Life. Retrieved from http://www.virtuesforlife.com/how-to-live-with-full-self-expression/
• Inglehart, R., C. Haerpfer, A. Moreno, C. Welzel, K. Kizilova, J. Diez-Medrano, M. Lagos, P. Norris, E. Ponarin & B. Puranen et al. (Eds.). 2014. World Values Survey: Round Five – Country-Pooled Datafile Version: www.worldvaluessurvey.org/WVSDocumentationWV5.jsp. Madrid, Spain: JD Systems Institute.
• Kim, H. S., & Ko, D. (2007). Culture and self-expression. In C. Sedikides & S. Spencer (Eds.), Frontiers of social psychology: The self (pp. 325-342). New York, US: Psychology Press.
• Leighton, D. C., Legate, N., LePine, S., Anderson, S. F., & Grahe, J. (2018). Self-esteem, self-disclosure, self-expression, and connection on Facebook: A collaborative replication meta-analysis. Psi Chi Journal of Psychological Research, 23, 98-109.
• Ramos, J. (2016). Answer: How do I improve my expression skills? Quora. Retrieved from https://www.quora.com/How-do-I-improve-my-expression-skills
• Reid, J. S. (2019). Cymatics, the science of visible sound and vibration. Journal of Science and Healing, 15(4) , 262-269.
• Schmidt, P. (2001). Communication is key: Try these 7 strategies to build your child’s self-expression skills. Scholastic Parents. Retrieved from http://www.scholastic.com/browse/article.jsp?id=1439
• Summit Behavioral Health. (2016). 5 activities of self-expression to make dealing with emotions in recovery easier. Summit Addiction Recovery Blog. Retrieved from https://www.summitbehavioralhealth.com/blog/5-activities-self-expression-make-dealing-emotions-recovery-easier/
• UNICEF. (2022). The State of the World’s Children 2022: Childhood under threat. UNICEF. https://www.unicef.org/media/118821/file/SOWC-2022.pdf
• Welzel, C. (2010). How selfish are self-expression values? A civicness test. Journal of Cross-Cultural Psychology, 41 , 152-174.

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A note that “e. Encourage your child to stay in control of his or her body when he is talking—no fidgeting or squirming!” is harmful – it was from an old source and it’s since become consensus that stimming is healthy self-regulating behavior and that suppressing it can cause or worsen things like anxiety, over- or understimulation, difficulty with attention, and excess energy, especially for neurodivergent people. I’d caution against teaching “d. Refrain from intruding on another child’s space by touching” too – research shows that cultures that avoid physical contact have worse wellbeing. So it’s better to teach children to keep physical contact to friendly, casual settings and people they get along with and to check in and ask others if they feel comfortable with it.

I really appreciated this well written article, especially how parents can help children. I also appreciated that you mentioned just sitting and doing nothing is a form of self- expression, or whatever you feel is a way of expressing yourself. For example, if you are inclined toward helping others, then volunteering at a food bank or for Hospice would be considered a form of self- expression. There are countless things that only require a person’s time in order to express themselves. This country is filled with people like that. We all learned that during the early days of the pandemic when we were in quarantine. We saw so many ways people were giving of their talents and their time to make life easier for all of us. If that isn’t a form of self- expression, I don’t know what is! I’ll never forget Andrew Lloyd Weber showing us all his musicals for everyone to enjoy, and inviting others to send videos of them singing his songs. Or John Krasinski starting “Some Good News,” to uplift us all. They shared their self-expression with everyone. The newscasters even gave us ideas to try something new. That greatly enhanced the self-expression of the entire country, and helped us to see how important it is in our lives, even with little or no money. We saw the highest form of self -expression; love in action. Doesn’t cost a dime. Thanks for writing this article to remind us all of that .

Thank you so much for the article. You gave us very useful information and almost everything, one needs to look for to understand self-expression. Your content, especially at the end was intended for children and parents and for adults too, which is good. I want to point out that Self-Expression in western nations is not as good as you presented since capitalism and materialistic mindset is still highly prevalent in western nations(Side note- you used all researches really well to explain).Also I would like to invite you to study Indian traditional philosophies and teachers who placed the importance of self-realization as the basis of their traditions. Thank You.

This was a beautiful article. Welldone!!

Thank you, helpful article

Thank you. This article opened a whole new space in my head

Great Article! Very helpful. I see the effort you have put into it. Congrats!

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Finding Your Unique Path: Exploring the Importance of Self-Expression

Are you ever left feeling confined by the inability to truly express yourself? Research shows that self-expression is  crucial for mental health  and  overall well-being . In this article, we’ll delve into what self-expression is and why it’s important, explore  various forms it can take , and offer techniques to help enhance your authentic expression.

Ready to  unleash the power of self-expression ? Let’s  dive in !

Key Takeaways

• Self  – expression is the  ability to convey thoughts, feelings, and identity through communication  and different forms like art, writing, or physical movement.
• Self-expression is  important for mental health  as it helps clear our minds, lower stress, boost self-esteem, and foster connections with others.
• Different forms of self  – expression include physical (using your body), intellectual (expressing thoughts and ideas), creative (through art or music), emotional (authentic expression of emotions), and relational (showing who we are in relationships).
• Overcoming challenges like self-doubt, fear of judgment, and societal expectations is crucial for authentic self-expression. Techniques such as making a list of personal interests/passions, paying attention to language/communication, and tuning into senses can help build authentic self-expression.

What is Self-Expression and Why is it Important?

Self-expression is the ability to convey our thoughts, feelings, and identity through various forms of communication, and it plays a crucial role in supporting our mental health and fostering connection with others.

What self-expression is not

Self-expression isn’t about mimicking others or following someone else’s lead. True self-expression comes from within and reflects an individual’s unique thoughts, feelings, and beliefs. It is not about manipulation, control, or seeking popularity. Authentic self-expression is not driven by external factors or the desire to persuade others; instead, it is a genuine representation of one’s inner self. When self-expression is influenced by external factors or motivations, it loses its authenticity and may not accurately convey the individual’s true identity

Importance for mental health

Being true to your feelings is good for your mind.   Saying what you feel helps clear your head.   It can lower stress and make you happy.   Holding in feelings can hurt your mental health.

But  sharing them in a healthy way helps keep the brain well-balanced.   Creative acts like art, dance or writing help too.  They let you show how you feel without words. This boosts self-esteem and fights off sadness and worry.

So, expressing yourself is key to staying mentally strong and happy.

Connection and belonging

Feeling you fit in is key to self-expression. This need creates a  bond between people . It allows us to share our thoughts and feelings with others. This link helps us feel safe and loved.

Self-expression plays a big role here.

Expressing your true self attracts those who value it most. People build strong links when they show their authentic selves without fear of judgment. Then, fitting in doesn’t mean blending in the crowd but standing out as yourself! It means  being seen for who you are  and  feeling accepted .

The importance of Self-Expression

Self-expression allows individuals to communicate their thoughts, feelings, and opinions in a meaningful way, fostering a deeper understanding of themselves and their emotions. Engaging in creative activities can lead to a more positive outlook on life, improved problem-solving and critical thinking skills, and a deeper understanding of oneself.

The mental health benefits of self-expression are well-documented. Research has shown that self-expression in the arts positively affects mood, function, cognition, and behavior. Creative self-expression can reduce stress, increase a sense of well-being, and promote healing and resilience. Furthermore, self-expression plays a significant role in developing our capacity to relate to others and engage in deep relationships.

Incorporating self-expression into one’s daily life can lead to numerous benefits, including improved mood, boosted self-esteem, and enhanced cognitive function. By embracing a creative mindset and fostering an environment that encourages self-expression, individuals can unlock their full potential and experience personal growth.

Different Forms of Self-Expression

There are  various forms of self-expression , including physical, intellectual, creative, emotional, and relational self-expression.

Physical self-expression

Physical self-expression is all about  using your body . You use it to tell others what you think or feel. Dance, moves, faces and hand signs are part of this. Even  how you stand shows something .

Words can’t say everything, but our bodies can help us out. Dancing or showing feelings with our face make us feel good about ourselves.

Intellectual self-expression

Intellectual self-expression is all about expressing your thoughts, ideas, and beliefs in a clear and meaningful way. It’s  using language and critical thinking skills  to communicate what you understand and think about things.

This can include  writing, speaking in public, debating, or having intellectual discussions . When we engage in intellectual self-expression, we share knowledge and perspectives with others.

It helps us grow intellectually by  encouraging creativity, critical thinking, personal development, self-confidence, and self-esteem . So whether it’s through writing an essay or participating in a debate, intellectual self-expression is important for our growth as individuals.

Creative self-expression

Creative self-expression is a way for individuals to express their thoughts, emotions, and ideas in  unique and artistic ways . It allows people to tap into their creativity and use different forms of art, such as  painting, writing, or music , to communicate what words alone may not be able to convey.

Through creative self-expression, individuals can explore their inner selves and share their experiences with others in a meaningful way. This form of expression can have numerous benefits including  stress relief ,  improved communication skills , increased self-confidence, and personal growth.

Additionally, recognizing and appreciating the creative self-expression of others can also enhance our own understanding of self-expression and help us connect with diverse perspectives.

Emotional self-expression

Emotional self-expression is all about expressing your emotions and feelings in an  authentic way . It’s an important way to  communicate with others  and  connect on a deeper level . Whether it’s through writing, art, music, or dance, finding ways to express your emotions can be incredibly therapeutic and beneficial for your mental health.

Research shows that emotional self-expression can help improve our well-being and enhance our ability to relate to others. By being open and honest about how we feel, we  create space for genuine connections and meaningful relationships .

So don’t hold back – let those emotions out!

Relational self-expression

Relational self-expression  is a way to express ourselves through our relationships with others. It involves  showing who we truly are  and what we value in our  interactions with friends, family, and partners .

When we engage in relational self-expression, we can share our thoughts, feelings, and experiences authentically. This form of self-expression allows us to connect on a deeper level with those around us and  foster meaningful relationships .

By being true to ourselves in our interactions, we can create an environment that encourages others to do the same, leading to  greater understanding and connection .

Choosing the right method to express your feelings

Expressing your feelings is important, and there are different ways to do it. Here are some methods you can choose from:

• Talking to someone you trust
• Writing in a journal or diary
• Creating art, such as painting or drawing
• Dancing or moving your body
• Playing a musical instrument or singing
• Taking part in sports or physical activities
• Cooking or baking
• Engaging in hobbies like knitting or woodworking

Challenges in Authentic Self-Expression

Overcoming self-doubt , conquering the fear of judgment, and defying societal expectations are all hurdles in achieving authentic self-expression.

Overcoming self-doubt

Self-doubt can  hold us back  from expressing ourselves authentically. It’s that nagging feeling of  uncertainty and negativity  towards ourselves that stops us from  believing in our abilities and worth .

However, we have the power to overcome self-doubt and unlock our full potential. By  challenging negative thoughts , setting realistic goals, surrounding ourselves with supportive people, practicing self-compassion, and seeking professional help if needed, we can build self-confidence and embrace who we truly are.

Remember, overcoming self-doubt is a journey, but with the right strategies and mindset, it is possible to break free from its grip and express ourselves confidently.

Fear of judgment

Many people struggle with self-expression because they are afraid of being judged by others. This fear can stem from societal pressures and the worry of not fitting in. It’s common for individuals to avoid expressing themselves fully, even in their closest relationships, out of  fear of being dismissed or shamed .

The fear of judgment can be paralyzing and prevent people from standing out or doing things differently. In fact, research shows that  65% of UK adults find it challenging to express themselves due to this fear .

Overcoming the fear of judgment often requires seeking guidance from an expert or therapist who can provide support and help individuals build their confidence in expressing themselves authentically.

