Think about the last time you felt goosebumps. At a concert? Staring up at the night sky? Watching a child experience something for the first time?

That feeling—part wonder, part vastness, part humility—is awe.

Awe is an emotional response to something vast that transcends your current frame of reference. It’s an ancient and cutting-edge emotion that usually makes you rethink your place in the world. But it is far more than a fleeting feeling. It’s a biological reset button for your brain and body, with measurable effects on your nervous system, mood, and even your sense of meaning in life.

People often believe that awe can be difficult to find in daily life. But awe is all around us.

In this piece, we’ll explore awe, the science behind it, and how to find more of it in your life. For a deeper dive, you can listen to the latest episode of Mental Health Bites here or on Apple Podcasts. You can also find more short clips and helpful tips at my YouTube channel.

Let’s dive in.

The Science of Awe

We used to think awe was just poetic or spiritual. But now, scientists like Dacher Keltner and his colleagues at UC Berkeley have mapped out awe’s effects in the lab.

* Awe provides a nervous system reset. Awe activates the parasympathetic nervous system. (That’s your rest-and-digest mode, the opposite of fight-or-flight.) Awe slows your heart rate, lowers blood pressure, and helps your body shift into calm.

* Awe reduces rumination. When you’re in awe, your brain’s default mode network—the one responsible for self-referential, looping thoughts—quiets down. That means fewer “what ifs” and “should haves.” Awe literally shrinks your inner monologue.

* Awe boosts meaning. Awe expands your sense of time and space. People report feeling more connected to others, more inspired to help, and more satisfied with life after awe experiences.

* Awe promotes humility and perspective. Awe makes you feel small, but in a good way. Psychologists call this the “small self.” When you feel small in relation to something vast, you stop obsessing over little irritations and zoom out to see the bigger picture.

Awe Is All Around Us

There are plenty of common myths about awe that can keep us stuck in the belief that adding more awe to our lives is impossible. These are myths like:

* Awe requires travel.

* Awe takes too much time.

* Awe is rare.

But these aren’t true.

Natural wonders can spark awe, but so can art, music, or even meaningful human interactions. And you don’t need hours to find a moment of awe. Awe micro-moments, in fact, are some of the most effective. Even one to two minutes of intentional observation—like noticing light streaming through a window—can shift your mood.

. While it’s rare if you don’t look for it, awe isn’t hard to find.

* Awe is found in listening to a live choir or even your favorite song through good headphones.

* Awe is found in watching time-lapse videos of plants blooming or galaxies expanding.

* Awe is found looking into your child’s eyes when they learn something new.

* Awe is found standing in front of a tall skyscraper and really noticing the scale.

* Awe is found in reading or hearing a story of human resilience.

I personally experience awe every time I travel by plane and see the earth from above. It never gets old.

Once you train yourself to notice awe, you’ll start to find it almost everywhere.

Adding Awe to Your Life: A Practical Tip

If you’re caught in cycles of overthinking or worry, if life feels flat (like the days are blending into one another), if you feel disconnected from others or from a sense of purpose, or if you’re constantly in “doing” mode, with no pause to just observe, you might be in need of a shot of awe.

To add more