Societal expectations

Societal expectations can greatly influence how we express ourselves. Many people feel pressured to  conform to certain standards  and present a specific image on social media. This pressure can make it difficult for individuals to authentically express their true thoughts and feelings.

However, prioritizing authenticity in self-expression on social media has been shown to lead to  positive outcomes in terms of need satisfaction and well-being . It’s important to overcome these  societal expectations  by  embracing our true selves  and expressing genuine emotions, both online and offline.

Techniques for Building Authentic Self-Expression

To build authentic self expression, make a list of your interests and passions. Pay attention to how you communicate and use language. Tune into your senses to explore and express your emotions.

Read more about these techniques here [link].

Making a list of personal interests and passions

Making a list of your  personal interests and passions  can help you express yourself authentically. It gives you a starting point to explore what genuinely excites and inspires you. Here are some steps to get you started:

• Take out a pen and paper or open a document on your computer.
• Set aside some uninterrupted time to  reflect on your likes, dislikes, and hobbies .
• Think about activities that bring you joy or make you lose track of time.
• Consider your childhood interests or any dreams you’ve always wanted to pursue.
• Write down anything that comes to mind, no matter how big or small.
• Don’t worry about judgment or practicality  – this is about  discovering what truly matters to you .

Paying attention to language and communication

Language and communication are  powerful tools  that we use every day to  express ourselves  and  connect with others . The words we choose and the way we communicate can have a big impact on our relationships and interactions.

It’s important to pay attention to language and communication because it helps us  convey our thoughts, feelings, and ideas effectively . Nonverbal cues such as body language also play a significant role in building better connections with others.

By being mindful of how we speak and listen, we can  improve our communication skills  and foster stronger relationships in various settings, including social care environments where effective communication is essential for providing support and understanding to others.

Tuning into senses to explore emotions

Exploring emotions can be done by tuning into our senses. Our senses, such as taste, touch, sight, smell, and hearing, play a crucial role in helping us understand and express our feelings.

For example, listening to music or engaging in creative activities like painting or dancing can evoke different emotions within us. Research has shown that music-making and artistic expression can be effective ways for individuals to understand and convey their emotions.

By paying attention to our senses and engaging in activities that stimulate them, we can gain a deeper understanding of our emotions and find healthier ways to express them.

Counseling for Self-Expression

Find the right counselor or therapist to guide you on your journey of self-expression and experience the benefits of professional guidance.

Finding the right counselor or therapist

Finding the right counselor or therapist is an  important step  in your journey towards self-expression. Start by exploring  local resources , apps, organizations, and reliable online therapy options that can connect you with professionals who specialize in helping individuals express their thoughts and feelings.

Look for therapists who prioritize self-care and seek personal support to maintain their professional well-being. Remember that  self-disclosure in counseling  can help establish trust and strengthen the bond between therapist and client, but it should be used cautiously as there can be  risks associated with sharing personal information .

Take your time to find a therapist who  aligns with your values  and makes you feel comfortable opening up about your authentic self.

Benefits of professional guidance

Professional guidance through counseling or therapy can have numerous benefits when it comes to self-expression. Counselors help individuals  understand themselves better  in a  safe, non-judgmental environment .

By exploring thoughts, emotions, and behaviors that may be holding them back, individuals can  break free from patterns of self-defeat  and develop healthier ways of expressing themselves.

Additionally, counseling can  improve communication skills  and  enhance interpersonal relationships . It allows for greater self-acceptance and higher self-esteem. Studies show that satisfaction with personal support, including counseling, is linked to increased psychological adaptation and professional growth.

How to foster a culture of self-expression

Creating an environment that encourages self-expression can be achieved by teaching children the  importance of self-expression , breaking free from the fear of judgment, and embracing self-expression as a form of empowerment.

Teaching children the importance of self-expression

It is crucial to teach children the importance of self-expression. By encouraging and supporting their ability to express themselves, we  empower them to explore their imagination and creativity .

Self-expression allows children to  communicate their wants, needs, thoughts, and feelings  in a meaningful way. It also plays a role in  developing their self-esteem and confidence . Art is particularly valuable as it provides an outlet for emotional expression.

By teaching children about self-expression from a young age, we can help them  develop essential skills  that will  benefit them throughout their lives .

Creating an environment that encourages self-expression

To create an environment that encourages self-expression, it’s important to  foster a culture of acceptance and support . This can be done by  actively listening to others without judgment  and respecting their thoughts and feelings.

Encourage open communication and provide opportunities for individuals to share their ideas, whether through regular group meetings or platforms like an intranet where people can express themselves freely.

By  valuing each person’s unique perspective , you create a safe space where self-expression is welcomed.

Studies have shown that when people feel free to express themselves authentically, it improves their mental health and overall wellbeing. Additionally,  promoting creativity through activities like art therapy or creative problem-solving exercises  can also spark self-expression.

Emphasize the importance of embracing diverse ways of expression so that everyone feels comfortable sharing their thoughts and ideas in different forms, such as writing, speaking, or artistic expression.

Breaking free from the fear of judgment in self-expression

The  fear of judgment  can hold us back from expressing our true selves. It’s important to break free from this fear in order to fully embrace authentic self-expression. When we let go of worrying about what others might think, we open ourselves up to the possibility of true self-discovery and personal growth.

Additionally, research shows that practicing self-expression without judgment has a positive impact on our mental health and overall well-being. By recognizing the value and importance of our own thoughts and feelings, we can navigate through life with confidence and connect with others on a deeper level.

Breaking free from the fear of judgment allows us to express ourselves more authentically, leading to  greater happiness and fulfillment  in life.

Embracing self-expression as a form of empowerment

Self-expression is a  powerful tool  that enables individuals to embrace their true selves and feel empowered. By expressing our thoughts, feelings, and ideas through words, actions, or choices, we can assert our identity and show the world who we are.

Embracing self-expression allows us to  break free from societal expectations  and fear of judgment, enabling us to live authentic lives. When we express ourselves authentically, we  inspire others  to do the same and foster a culture of acceptance and understanding.

Self-acceptance and embracing our authentic selves can lead to  increased confidence and resilience  in the face of criticism.

The role of self-expression in personal and professional relationships

Self-expression plays a crucial role in both personal and professional relationships. When we express ourselves authentically, it allows others to understand us better and creates a deeper sense of connection.

In personal relationships, self-expression helps build trust and strengthens emotional bonds. It enables us to share our thoughts, feelings, and opinions openly, fostering  meaningful communication .

In professional settings, self-expression is essential for  effective teamwork and collaboration . It allows individuals to contribute their unique perspectives and ideas, leading to innovation and success.

In conclusion, self-expression is a  powerful tool  that allows us to  be true to ourselves  and share our thoughts and feelings with the world. It plays an important role in our  mental health , helps us  connect with others , and fosters a  sense of belonging .

By embracing authentic self-expression, we can overcome challenges, build healthier relationships, and  unleash our full potential . So go ahead, express yourself confidently and let your unique voice be heard!

Q: What is self-expression?

A: Self-expression is the act of expressing oneself, one’s thoughts, emotions, and ideas, in a way that is unique to each individual.

Q: Why is self-expression important?

A: Self-expression is important because it allows us to communicate our true selves, our unique perspectives, and our individual values to the world. It helps us to understand ourselves better and create meaningful connections with others.

Q: What are the ways to express oneself?

A: There are numerous ways to express oneself, including through art, writing, music, dance, fashion, body language, and even through verbal communication.

Q: What are the benefits of self-expression?

A: Self-expression can have several benefits, such as boosting self-confidence, reducing stress, promoting personal growth and self-awareness, fostering creativity, and facilitating authentic relationships.

Q: How can self-expression values impact individuals?

A: Self-expression values can have a significant impact on individuals, as they shape their beliefs, attitudes, and behaviors. They can influence how individuals choose to express themselves and what they prioritize in their lives.

Q: Can self-expression be unhealthy?

A: While self-expression is generally seen as a positive form of self-discovery and communication, there can be instances where self-expression becomes unhealthy, such as when it involves harmful behaviors or infringes upon the rights and well-being of others.

Q: How can self-expression be taught?

A: Self-expression is a personal journey, but it can be nurtured and encouraged through various means, including education, creative outlets, therapy, supportive environments, and opportunities for self-reflection and self-exploration.

Q: Are people’s ideas of self-expression the same?

A: People’s ideas of self-expression can vary greatly. Each individual has their unique ways of expressing themselves based on their personal experiences, cultural background, and individual values.

Q: What are some outlets for self-expression?

A: There are numerous outlets for self-expression, such as art galleries, performance spaces, social media platforms, personal blogs, journals, public speaking, and even everyday conversations and interactions with others.

Q: How does self-expression contribute to success?

A: Self-expression can contribute to success by allowing individuals to fully express their talents, passions, and ideas. It can help individuals stand out, build meaningful connections, and navigate their chosen paths with authenticity and confidence.

MindOwl Founder – My own struggles in life have led me to this path of understanding the human condition. I graduated with a bachelor’s degree in philosophy before completing a master’s degree in psychology at Regent’s University London.  I then completed a postgraduate diploma in philosophical counselling before being trained in ACT (Acceptance and commitment therapy). I’ve spent the last eight years studying the encounter of meditative practices with modern psychology.

Choose Your Test

Sat / act prep online guides and tips, 177 college essay examples for 11 schools + expert analysis.

College Admissions , College Essays

The personal statement might just be the hardest part of your college application. Mostly this is because it has the least guidance and is the most open-ended. One way to understand what colleges are looking for when they ask you to write an essay is to check out the essays of students who already got in—college essays that actually worked. After all, they must be among the most successful of this weird literary genre.

In this article, I'll go through general guidelines for what makes great college essays great. I've also compiled an enormous list of 100+ actual sample college essays from 11 different schools. Finally, I'll break down two of these published college essay examples and explain why and how they work. With links to 177 full essays and essay excerpts , this article is a great resource for learning how to craft your own personal college admissions essay!

What Excellent College Essays Have in Common

Even though in many ways these sample college essays are very different from one other, they do share some traits you should try to emulate as you write your own essay.

Visible Signs of Planning

Building out from a narrow, concrete focus. You'll see a similar structure in many of the essays. The author starts with a very detailed story of an event or description of a person or place. After this sense-heavy imagery, the essay expands out to make a broader point about the author, and connects this very memorable experience to the author's present situation, state of mind, newfound understanding, or maturity level.

Knowing how to tell a story. Some of the experiences in these essays are one-of-a-kind. But most deal with the stuff of everyday life. What sets them apart is the way the author approaches the topic: analyzing it for drama and humor, for its moving qualities, for what it says about the author's world, and for how it connects to the author's emotional life.

Stellar Execution

A killer first sentence. You've heard it before, and you'll hear it again: you have to suck the reader in, and the best place to do that is the first sentence. Great first sentences are punchy. They are like cliffhangers, setting up an exciting scene or an unusual situation with an unclear conclusion, in order to make the reader want to know more. Don't take my word for it—check out these 22 first sentences from Stanford applicants and tell me you don't want to read the rest of those essays to find out what happens!

A lively, individual voice. Writing is for readers. In this case, your reader is an admissions officer who has read thousands of essays before yours and will read thousands after. Your goal? Don't bore your reader. Use interesting descriptions, stay away from clichés, include your own offbeat observations—anything that makes this essay sounds like you and not like anyone else.

Technical correctness. No spelling mistakes, no grammar weirdness, no syntax issues, no punctuation snafus—each of these sample college essays has been formatted and proofread perfectly. If this kind of exactness is not your strong suit, you're in luck! All colleges advise applicants to have their essays looked over several times by parents, teachers, mentors, and anyone else who can spot a comma splice. Your essay must be your own work, but there is absolutely nothing wrong with getting help polishing it.

And if you need more guidance, connect with PrepScholar's expert admissions consultants . These expert writers know exactly what college admissions committees look for in an admissions essay and chan help you craft an essay that boosts your chances of getting into your dream school.

Check out PrepScholar's Essay Editing and Coaching progra m for more details!

Links to Full College Essay Examples

Some colleges publish a selection of their favorite accepted college essays that worked, and I've put together a selection of over 100 of these.

Common App Essay Samples

Please note that some of these college essay examples may be responding to prompts that are no longer in use. The current Common App prompts are as follows:

1. Some students have a background, identity, interest, or talent that is so meaningful they believe their application would be incomplete without it. If this sounds like you, then please share your story. 2. The lessons we take from obstacles we encounter can be fundamental to later success. Recount a time when you faced a challenge, setback, or failure. How did it affect you, and what did you learn from the experience? 3. Reflect on a time when you questioned or challenged a belief or idea. What prompted your thinking? What was the outcome? 4. Reflect on something that someone has done for you that has made you happy or thankful in a surprising way. How has this gratitude affected or motivated you? 5. Discuss an accomplishment, event, or realization that sparked a period of personal growth and a new understanding of yourself or others. 6. Describe a topic, idea, or concept you find so engaging that it makes you lose all track of time. Why does it captivate you? What or who do you turn to when you want to learn more?

7. Share an essay on any topic of your choice. It can be one you've already written, one that responds to a different prompt, or one of your own design.

Now, let's get to the good stuff: the list of 177 college essay examples responding to current and past Common App essay prompts. 

Connecticut college.

• 12 Common Application essays from the classes of 2022-2025

Hamilton College

• 7 Common Application essays from the class of 2026
• 7 Common Application essays from the class of 2022
• 7 Common Application essays from the class of 2018
• 8 Common Application essays from the class of 2012
• 8 Common Application essays from the class of 2007

Johns Hopkins

These essays are answers to past prompts from either the Common Application or the Coalition Application (which Johns Hopkins used to accept).

• 1 Common Application or Coalition Application essay from the class of 2026
• 6 Common Application or Coalition Application essays from the class of 2025
• 6 Common Application or Universal Application essays from the class of 2024
• 6 Common Application or Universal Application essays from the class of 2023
• 7 Common Application of Universal Application essays from the class of 2022
• 5 Common Application or Universal Application essays from the class of 2021
• 7 Common Application or Universal Application essays from the class of 2020

Essay Examples Published by Other Websites

• 2 Common Application essays ( 1st essay , 2nd essay ) from applicants admitted to Columbia

Other Sample College Essays

Here is a collection of essays that are college-specific.

Babson College

• 4 essays (and 1 video response) on "Why Babson" from the class of 2020

Emory University

• 5 essay examples ( 1 , 2 , 3 , 4 , 5 ) from the class of 2020 along with analysis from Emory admissions staff on why the essays were exceptional
• 5 more recent essay examples ( 1 , 2 , 3 , 4 , 5 ) along with analysis from Emory admissions staff on what made these essays stand out

University of Georgia

• 1 “strong essay” sample from 2019
• 1 “strong essay” sample from 2018
• 10 Harvard essays from 2023
• 10 Harvard essays from 2022
• 10 Harvard essays from 2021
• 10 Harvard essays from 2020
• 10 Harvard essays from 2019
• 10 Harvard essays from 2018
• 6 essays from admitted MIT students

Smith College

• 6 "best gift" essays from the class of 2018

Books of College Essays

If you're looking for even more sample college essays, consider purchasing a college essay book. The best of these include dozens of essays that worked and feedback from real admissions officers.

College Essays That Made a Difference —This detailed guide from Princeton Review includes not only successful essays, but also interviews with admissions officers and full student profiles.

50 Successful Harvard Application Essays by the Staff of the Harvard Crimson—A must for anyone aspiring to Harvard .

50 Successful Ivy League Application Essays and 50 Successful Stanford Application Essays by Gen and Kelly Tanabe—For essays from other top schools, check out this venerated series, which is regularly updated with new essays.

Heavenly Essays by Janine W. Robinson—This collection from the popular blogger behind Essay Hell includes a wider range of schools, as well as helpful tips on honing your own essay.

Analyzing Great Common App Essays That Worked

I've picked two essays from the examples collected above to examine in more depth so that you can see exactly what makes a successful college essay work. Full credit for these essays goes to the original authors and the schools that published them.

Example 1: "Breaking Into Cars," by Stephen, Johns Hopkins Class of '19 (Common App Essay, 636 words long)

I had never broken into a car before.

We were in Laredo, having just finished our first day at a Habitat for Humanity work site. The Hotchkiss volunteers had already left, off to enjoy some Texas BBQ, leaving me behind with the college kids to clean up. Not until we were stranded did we realize we were locked out of the van.

Someone picked a coat hanger out of the dumpster, handed it to me, and took a few steps back.

"Can you do that thing with a coat hanger to unlock it?"

"Why me?" I thought.

More out of amusement than optimism, I gave it a try. I slid the hanger into the window's seal like I'd seen on crime shows, and spent a few minutes jiggling the apparatus around the inside of the frame. Suddenly, two things simultaneously clicked. One was the lock on the door. (I actually succeeded in springing it.) The other was the realization that I'd been in this type of situation before. In fact, I'd been born into this type of situation.

My upbringing has numbed me to unpredictability and chaos. With a family of seven, my home was loud, messy, and spottily supervised. My siblings arguing, the dog barking, the phone ringing—all meant my house was functioning normally. My Dad, a retired Navy pilot, was away half the time. When he was home, he had a parenting style something like a drill sergeant. At the age of nine, I learned how to clear burning oil from the surface of water. My Dad considered this a critical life skill—you know, in case my aircraft carrier should ever get torpedoed. "The water's on fire! Clear a hole!" he shouted, tossing me in the lake without warning. While I'm still unconvinced about that particular lesson's practicality, my Dad's overarching message is unequivocally true: much of life is unexpected, and you have to deal with the twists and turns.

Living in my family, days rarely unfolded as planned. A bit overlooked, a little pushed around, I learned to roll with reality, negotiate a quick deal, and give the improbable a try. I don't sweat the small stuff, and I definitely don't expect perfect fairness. So what if our dining room table only has six chairs for seven people? Someone learns the importance of punctuality every night.

But more than punctuality and a special affinity for musical chairs, my family life has taught me to thrive in situations over which I have no power. Growing up, I never controlled my older siblings, but I learned how to thwart their attempts to control me. I forged alliances, and realigned them as necessary. Sometimes, I was the poor, defenseless little brother; sometimes I was the omniscient elder. Different things to different people, as the situation demanded. I learned to adapt.

Back then, these techniques were merely reactions undertaken to ensure my survival. But one day this fall, Dr. Hicks, our Head of School, asked me a question that he hoped all seniors would reflect on throughout the year: "How can I participate in a thing I do not govern, in the company of people I did not choose?"

The question caught me off guard, much like the question posed to me in Laredo. Then, I realized I knew the answer. I knew why the coat hanger had been handed to me.

Growing up as the middle child in my family, I was a vital participant in a thing I did not govern, in the company of people I did not choose. It's family. It's society. And often, it's chaos. You participate by letting go of the small stuff, not expecting order and perfection, and facing the unexpected with confidence, optimism, and preparedness. My family experience taught me to face a serendipitous world with confidence.

What Makes This Essay Tick?

It's very helpful to take writing apart in order to see just how it accomplishes its objectives. Stephen's essay is very effective. Let's find out why!

An Opening Line That Draws You In

In just eight words, we get: scene-setting (he is standing next to a car about to break in), the idea of crossing a boundary (he is maybe about to do an illegal thing for the first time), and a cliffhanger (we are thinking: is he going to get caught? Is he headed for a life of crime? Is he about to be scared straight?).

Great, Detailed Opening Story

More out of amusement than optimism, I gave it a try. I slid the hanger into the window's seal like I'd seen on crime shows, and spent a few minutes jiggling the apparatus around the inside of the frame.

It's the details that really make this small experience come alive. Notice how whenever he can, Stephen uses a more specific, descriptive word in place of a more generic one. The volunteers aren't going to get food or dinner; they're going for "Texas BBQ." The coat hanger comes from "a dumpster." Stephen doesn't just move the coat hanger—he "jiggles" it.

Details also help us visualize the emotions of the people in the scene. The person who hands Stephen the coat hanger isn't just uncomfortable or nervous; he "takes a few steps back"—a description of movement that conveys feelings. Finally, the detail of actual speech makes the scene pop. Instead of writing that the other guy asked him to unlock the van, Stephen has the guy actually say his own words in a way that sounds like a teenager talking.

Turning a Specific Incident Into a Deeper Insight

Suddenly, two things simultaneously clicked. One was the lock on the door. (I actually succeeded in springing it.) The other was the realization that I'd been in this type of situation before. In fact, I'd been born into this type of situation.

Stephen makes the locked car experience a meaningful illustration of how he has learned to be resourceful and ready for anything, and he also makes this turn from the specific to the broad through an elegant play on the two meanings of the word "click."

Using Concrete Examples When Making Abstract Claims

My upbringing has numbed me to unpredictability and chaos. With a family of seven, my home was loud, messy, and spottily supervised. My siblings arguing, the dog barking, the phone ringing—all meant my house was functioning normally.

"Unpredictability and chaos" are very abstract, not easily visualized concepts. They could also mean any number of things—violence, abandonment, poverty, mental instability. By instantly following up with highly finite and unambiguous illustrations like "family of seven" and "siblings arguing, the dog barking, the phone ringing," Stephen grounds the abstraction in something that is easy to picture: a large, noisy family.

Using Small Bits of Humor and Casual Word Choice

My Dad, a retired Navy pilot, was away half the time. When he was home, he had a parenting style something like a drill sergeant. At the age of nine, I learned how to clear burning oil from the surface of water. My Dad considered this a critical life skill—you know, in case my aircraft carrier should ever get torpedoed.

Obviously, knowing how to clean burning oil is not high on the list of things every 9-year-old needs to know. To emphasize this, Stephen uses sarcasm by bringing up a situation that is clearly over-the-top: "in case my aircraft carrier should ever get torpedoed."

The humor also feels relaxed. Part of this is because he introduces it with the colloquial phrase "you know," so it sounds like he is talking to us in person. This approach also diffuses the potential discomfort of the reader with his father's strictness—since he is making jokes about it, clearly he is OK. Notice, though, that this doesn't occur very much in the essay. This helps keep the tone meaningful and serious rather than flippant.

An Ending That Stretches the Insight Into the Future

But one day this fall, Dr. Hicks, our Head of School, asked me a question that he hoped all seniors would reflect on throughout the year: "How can I participate in a thing I do not govern, in the company of people I did not choose?"

The ending of the essay reveals that Stephen's life has been one long preparation for the future. He has emerged from chaos and his dad's approach to parenting as a person who can thrive in a world that he can't control.

This connection of past experience to current maturity and self-knowledge is a key element in all successful personal essays. Colleges are very much looking for mature, self-aware applicants. These are the qualities of successful college students, who will be able to navigate the independence college classes require and the responsibility and quasi-adulthood of college life.

What Could This Essay Do Even Better?

Even the best essays aren't perfect, and even the world's greatest writers will tell you that writing is never "finished"—just "due." So what would we tweak in this essay if we could?

Replace some of the clichéd language. Stephen uses handy phrases like "twists and turns" and "don't sweat the small stuff" as a kind of shorthand for explaining his relationship to chaos and unpredictability. But using too many of these ready-made expressions runs the risk of clouding out your own voice and replacing it with something expected and boring.

Use another example from recent life. Stephen's first example (breaking into the van in Laredo) is a great illustration of being resourceful in an unexpected situation. But his essay also emphasizes that he "learned to adapt" by being "different things to different people." It would be great to see how this plays out outside his family, either in the situation in Laredo or another context.

Example 2: By Renner Kwittken, Tufts Class of '23 (Common App Essay, 645 words long)

My first dream job was to be a pickle truck driver. I saw it in my favorite book, Richard Scarry's "Cars and Trucks and Things That Go," and for some reason, I was absolutely obsessed with the idea of driving a giant pickle. Much to the discontent of my younger sister, I insisted that my parents read us that book as many nights as possible so we could find goldbug, a small little golden bug, on every page. I would imagine the wonderful life I would have: being a pig driving a giant pickle truck across the country, chasing and finding goldbug. I then moved on to wanting to be a Lego Master. Then an architect. Then a surgeon.

Then I discovered a real goldbug: gold nanoparticles that can reprogram macrophages to assist in killing tumors, produce clear images of them without sacrificing the subject, and heat them to obliteration.

Suddenly the destination of my pickle was clear.

I quickly became enveloped by the world of nanomedicine; I scoured articles about liposomes, polymeric micelles, dendrimers, targeting ligands, and self-assembling nanoparticles, all conquering cancer in some exotic way. Completely absorbed, I set out to find a mentor to dive even deeper into these topics. After several rejections, I was immensely grateful to receive an invitation to work alongside Dr. Sangeeta Ray at Johns Hopkins.

In the lab, Dr. Ray encouraged a great amount of autonomy to design and implement my own procedures. I chose to attack a problem that affects the entire field of nanomedicine: nanoparticles consistently fail to translate from animal studies into clinical trials. Jumping off recent literature, I set out to see if a pre-dose of a common chemotherapeutic could enhance nanoparticle delivery in aggressive prostate cancer, creating three novel constructs based on three different linear polymers, each using fluorescent dye (although no gold, sorry goldbug!). Though using radioactive isotopes like Gallium and Yttrium would have been incredible, as a 17-year-old, I unfortunately wasn't allowed in the same room as these radioactive materials (even though I took a Geiger counter to a pair of shoes and found them to be slightly dangerous).

I hadn't expected my hypothesis to work, as the research project would have ideally been led across two full years. Yet while there are still many optimizations and revisions to be done, I was thrilled to find -- with completely new nanoparticles that may one day mean future trials will use particles with the initials "RK-1" -- thatcyclophosphamide did indeed increase nanoparticle delivery to the tumor in a statistically significant way.

A secondary, unexpected research project was living alone in Baltimore, a new city to me, surrounded by people much older than I. Even with moving frequently between hotels, AirBnB's, and students' apartments, I strangely reveled in the freedom I had to enjoy my surroundings and form new friendships with graduate school students from the lab. We explored The Inner Harbor at night, attended a concert together one weekend, and even got to watch the Orioles lose (to nobody's surprise). Ironically, it's through these new friendships I discovered something unexpected: what I truly love is sharing research. Whether in a presentation or in a casual conversation, making others interested in science is perhaps more exciting to me than the research itself. This solidified a new pursuit to angle my love for writing towards illuminating science in ways people can understand, adding value to a society that can certainly benefit from more scientific literacy.

It seems fitting that my goals are still transforming: in Scarry's book, there is not just one goldbug, there is one on every page. With each new experience, I'm learning that it isn't the goldbug itself, but rather the act of searching for the goldbugs that will encourage, shape, and refine my ever-evolving passions. Regardless of the goldbug I seek -- I know my pickle truck has just begun its journey.

Renner takes a somewhat different approach than Stephen, but their essay is just as detailed and engaging. Let's go through some of the strengths of this essay.

One Clear Governing Metaphor

This essay is ultimately about two things: Renner’s dreams and future career goals, and Renner’s philosophy on goal-setting and achieving one’s dreams.

But instead of listing off all the amazing things they’ve done to pursue their dream of working in nanomedicine, Renner tells a powerful, unique story instead. To set up the narrative, Renner opens the essay by connecting their experiences with goal-setting and dream-chasing all the way back to a memorable childhood experience:

This lighthearted–but relevant!--story about the moment when Renner first developed a passion for a specific career (“finding the goldbug”) provides an anchor point for the rest of the essay. As Renner pivots to describing their current dreams and goals–working in nanomedicine–the metaphor of “finding the goldbug” is reflected in Renner’s experiments, rejections, and new discoveries.

Though Renner tells multiple stories about their quest to “find the goldbug,” or, in other words, pursue their passion, each story is connected by a unifying theme; namely, that as we search and grow over time, our goals will transform…and that’s okay! By the end of the essay, Renner uses the metaphor of “finding the goldbug” to reiterate the relevance of the opening story:

While the earlier parts of the essay convey Renner’s core message by showing, the final, concluding paragraph sums up Renner’s insights by telling. By briefly and clearly stating the relevance of the goldbug metaphor to their own philosophy on goals and dreams, Renner demonstrates their creativity, insight, and eagerness to grow and evolve as the journey continues into college.

An Engaging, Individual Voice

This essay uses many techniques that make Renner sound genuine and make the reader feel like we already know them.

Technique #1: humor. Notice Renner's gentle and relaxed humor that lightly mocks their younger self's grand ambitions (this is different from the more sarcastic kind of humor used by Stephen in the first essay—you could never mistake one writer for the other).

My first dream job was to be a pickle truck driver.

I would imagine the wonderful life I would have: being a pig driving a giant pickle truck across the country, chasing and finding goldbug. I then moved on to wanting to be a Lego Master. Then an architect. Then a surgeon.

Renner gives a great example of how to use humor to your advantage in college essays. You don’t want to come off as too self-deprecating or sarcastic, but telling a lightheartedly humorous story about your younger self that also showcases how you’ve grown and changed over time can set the right tone for your entire essay.

Technique #2: intentional, eye-catching structure. The second technique is the way Renner uses a unique structure to bolster the tone and themes of their essay . The structure of your essay can have a major impact on how your ideas come across…so it’s important to give it just as much thought as the content of your essay!

For instance, Renner does a great job of using one-line paragraphs to create dramatic emphasis and to make clear transitions from one phase of the story to the next:

Suddenly the destination of my pickle car was clear.

Not only does the one-liner above signal that Renner is moving into a new phase of the narrative (their nanoparticle research experiences), it also tells the reader that this is a big moment in Renner’s story. It’s clear that Renner made a major discovery that changed the course of their goal pursuit and dream-chasing. Through structure, Renner conveys excitement and entices the reader to keep pushing forward to the next part of the story.

Technique #3: playing with syntax. The third technique is to use sentences of varying length, syntax, and structure. Most of the essay's written in standard English and uses grammatically correct sentences. However, at key moments, Renner emphasizes that the reader needs to sit up and pay attention by switching to short, colloquial, differently punctuated, and sometimes fragmented sentences.

Even with moving frequently between hotels, AirBnB's, and students' apartments, I strangely reveled in the freedom I had to enjoy my surroundings and form new friendships with graduate school students from the lab. We explored The Inner Harbor at night, attended a concert together one weekend, and even got to watch the Orioles lose (to nobody's surprise). Ironically, it's through these new friendships I discovered something unexpected: what I truly love is sharing research.

In the examples above, Renner switches adeptly between long, flowing sentences and quippy, telegraphic ones. At the same time, Renner uses these different sentence lengths intentionally. As they describe their experiences in new places, they use longer sentences to immerse the reader in the sights, smells, and sounds of those experiences. And when it’s time to get a big, key idea across, Renner switches to a short, punchy sentence to stop the reader in their tracks.

The varying syntax and sentence lengths pull the reader into the narrative and set up crucial “aha” moments when it’s most important…which is a surefire way to make any college essay stand out.

Renner's essay is very strong, but there are still a few little things that could be improved.

Connecting the research experiences to the theme of “finding the goldbug.”  The essay begins and ends with Renner’s connection to the idea of “finding the goldbug.” And while this metaphor is deftly tied into the essay’s intro and conclusion, it isn’t entirely clear what Renner’s big findings were during the research experiences that are described in the middle of the essay. It would be great to add a sentence or two stating what Renner’s big takeaways (or “goldbugs”) were from these experiences, which add more cohesion to the essay as a whole.

Give more details about discovering the world of nanomedicine. It makes sense that Renner wants to get into the details of their big research experiences as quickly as possible. After all, these are the details that show Renner’s dedication to nanomedicine! But a smoother transition from the opening pickle car/goldbug story to Renner’s “real goldbug” of nanoparticles would help the reader understand why nanoparticles became Renner’s goldbug. Finding out why Renner is so motivated to study nanomedicine–and perhaps what put them on to this field of study–would help readers fully understand why Renner chose this path in the first place.

4 Essential Tips for Writing Your Own Essay

How can you use this discussion to better your own college essay? Here are some suggestions for ways to use this resource effectively.

#1: Get Help From the Experts

Getting your college applications together takes a lot of work and can be pretty intimidatin g. Essays are even more important than ever now that admissions processes are changing and schools are going test-optional and removing diversity standards thanks to new Supreme Court rulings .  If you want certified expert help that really makes a difference, get started with  PrepScholar’s Essay Editing and Coaching program. Our program can help you put together an incredible essay from idea to completion so that your application stands out from the crowd. We've helped students get into the best colleges in the United States, including Harvard, Stanford, and Yale.  If you're ready to take the next step and boost your odds of getting into your dream school, connect with our experts today .

#2: Read Other Essays to Get Ideas for Your Own

As you go through the essays we've compiled for you above, ask yourself the following questions:

• Can you explain to yourself (or someone else!) why the opening sentence works well?
• Look for the essay's detailed personal anecdote. What senses is the author describing? Can you easily picture the scene in your mind's eye?
• Find the place where this anecdote bridges into a larger insight about the author. How does the essay connect the two? How does the anecdote work as an example of the author's characteristic, trait, or skill?
• Check out the essay's tone. If it's funny, can you find the places where the humor comes from? If it's sad and moving, can you find the imagery and description of feelings that make you moved? If it's serious, can you see how word choice adds to this tone?

Make a note whenever you find an essay or part of an essay that you think was particularly well-written, and think about what you like about it . Is it funny? Does it help you really get to know the writer? Does it show what makes the writer unique? Once you have your list, keep it next to you while writing your essay to remind yourself to try and use those same techniques in your own essay.

#3: Find Your "A-Ha!" Moment

All of these essays rely on connecting with the reader through a heartfelt, highly descriptive scene from the author's life. It can either be very dramatic (did you survive a plane crash?) or it can be completely mundane (did you finally beat your dad at Scrabble?). Either way, it should be personal and revealing about you, your personality, and the way you are now that you are entering the adult world.

Check out essays by authors like John Jeremiah Sullivan , Leslie Jamison , Hanif Abdurraqib , and Esmé Weijun Wang to get more examples of how to craft a compelling personal narrative.

#4: Start Early, Revise Often

Let me level with you: the best writing isn't writing at all. It's rewriting. And in order to have time to rewrite, you have to start way before the application deadline. My advice is to write your first draft at least two months before your applications are due.

Let it sit for a few days untouched. Then come back to it with fresh eyes and think critically about what you've written. What's extra? What's missing? What is in the wrong place? What doesn't make sense? Don't be afraid to take it apart and rearrange sections. Do this several times over, and your essay will be much better for it!

For more editing tips, check out a style guide like Dreyer's English or Eats, Shoots & Leaves .

What's Next?

Still not sure which colleges you want to apply to? Our experts will show you how to make a college list that will help you choose a college that's right for you.

Interested in learning more about college essays? Check out our detailed breakdown of exactly how personal statements work in an application , some suggestions on what to avoid when writing your essay , and our guide to writing about your extracurricular activities .

Working on the rest of your application? Read what admissions officers wish applicants knew before applying .

The recommendations in this post are based solely on our knowledge and experience. If you purchase an item through one of our links PrepScholar may receive a commission.

Anna scored in the 99th percentile on her SATs in high school, and went on to major in English at Princeton and to get her doctorate in English Literature at Columbia. She is passionate about improving student access to higher education.

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32 samples of this type

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Presenting superb samples isn't the only way our free essays service can help students in their writing endeavors – our experts can also create from point zero a fully customized College Essay on Self-Expression that would make a genuine basis for your own academic work.

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Is School a Place for Self-Expression?

By Natalie Proulx

• April 24, 2018

How much of your real self do you reveal in what you write in school? How much about your interests, background, culture, experiences and ideas are you able to express?

In “ The Soul-Crushing Student Essay ,” Scott Korb writes:

… We expect college freshmen to feel at least as comfortable with self-expression as the burbling bloggers and writers of yesteryear. Something beyond stylized selfies must populate their social media streams, after all. But every year I find that getting them to admit to feeling devoted or frustrated, to being peculiar in any way (much less in a large way), verges on impossible. And as someone who has read thousands of student essays over the past 10 years, few things are more dispiriting — and as the pages mount, soul-crushing — than those written by 18-year-olds who can’t see themselves as peculiar. But why can’t they? One reason reveals itself when someone finally asks the clarifying question: “Do you mean we can write with the word ‘I’?” The class looks up in wonder. This happens every semester. Somewhere along the way, these young people were told by teachers that who they are in their writing ought to be divorced from who they are on their phones, or as the writer Grace Paley may have said, with their families and on their streets. They know a private “I” who experiences devotion and frustration. I see them text in class and talk and laugh and sometimes cry in the halls. They wear band T-shirts, often from my era, so I assume they have taste. I watch them read. But no matter who they are in private, when I first encounter their writing, they use only the public passive voice: The text was read. The test was taken.

Students: Read the entire article, then tell us:

— Do any of Mr. Korb’s ideas about writing essays resonate with you? Which ones and how so?

— Do you feel like school is a place for self-expression? Are you encouraged to question and articulate your “devotions, frustrations, little triumphs, and large peculiarities”? Why or why not? How much of what you care about outside school emerges in your work in school?

— Do you feel that your personality, culture, family, experiences and ideas are appreciated in school? If so, what assignments or activities have allowed you to connect your life with school in a meaningful way? If not, how do you think your classes could give you more opportunities to explore and discuss the things you care about?

— In what places and with whom do you feel the best able to express yourself? How do you like to convey your thoughts, questions, ideas and emotions?

Students 13 and older are invited to comment. All comments are moderated by the Learning Network staff, but please keep in mind that once your comment is accepted, it will be made public.

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College admissions

Course: college admissions   >   unit 4.

• Writing a strong college admissions essay
• Avoiding common admissions essay mistakes
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• Student story: Admissions essay about a formative experience
• Student story: Admissions essay about personal identity
• Student story: Admissions essay about community impact
• Student story: Admissions essay about a past mistake
• Student story: Admissions essay about a meaningful poem

Writing tips and techniques for your college essay

Pose a question the reader wants answered, don't focus exclusively on the past, experiment with the unexpected, don't summarize, want to join the conversation.

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Self-Reflection Through Self-Expression

You’re about to make it through your first year of college in one piece (knock on wood). T hat’s a big deal, so give yourself some credit! My freshman year was so opposite of what I envisioned coming out of high school; it was actually one of the most challenging years of my life–socially, academically, psychologically, you name it. Despite the tough times, the real problem was that I–like countless others–tended to push the bad memories off to the side and focus on the good. However, I’ve learned the times I grew the most as a person were the times I was barely holding on. If you look back on the year without rose-colored glasses, you can really discover what worked and what didn’t, helping you to be cognizant of those things the second time through this fall! 

Now, there are many options for self-reflection. The great thing about it is that it’s for your self , so you can make what you want out of it! Here are a few ideas to get you started:

Claaaassic.

When people think of self-reflection, journaling is often the first thing that comes to mind. It’s a great way of getting thoughts onto paper and allows a space of unfiltered reflection. If you’re feeling super crazy, you could buy yourself a nice notebook and some sweet pens, too. 

I’m a poet and I didn’t even know it, but I think it’s time I show it .

I’ve recently found poetry to be a really cool way of expressing what I’m feeling in an abbreviated form. The extra attention it takes for word choices and having to think through things like rhyme and rhythm (or not!) helps you to think about what you’re feeling and what you’re trying to say.

“Lose yourself in the music, the moment, you own it, you better never let it go…”

Whether it’s putting sound to poetry, playing your favorite tunes on your favorite instrument, or just indulging in a few emotionally engaging songs, music as the universal language is a fantastic way of expressing and experiencing emotion without ever having to open your eyes!

A picture is worth a thousand words.

Whether you sketch, paint, photograph, etc., a visual representation of what you’ve been experiencing throughout your first year is a powerful way to express your feelings. It’s not an art contest; it’s for your own self-expression, so don’t be too critical on yourself if you aren’t the second coming of Michelangelo!

Whether you had the best year ever, or the worst of all time, reflecting back on it while it’s still fresh in your mind is something that can be helpful, rather than bottling it all up. Expressing yourself in some form can help you to know how to build upon your success this year, but just as important, how to take what you’ve been through and grow and learn from your shortcomings. Once you’ve taken the opportunity to look back and discover where you’ve grown–and need to continue to grow–you can look to the future with confidence that you’re a better version of yourself because of it. 

I recently wrote a poem about my first year struggles and how I dealt with it. If you’re interested, you can check it out  here !

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How to Write a Stand-Out College Essay

This article was written based on the information and opinions presented by Pascale Bradley in a CollegeVine livestream. You can watch the full livestream for more info.

What’s Covered:

Introduction to college admission essays, make your college admission essays stand out, choose a compelling topic.

College admission essays comprise approximately 20% to 25% of the evaluation criteria for college applications. This is especially true when applying to top-tier institutions with large pools of applicants who are equally competitive with respect to their academic performance, standardized test scores, and extracurricular involvement. Most schools require applicants to submit a Common Application essay and their own school-specific supplemental short responses and essays. However, they also require applicants to respond to different types and quantities of topics, and you need to confirm which essays are required for each school. 

Essays are the most significant personal component of the application process. They serve an integral role in humanizing you and helping colleges understand who you are, how you came to be, what you value, and how you respond to different challenges and situations. This information is critical because it helps admissions officers determine what you can contribute to their respective school, which is important because you need to demonstrate why a college should want you to attend and not just why you want to go to that college. 

Essays will range from 100 to 700 words in length. Short responses may range between one or two words to several sentences. You may also have the opportunity to submit a multi-page document or a portfolio of your work for a particular program or for admission in general.

When it comes to writing college admission essays, most applicants feel pressured to write about something that others will perceive as exceptionally interesting and impressive, such as a national award or a niche hobby. Applicants may feel unsure and insecure about not being talented, accomplished, or interesting enough, and the events and experiences in their daily life may feel too mundane or clichéd to write about. These pressures and insecurities stem from applicants internalizing the incessant messaging that they need to be exceptional and unique in order to distinguish themselves from other applicants and be attractive to schools. 

Most applicants have not accomplished anything of regional, national, or international significance. Even for the few who have such accomplishments, the accolades in and of themselves are not sufficient to craft a compelling essay. 

What actually makes a compelling essay is not what you choose to write about but how you write about whichever topic you choose. The essay will stand out because of your voice, your perspective, and your way of experiencing the world. You will not be penalized for what you have not experienced or achieved, as admissions officers understand that not everyone has access to the same set of opportunities and that geographic location, socioeconomic status, family connections, and many other factors constrain and determine what you are able to do in high school. 

Once you divorce yourself from the misconception that your essay needs to be about something dramatic, life-altering, or incredibly exciting, you can start to home in on the content of your life that is worth writing about. Moments from and aspects of your everyday life—a book that was particularly meaningful to you, a relationship that you cherish, a memory of time spent with loved ones, a time when you were humiliated—are the seeds of great essays because they are the vehicles by which you can reveal something significant about who you are and how you think.

Your essay can be about anything you want, so long as it is appropriate for a general audience, satisfies the prompt to which you are responding, and shows the admissions officers something important about you that they could not find anywhere else in your application. Topics and content to avoid include any statements that could be construed as racist, sexist, classist, homophobic, xenophobic, or otherwise prejudiced against any particular group of people. You should also avoid the use of unsupported facts, obscene language, illicit activities, violence, or graphic subjects. 

If you are considering writing about something that could be considered controversial, you need to recognize and prepare for the reality that your reader may completely disagree with you and may finish reading your essay doubting your character. Although there is a slight chance that you could write a really strong essay about one of these topics, you run a great risk that is unnecessary and will likely not prove worthwhile. 

For more information about how to write strong college admission essays, review our comprehensive articles on “ How to Write the Common Application Essays ” and “ 19 Stellar Common App Essay Examples ” to get inspired.

Related CollegeVine Blog Posts

A Dozen Quick Hints

• 1. An expressive essay is about you , your thoughts, feelings, experiences, memories, and emotions. An expressive essay is written in the first person (I, me, and sometimes, we and us).   Use of the 2 nd person (you, yours) is not appropriate in this kind of essay .  
• An expressive essay is normally not subject to all the strict rules governing some other forms of college writing—for example, contractions and informal language might be allowable where they would not be permitted in informative writing. However, even though an expressive essay ordinarily uses a less formal style than other kinds of academic writing, you still must follow rules of grammar, spelling and word usage!   For example, do not call a person “that,” and make sure your sentence structure is correct.  
• It is customary in an expressive essay to use dialogue. English almost always requires joining-words for dialogue or quotes.    
• In expressive and descriptive writing, use descriptive language —that is, describe people, places, things and ideas that you make reference to, and do not simply name them.   Think in terms of the five senses :

Let your words carry the load, and do not rely on exclamation points . Even if the situation you describe is very exciting or emotional, avoid exclamations like: "Wow!"   " Damn!"   " Oh God!"   or the like.   And, never USE ALL CAPITALS to emphasize an exclamation.   This points you out as a childish writer. 

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• Open access
• Published: 06 October 2020

Authentic self-expression on social media is associated with greater subjective well-being

• Erica R. Bailey   ORCID: orcid.org/0000-0002-2924-2500 1   na1 ,
• Sandra C. Matz   ORCID: orcid.org/0000-0002-0969-4403 1   na1 ,
• Wu Youyou 2 &
• Sheena S. Iyengar 1  

Nature Communications volume  11 , Article number:  4889 ( 2020 ) Cite this article

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• Human behaviour

Social media users face a tension between presenting themselves in an idealized or authentic way. Here, we explore how prioritizing one over the other impacts users’ well-being. We estimate the degree of self-idealized vs. authentic self-expression as the proximity between a user’s self-reported personality and the automated personality judgements made on the basis Facebook Likes and status updates. Analyzing data of 10,560 Facebook users, we find that individuals who are more authentic in their self-expression also report greater Life Satisfaction. This effect appears consistent across different personality profiles, countering the proposition that individuals with socially desirable personalities benefit from authentic self-expression more than others. We extend this finding in a pre-registered, longitudinal experiment, demonstrating the causal relationship between authentic posting and positive affect and mood on a within-person level. Our findings suggest that the extent to which social media use is related to well-being depends on how individuals use it.

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Introduction.

Social media can seem like an artificial world in which people’s lives consist entirely of exotic vacations, thriving friendships, and photogenic, healthy meals. In fact, there is an entire industry built around people’s desire to present idealistic self-representations on social media. Popular applications like FaceTune, for example, allow users to modify everything about themselves, from skin tone to the size of their physical features. In line with this “self-idealization perspective”, research has shown that self-expressions on social media platforms are often idealized, exaggerated, and unrealistic 1 . That is, social media users often act as virtual curators of their online selves 2 by staging or editing content they present to others 3 .

A contrasting body of research suggests that social media platforms constitute extensions of offline identities, with users presenting relatively authentic versions of themselves 4 . While users might engage in some degree of self-idealization, the social nature of the platforms is thought to provide a degree of accountability that prevents individuals from starkly misrepresenting their identities 5 . This is particularly true for platforms such as Facebook, where the majority of friends in a user’s network also have an offline connection 6 . In fact, modern social media sites like Facebook and Instagram are far more realistic than early social media websites such as Second Life, where users presented themselves as avatars that were often fully divorced from reality 7 . In line with this authentic self-expression perspective, research has shown that individuals on Facebook are more likely to express their actual rather than their idealized personalities 8 , 9 .

The desire to present the self in a way that is ideal and authentic is not mutually exclusive; on the contrary, an individual is likely to desire both simultaneously 10 . This occurs in part because self-idealization and authentic self-expression fulfill different psychological needs and are associated with different psychological costs. On the one hand, self-idealization has been called a “fundamental part of human nature” 11 because it allows individuals to cultivate a positive self-view and to create positive impressions of themselves in others 12 . In addition, authentic self-expression allows individuals to verify and affirm their sense of self 13 , 14 which can increase self-esteem 15 , and a sense of belonging 16 . On the other hand, self-idealizing behavior can be psychologically costly, as acting out of character is associated with feelings of internal conflict, psychological discomfort, and strong emotional reactions 17 , 18 ; individuals may also possess characteristics that are more or less socially desirable, bringing their desire to present themselves in an authentic way into conflict with their desire to present the best version of themselves.

Here, we explore the tension between self-idealization and authentic self-expression on social media, and test how prioritizing one over the other impacts users’ well-being. We focus our analysis on a core component of the self: personality 19 .  Personality captures fundamental differences in the way that people think, feel and behave, reflecting the psychological characteristics that make individuals uniquely themselves 20 , 21 . Building on the Five Factor Model of personality 22 , we test the extent to which authentic self-expression of personality characteristics are related to Life Satisfaction, hypothesizing that greater authentic self-expression will be positively correlated with Life Satisfaction. In exploratory analyses, we also consider whether this relationship is moderated by the personality characteristics of the individual. That is, not all individuals might benefit from authentic self-expression equally. Given that some personality traits are more socially desirable than others 23 , individuals who possess more desirable personality traits are likely to experience a reduced tension between self-idealization and authentic self-expression. Consequently, individuals with more socially desirable profiles might disproportionality benefit from authentic self-expression because the motivational pulls of self-idealization and authentic self-expression point in the same—rather than the opposite—direction.

Previous literature on authentic self-expression has predominantly relied on self-reported perceptions of authenticity as (i) a state of feeling authentic 24 , or (ii) a judgement about the honesty or consistency of one’s self 25 . However, such self-reported measures have been shown to be biased by valence states, and social desirability 26 , 27 . To overcome these limitations, in Study 1 we introduce a measure of Quantified Authenticity. If authenticity is most simply defined as the unobstructed expression of one’s self 28 , then authenticity can be estimated as the proximity of an individual’s self-view and their observable self-expression. We calculate Quantified Authenticity by comparing self-reported personality to personality judgements made by computers on the basis of observable behaviors on Facebook (i.e., Likes and status updates).

By observing self-presentation on social media and comparing it to the individual’s self-view, we are able to quantify the extent to which an individual deviates from their authentic self. That is, we locate each individual on a continuum that ranges from low authenticity (i.e., large discrepancy between the self-view and observable self-expression) to high authenticity (i.e., perfect alignment between the self-view and observable self-expression). Importantly, our approach rests on the assumption that any deviation from the self-view on social media constitutes an attempt to present oneself in a more positive light, and therefore a form of self-idealization. While a deviation could theoretically indicate both self-idealization and self-deprecation, it is unlikely that users will deviate from their true selves in a way that makes them look worse in the eyes of others. A strength of our measures is that we do not postulate that self-idealization takes a particular form of deviation from the self or is associated with striving for a particular profile. Although research suggests that there are certain personality traits that are more desirable on average 29 , 30 , the extent to which a person sees scoring high or low on a given trait is likely somewhat idiosyncratic and depends—at least in part—on other people in their social network. For example, behaving in a more extraverted way might be self-enhancing for most people; however, there might be individuals for whom behaving in a more introverted way might be more desirable (e.g. because the norm of their social network is more introverted). Hence, our conceptualization of Quantified Authenticity allows for deviations in different directions (see Supplementary Information for more detail).

Quantified Authenticity and subjective well-being

In Study 1, we analyzed the data of 10,560 Facebook users who had completed a personality assessment and reported on their Life Satisfaction through the myPersonality application 31 , 32 . To estimate the extent to which their Facebook profiles represent authentic expressions of their personality, we compared their self-ratings to two observational sources: predictions of personality from Facebook Likes ( N  = 9237) 33 and predictions of personality from Facebook status updates ( N  = 3215) 34 . These are based on recent advances in the automatic assessment of psychological traits from the digital traces they leave on Facebook 35 . For each of the observable sources, we calculated Quantified Authenticity as the inverse Euclidean distance between all five self-rated and observable personality traits. Our measure of Quantified Authenticity exhibits a desirable level of variance, ranging all the way from highly authentic self-expression to considerable levels of self-idealization (see ridgeline plot of Quantified Authenticity calculated for self-language and Self-Likes in Supplementary Fig.  3 , see Supplementary Tables  1 and 2 for zero-order correlations among variables).

To test the extent to which authentic self-expression is related to Life Satisfaction, we ran linear regression analyses predicting Life Satisfaction from the two measures of Quantified Authenticity (Likes, status updates). The results support the hypothesis that higher levels of authenticity (i.e. lower distance scores) are positively correlated with Life Satisfaction (Table  1 , Model 1 without controls). These effects remained statistically significant when controlling for self-reported personality traits. Additionally, we included a control variable for the overall extremeness of an individual’s personality profile (deviation from the population mean across all five traits), as people with more extreme personality profiles might find it more difficult to blend into society and therefore experience lower levels of well-being 36 (see Table  1 , Model 2 with controls; the results are largely robust when controlling for gender and age, see Supplementary Table  3 ; see Supplementary Figs.  1 and 2 for interactions between individual self-reported and predicted personality traits).

To further explore the mechanisms of Quantified Authenticity, we conducted analyses that distinguished between normative self-enhancement (i.e., rating oneself as more Extraverted, Agreeable, Conscientiousness, Emotionally Stable, and Open-minded than is indicated by one’s Facebook behavior) from self-deprecation (i.e., rating oneself lower on all of these traits). While normative self-enhancement has a negative effect on well-being, normative self-deprecation has no effect. These findings suggest that self-enhancement specifically, rather than overall self-discrepancy/lack of authenticity, is detrimental to subjective well-being (see Supplementary Fig.  4 ).

To test the robustness of our effects, we regressed Life Satisfaction on three additional measures of Quantified Authenticity (i.e., calculated using Manhattan Distance, Cosine Similarity, and Correlational Similarity; see SI for details on these measures). In both comparison sets (likes and status updates), we found significant and positive correlations between the various ways of estimating Quantified Authenticity (see Supplementary Tables  1 and 2 ). The standardized beta-coefficients across all four metrics of Quantified Authenticity and observable sources are displayed in Fig.  1 . Despite variance in effect sizes across measures and model specifications, the majority of estimates are statistically significant and positive (11 out of 16). Importantly, no coefficients were observed in the opposite direction. These results suggest that those who are more authentic in their self-expression on Facebook (i.e., those who present themselves in a way that is closer to their self-view) also report higher levels of Life Satisfaction.

Figure 1 presents standardized beta coefficients for Quantified Authenticity using ordinary least squares regressions in 16 individual regressions predicting Life Satisfaction. Quantified Authenticity is significantly associated with Life Satisfaction in 11 out of the 16 models. Quantified Authenticity is measured as the consistency between self-reported personality and two other sources of personality data: language and Likes, respectively, (indicated in red and blue color). Quantified Authenticity is defined using four distance metrics, respectively: Manhattan, Euclidean, correlation, and cosine similarity (indicated with a letter in the dots). Models with and without control variables are indicated with dashed and solid line, respectively.

In exploratory analyses, we considered whether authenticity might benefit individuals of different personalities differentially. In order to examine this, we regressed Life Satisfaction on the interactions between Quantified Authenticity and each of the five personality traits (e.g., Quantified Authenticity × Extraversion). The results of these interaction analyses did not provide reliable evidence for the proposition that individuals with socially desirable profiles (i.e., high openness, conscientiousness, extraversion, agreeableness, and low neuroticism) benefit from authentic self-expression more than individuals with less socially desirable profiles (see Table  1 , Model 3). While the interactions of the five personality traits with Quantified Authenticity reached significance for some traits and measures, the results were not consistent across both observable sources of self-expression (Likes-based and Language-based). Consequently, we did not find reliable evidence that having a socially desirable personality profile boosts the effect of authenticity on well-being. Instead, individuals reported increased Life Satisfaction when they presented authentic self-expression, regardless of their personality profile.

The findings of Study 1 provide evidence for the link between authenticity on social media and well-being in a setting of high external validity. However, given the correlational nature of the study, we cannot make any claims about the causality of the effects. While we hypothesize that expressing oneself authentically on social media results in higher levels of well-being, it is also plausible that individuals who experience higher levels of well-being are more likely to express themselves authentically on social media. To provide evidence for the directionality of authenticity on well-being, we conducted a pre-registered, longitudinal experiment in Study 2 (see Fig.  2 for an illustration of the experimental design).

Figure 2 presents the longitudinal experimental study design for Study 2 with key timepoints, interventions, and surveys.

Experimental manipulation of authentic self-expression on well-being

We recruited 90 students and social media users at a Northeastern University to participate in a 2-week study ( M age  = 22.98, SD age  = 4.17, 72.22% female). The sample size deviates from our pre-registered sample size of 200. The reason for this is that the behavioral research lab of the university was shut down after the first wave of data collection due to the COVID-19 pandemic.

All participants completed two intervention stages during which they were asked to post on their social media profiles in a way that was: (1) authentic for 7 days and (2) self-idealized for 7 days. The order in which participants completed the two interventions was randomly assigned. This experimental set-up allowed us to study the effects of authentic versus idealized self-expression on social media in between-person (week 1) and within-person analyses (comparison between week 1 and week 2). All analyses were pre-registered prior to data collection 37 . Given the reduced sample size, the effects reported in this paper are all as expected in effect size, but only partially reached significance at the conventional alpha = 0.05 level. Consequently, we also consider effects that reach significance at alpha = 0.10 as marginally significant.

All participants completed a personality pre-screen (IPIP) 38 prior to beginning the study, and received personalized feedback report at the beginning of the treatment period (t0). Both the authentic and self-idealized interventions (see Methods for details) asked participants to reflect on that feedback report and identify specific ways in which they could alter their self-expression on social media to align their posts more closely with their actual personality profile (authentic intervention) or to align their posts more closely with how they wanted to be seen by others (see Supplementary Information for treatment text and examples of responses). The operationalization of the treatment follows our conceptualization of Quantified Authenticity in Study 1 in that it does not prescribe the direction of personality change (e.g. towards higher levels of extraversion). Instead, this design leaves it up to participants what posting in a more desirable way means in relation to their current profile.

Participants self-reported their subjective well-being as Life Satisfaction 39 , a single-item mood measure, and positive and negative affect 40 a week after the first intervention (t1), and a week after the second intervention (t2). This design allowed us to examine the causal nature of posting for a week in which participants posted authentically (“authentic, real, or true”), compared to a week in which they posted in a self-idealized way (“ideal, popular or pleasing to others”). Specifically, we hypothesized that individuals who post more authentically over the course of a week would self-report greater subjective well-being at the end of that week, both at the between and within-person level.

We examined the effect of authentic versus self-idealized expression at the between person level at t1 (see t1 in Fig.  3 ) using independent t -tests. Contrary to our expectations, we did not find any significant differences between the two conditions for any of the well-being indicators. This suggests that individuals in the authentic vs. self-idealized conditions did not differ from one another in their level of well-being after the first week of the study. However, when examining the effect within subjects using dependent t -tests we found that participants reported significantly higher levels of well-being after the week in which they posted authentically as compared to the week in which they posted in a self-idealized way. Specifically, the well-being scores in the authentic week were found to be significantly higher than in the self-idealized week for mood (mean difference = 0.19 [0.003, 0.374], t  = 2.02, d  = 0.43, p  = 0.046) and for positive affect (mean difference = 0.17 [0.012, 0.318], t  = 2.14, d  = 0.45, p  = 0.035), and marginally significant for negative affect (mean difference = −0.20 [−0.419, 0.016], t  = −1.84, d  = 0.39, p  = 0.069). There was no significant effect on Life Satisfaction (mean difference = 0.09 [−0.096, 0.274], t  = 0.96, d  = 0.20, p  = 0.342).

The bar chars illustrate the standardized mean of well-being indicators (mood, positive affect, negative affect, and Life Satisfaction) across two study time points by condition. The red bars indicate scores for the weeks in which participants were asked to post authentically, and the blue bars scores for the weeks in which they were asked to post in a self-idealized way. Error bars represent standard errors. The left-side panel presents Group A who received the authenticity treatment followed by the idealized treatment. The right-side panel presents Group B who received the idealized treatment followed by the authenticity treatment. This experiment was conducted once with independent samples in each group.

These findings are reflected in Fig.  3 which showcases the interactions between condition and time point. The graphs highlight that subjective well-being was higher in the weeks in which participants were asked to post authentically (red bars) compared to those in which they were asked to post in a self-idealized way (blue bars). While there was no difference in subjective well-being across conditions at t1, subjective well-being measures differed significantly between the authentic and self-idealized conditions at t2. We found no significant difference between conditions on Life Satisfaction (mean difference = 0.29 [−0.226, 0.798], t  = 1.11, d  = 0.23, p  = 0.270), however, we found a significant difference between conditions such that the group which received the authenticity treatment had greater positive affect (mean difference = 0.45 [0.083, 0.825], t  = 2.43, d  = 0.51 , p  = 0.017), lower negative affect (mean difference = −0.57 [−1.034, −0.113], t  = −2.47, d  = 0.52, p  = 0.015), and higher overall mood (mean difference = 0.40 [0.028, 0.775], t  = 2.14, d  = 0.45 , p  = 0.036).

The findings of the experiment provide support for the causal relationship between posting authentically, compared to posting in a self-idealized way, on the more immediate affective indicators of subjective-wellbeing, including mood and affect, but not on the more long-term, cognitive indicator of life satisfaction. This findings aligns with our pre-registration in that we had predicted mood and affect measures to be more sensitive to the treatment compared to Life Satisfaction, which is a broader global assessment one’s overall life 39 and less likely to change in the course of a week.

Additionally, the fact that we did not find significant effects in our between-subjects analysis in the first week of the study suggests that authentic self-expression might be difficult to manipulate in a one-off treatment as social media users are likely used to expressing themselves on social media both authentically and in a self-idealized way. Thus, when only one strategy is emphasized, participants might not shift their behavior. This is supported by the finding that participants did not differ significantly in their subjective experience of authenticity on social media at t1 (mean in authentic condition at t1 = 5.56, mean in self-idealized condition at t1 = 5.55, t  = 0.05, d  = 0.01, p  = 0.958; Participants responded to a single item, which read “This past week, I was authentic on social media” on a 7-point scale where 1 = strongly disagree and 7 = strongly agree), indicating that the between-subjects manipulation was unsuccessful in getting people to shift their behaviors more toward self-idealized or authentic self-expression compared to their baseline. However, the contrast of the two strategies highlighted in the within-subjects part of the study seems to have successfully shifted participants’ behavior. When compared within person, students did indeed report higher levels of experienced authenticity in their posting during the week in which they were instructed to post authentically (mean difference = 0.30 [0.044, 0.556], t  = 2.33, d  = 0.49, p  = 0.022).

We often hear the advice to just be ourselves. Indeed, psychological theories have suggested that behaving in a way that is consistent with the self-view is beneficial for individual well-being 41 . However, prior investigations of authenticity and well-being have relied solely on self-reported measures which can be confounded by valence and social desirability biases. We estimated authenticity as the proximity between the self-view and self-expression on social media—which we termed Quantified Authenticity—and found that authentic self-expression on social media was correlated with greater Life Satisfaction, an important component of overall well-being. This effect was robust across two comparison points, computer modeled personality based on Facebook Likes and status updates. Our findings suggest that if users engage in self-expression on social media, there may be psychological benefits associated with being authentic. We replicate this finding in a longitudinal experiment with university students; being prompted to post in an authentic way was associated with more positive mood and affect, and less negative mood within participants. Contrary to our second hypothesis, we did not find consistent support for interactions between personality traits and authenticity, such that individuals with more socially desirable traits would benefit more from behaving authentically. Instead, our findings suggest that all individuals regardless of personality traits could benefit from being authentic on social media.

Our findings contribute to the existing literature by speaking directly to conflicting findings on the effects of social media use on well-being. Some studies find that social media use increases self-esteem and positive self-view 42 , while others find that social media use is linked to lower well-being 43 . Still, others find that the effect of social media on well-being is small 44 or non-existent 45 . In an attempt to reconcile these mixed findings, researchers have suggested that the extent to which social media platforms related to lower or higher levels of well-being might depend not on whether people use them but on how they use them. For example, research has shown that active versus passive Facebook use has divergent effects on well-being. While passively using Facebook to consume the content share by others was negatively related to well-being, actively using Facebook to share content and communicate was not 46 . We add to this growing body of research by suggesting that effects of social media use on well-being may also be explained by individual differences in self-expression on social media.

Our study has a number of limitations that should be addressed by future research. First, our analyses focused exclusively on the effects of authentic social media use on well-being, and cannot speak to the question of whether an authentic social media use is better or worse than not using social media at all. That is, even though using social media authentically is better than using it in a more self-idealizing way, the overall effect of social media use on well-being might still be a negative. Future research could address this question by directly comparing no social media use to authentic social media use in both correlational and experimental settings.

Second, our findings do not provide any insights into why individuals might behave more or less authentically. For example, a deviation from the self-view might be explained by a lack of self-awareness, or an intentional misrepresentation of the self. It is possible that depending on whether deviation is driven by intent or not, authenticity might be more or less strongly related to well-being. That is, the psychological costs of deviating from one’s self-view might be stronger when they are intentional such that the individual is fully aware of the fact that they are behaving in a self-idealizing way. Future research should explore this factor empirically.

Finally, the effects of authentic self-presentation on social media on well-being are robust but small (max(β) = 0.11) when compared to compared to other important predictors of well-being such as income, physical health, and marriage 47 , 48 , 49 . However, we argue that the effects described here are meaningful when trying to understand a complex and multifaceted construct such as Life Satisfaction. First, Study 1 captures authenticity using observations of actual behavior rather than self-reports. Given that such behavioral data captured in the wild do not suffer from the same response biases as self-reports which can inflate relationships between variables (e.g. common method bias 50 ), and are often noisier than self-reports, their effect sizes cannot be directly compared 51 . In fact, the effect sizes obtained in Study 2 which was conducted in a much more controlled, experimental setting shows that the effect of authenticity on subjective well-being is substantially larger when measured with more traditional methods (max(d) = 0.45). In addition, while other factors such as employment and health are stronger predictors of well-being, they can be outside of the immediate control of the individual. In contrast, posting on social media in a way that is more aligned with an individual’s personality is both up to the individual and relatively easy to change.

Social media is a pervasive part of modern social life 52 . Nearly 80% of Americans use some form of social media, and three quarters of users check these accounts on a daily basis 53 . Many have speculated that the artificiality of these platforms and their trend towards self-idealization can be detrimental for individual well-being. Our results suggest that whether or not engaging with social media helps or hurts an individual’s well-being might be partly driven by how they use those platforms to express themselves. While it may be tempting to craft a self-enhanced Facebook presence, authentic self-expression on social media can be psychologically beneficial.

Study 1. Participants and procedure

Data were collected through the MyPersonality project, an application available on Facebook between 2007 and 2012 31 . Users of the app completed validated psychometric tests including a measure of the Big Five personality traits 22 , 54 , and received immediate feedback on their responses. A subsample of myPersonality users also agreed to donate their Facebook profile information—including their public profiles, their Facebook likes, their status updates, etc.—for research purposes. In addition, users could invite their Facebook friends to complete the personality questionnaire on their behalf, judging not their own personality but that of their friend.

To calculate authenticity, we developed a measure we refer to as Quantified Authenticity (QA). To compute this measure, we compared a person’s self-reported personality to two external criteria: (1) their personality as predicted from Facebook Likes, and (2) their personality as predicted from the language used in their status updates (see “Measures” section below for more information). The number of participants varied between the two samples based on exclusionary criteria. To be included in the Language-based model, individuals had to have posted at least 500 words of Facebook status updates ( N  = 3215). In the Likes-based model, only participants with 20 or more Likes were included ( N  = 9237).

Big Five personality

Participants’ personality was measured using the well-established Five Factor model of personality, also known as Big Five traits 54 , 55 . The Five Factor model posits five relatively stable, continuous personality traits: Openness to Experience, Conscientiousness, Extraversion, Agreeableness, and Neuroticism. The Big Five personality traits have been found to be stable across cultures, instruments, and observers 56 . Additionally, years of research have linked them to a broad variety of behaviors, preferences and other consequential outcomes, including well-being 57 and behavior on Facebook 58 .

Self-reported personality

Participants’ views of their own personalities are based on the well-established International Personality Item Pool or IPIP 38 . Participants included in the analyses responded to 20–100 questions using a 5 point Likert-scale where 1 =  strongly disagree to 5 = strongly agree.

Computer-based predictions of personality from likes and status updates

Recent methodological advances in machine learning have provided researchers with the ability to predict the personality of individuals from their social media profiles 33 , 34 , 35 . Here, we used personality prediction of personality from Facebook Likes and the language used in status updates. For Facebook Likes ( N  = 9327), we obtained the personality predictions made by Youyou and colleagues 33 , who used a 10-fold cross-validated LASSO regression to predict Big Five personality traits out of sample. On average, the predictions captured personality with an accuracy of r  = 0.56 (correlation between predicted and self-reported scores). For status updates ( N  = 3215), we obtained the predictions made by Park et al. 34 , who used cross-validated Ridge regression to infer personality from language features, such as individual words, combinations of words (n-grams), and topics. On average, the predictions captured personality with an accuracy of r  = 0.41 (correlation between predicted and self-reported scores).

Personality extremeness

We calculated extremeness of participants’ personality profiles as a control variable for our analyses by summing the absolute z -scores on all five traits. We include extremeness because extreme individual scores tend to produce larger absolute difference scores. Additionally, previous work has found that people with more extreme personality profiles might find it more difficult to blend into society and therefore experience lower levels of well-being 36 .

Self-ratings of well-being

Individuals reported their Life Satisfaction—a key component of subjective well-being—on a five-item scale 39 . The SWLS has been shown to be a meaningful psychological construct, correlated with a number of important life outcomes such as marital status and health 59 .

Quantified Authenticity

Quantified Authenticity was calculated in three steps. First, we z -standardized the personality scores on each of the three measures (self, Likes, language) to obtain a person’s relative standing on the five personality traits in comparison to the reference group. Second, we computed the distance between self-reported personality and each of the externally inferred personality profiles using Euclidean distance, a widely established distance measure, which has been used in previous psychological research 36 . To make our measure more intuitively interpretable, we finally subtracted the distance measure from zero to obtain a measure of Quantified Authenticity for which higher scores indicate higher levels of authenticity. See Eq. ( 1 ) below.

For individual i , x i is the Cartesian coordinate of the self-view in a 5 -dimensional personality space. For individual i, y i is the Cartesian coordinate of the language-, or likes-based personality. Our measure of Quantified Authenticity exhibited desirable level of variance, ranging all the way from highly authentic self-expression to considerable levels of self-idealization (see ridgeline plot of standardized Quantified Authenticity calculated based on Language and Likes in Supplementary Fig.  3 ). Additional information on the calculation of the three other metrics of Quantified Authenticity (i.e., Manhattan distance, correlational similarity, and cosine similarity) can be found in the SI.

Study 2. Participants and procedure

All study procedures were approved by the Columbia University Human Research Protection Office and informed consent was received from all study participants. Prior to completing the study, participants completed a pre-screening survey. This included a number of questions related to their social media activity and the BFI-2S as a measure of their Big Five personality traits 60 . Participants who qualified for the study were randomly assigned to one of two groups depicted as “Group A” and “Group B” in Fig.  3 ). Both groups received both interventions (authentic and self-idealized), however they received the treatments in a different order.

The study took place over the course of 2 weeks. On the first day of the study, participants received an email, which included the results of their personality test taken in the pre-screen. They then self-reported their baseline subjective well-being (t0). At the end of the survey, half of the students were asked to use the personality feedback to list three ways in which they could express themselves more authentically over the next week on social media. The second group was asked to list with three ways to express themselves in a more self-idealized way.

At the end of the first week, participants received an email with the second survey link. They completed the same subjective well-being measures (t1; Day 0–7), and were shown their personality feedback again as a reminder. The students who were previously assigned to the authentic condition were now asked to list three ways to express themselves in a more self-idealized way (based on their personality profile), and vice versa (reversing the intervention assignments). At the end of the second week, participants received an email with the final survey link. They completed the same subjective well-being measures (t2; Day 7–14).

Subjective well-being

Individuals reported their Life Satisfaction on the same five-item scale as Study 1 39 . In addition, participants responded to positive and negative affect 40 and a single-item general mood measure.

Preregistration note

We had pre-registered the use of the Positive and Negative Affect Scale 61 . However, due to an oversight of the research team, we accidentally collected data using the Brief Mood Inventory Scale 40 . In the SI, we replicate the results using a subset of items, which overlap between the BMIS and the PANAS-X. Given that the two scales are highly correlated, share the same format, and even share some of the same descriptors, we do not expect that the results would have been different when using the PANAS scale.

Reporting summary

Further information on research design is available in the  Nature Research Reporting Summary linked to this article.

Data availability

Data for Study 1 are available upon request to the authors. Data for Study 2 relevant to the analyses described are available on our OSF page ( https://osf.io/fxav6/ ). Source data are provided with this paper.

Code availability

Code to reproduce the analyses for Study 1 and Study 2 described herein is available on OSF ( https://osf.io/fxav6/ ).

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Acknowledgements

We thank Blaine Horton, Jon Jachimowicz, Maya Rossignac-Milon, and Kostadin Kushlev for critical feedback which substantially improved this paper.

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Bailey, E.R., Matz, S.C., Youyou, W. et al. Authentic self-expression on social media is associated with greater subjective well-being. Nat Commun 11 , 4889 (2020). https://doi.org/10.1038/s41467-020-18539-w

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Princeton prof. addresses self-expression through the essay

“If you don’t have it figured out, the essay will help you,” Christy Wampole, an associate professor of French Literature and Thought at Princeton University, told students during her Self-Edification Through the Essay lecture on Jan. 30.                                       

Wampole spoke to a crowd of first-year College of General Studies students about the essay as a form of self-discovery and self-expression. She began by discussing the various definitions of the word essay. 

“It’s really important to understand this term because it gets muddled in contemporary language,” Wampole said.

She then launched into the discussion of self-edification by talking about authors whose books take a deeper look into the idea of improving morally, citing Roxane Gay’s Bad Feminist as an example of attempting to understand multiple meanings of the concept of feminism through writing.

She was an active presenter, engaging with the audience by asking them questions and showing a video essay, Chloé Galibert-Laîné’s “ Watching The Pain of Others .”

At the end, she described her current work called American Time Capsule , which she says was inspired by the movie Boyhood, directed by Richard Linklater. Her book will place over 12 years and be comprised of essays she writes one month of each year about social and political developments that month.   

“What I am trying to do with my essays is trying to connect the dots between myself and the political and social world,” she said. 

Students said they enjoyed Wampole’s energy and her perspective on the essay. 

“I really enjoyed how she was so passionate about the topic and I feel like this will help me in the future,” said Bianca Chao (CGS’21 COM’23).

—  Story and Photos by Natalie Seara

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Table of Contents

‘speaking freely’: self-expression in the classroom and on campus.

• Kelsey Naughton

This is the first installment in a series of posts delving into the results of FIRE’s "Speaking Freely"  report on college students’ attitudes toward expression on American campuses. In this post, we will talk about the first section of our report, which focuses on students’ comfort in expressing opinions on their campus. Next week we will explore the partisan and ideological divides toward expression on campus.

In a previous post discussing the larger area of research into which FIRE’s "Speaking Freely"  report fits, we noted that students’ attitudes toward expression on campus were analyzed in the 2011 book, “ The Still Divided Academy ” by Stanley Rothman, April Kelly-Woessner, and Matthew Woessner. Although the results in their book are not directly comparable to our survey’s results due to differences in question wording, Rothman and his coauthors had similar results to ours and drew complimentary conclusions.

The survey data analyzed in “ The Still Divided Academy ” included questions on self-expression, which were asked of 1,466 college students. Students responded to the following two questions: (1) “How often, if at all, did the student respondent avoid expressing any particular points of view because of a negative reaction from faculty?” (2) “How often, if at all, did the student respondent avoid expressing any particular points of view because of a negative reaction from other students?”

Our questions were slightly different. We asked students how strongly they agreed or disagreed with the following statements: (1) “In my college classes, I have stopped myself from sharing my ideas and opinions,” and (2) “When I spend time on campus outside of my classes, I have stopped myself from sharing my ideas or opinions.” If students agreed or strongly agreed with one of these statements, we provided them a list of reasons why they may have stopped themselves from sharing. The list included options such as “I thought I would offend my classmates,” and “I thought the professor would disagree with me.” Students were able to select as many reasons as applied to their situation. Like Rothman et al., we made sure to include reasons for self-censorship that may originate from professors or other students.

Rothman and his co-authors’ findings on student expression are discussed in depth in Chapter 6 of the “ The Still Divided Academy ,” but we will highlight two findings here. First, the authors found that “[students] are more likely to withhold opinions because of other students’ reactions than they are because of faculty reactions.”

In our survey results, we find additional support for Rothman et al.’s finding that students are more likely to stop themselves from expressing opinions because of a negative reaction from other students than because of a negative reaction from faculty. We find the following:

• Forty-eight percent of students might self-censor in the classroom because another student might judge them; 
• Thirty percent of students might self-censor in the classroom because they might offend another student; 
• Twenty-seven percent of students might self-censor in the classroom because the professor might disagree with them; 
• Twenty-one percent of students might self-censor in the classroom because the professor might give them a lower grade.

We find similar results when students are on campus, but outside of the classroom, with more than thirty percent of students self-censoring because another person might find what they say to be politically incorrect, because they might hurt another person’s feelings, or because they might be judged by another person.

Rothman and his coauthors write that students may be more likely to avoid expressing a point of view when interacting with students than when interacting with professors because “students have greater interaction and more conversations with other students, so the frequency of self-censoring may be a function of the number of opportunities for disagreement.” The more times students interact with each other, the more opportunities they have both to express their points of view, and to stop themselves from sharing. We agree, and reported that “it makes sense that students who have spent more time on campus will have had more opportunities to express an idea or opinion — and to stop themselves from expressing an idea or opinion.”

Rothman et al. also found that “students do not differ in their willingness to express opinions according to party affiliation.” Our results diverge slightly from the results discussed in “ The Still Divided Academy ,” but this may be because their sample was surveyed more than fifteen years before ours, or because of the differences in question wording.

Both inside and outside of the classroom, we find that “[Democratic students] are slightly more comfortable sharing their opinions in the classroom than [Republican students].” Our results show that the Democratic students are only seven to nine percentage points more comfortable than their Republican peers, which is only slightly more than the two percentage point difference reported by Rothman et al.

The margin of error for our survey — which is discussed in more depth in our survey FAQ — indicates that this difference between Democrats and Republicans could actually be even smaller than seven to nine percentage points, bringing it more closely in line with Rothman and his coauthors’ findings. Alternatively, the margin of error for our survey could indicate that the difference in comfort felt by students of different partisanships could be larger, with Democrats feeling even more comfortable expressing their opinions on campus than their Republican peers.

No matter how small it may be, the emergence of a partisan divide in how comfortable college students feel expressing opinions on campus is something that we believe deserves more research.

We are encouraged to know that the findings in our report are in many ways consistent with those discussed in “ The Still Divided Academy ,” even though our questions were not worded exactly the same and were asked of students more than fifteen years after the data analyzed in the “ The Still Divided Academy ” was collected. As we have previously noted , replication is extremely important in social science research, and it is valuable to understand how student attitudes have changed over time.

If you are interested in learning more about how faculty, administrators, and students feel about issues affecting the academy, we encourage you to delve into the pieces we highlighted in our previous review . We hope you check back next week to learn about partisan and ideological divides among college students.

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Your chance of acceptance, your chancing factors, extracurriculars, is it too superficial to write my college essay about makeup and self-expression.

Makeup is a big part of my artistic expression and self-discovery, and I was playing with the idea of making it the heart of my college essay. I'm just stressed it might seem too superficial to the admissions committee. Would that be the case?

Absolutely not! Colleges are looking for essays that reflect who you are and what you’re passionate about. If makeup is your form of artistic expression, then it's a legitimate topic. What matters is how you frame your essay. The focus should be on your journey of self-discovery, creativity, and how makeup has played a significant role in shaping your identity.

For example, if conceiving of and executing makeup designs has taught you about the importance of attention to detail, share that. The key is to connect your love for makeup to larger skills and insights that are relevant to college success. Remember, a unique and well-written essay on an uncommon topic can often be more memorable than a typical response. So go ahead and let your passion for makeup shine through your words!

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Home — Essay Samples — Life — Self Reliance — Self Expression With The Help Of T-Shirts

Self Expression with The Help of T-shirts

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Published: Apr 15, 2020

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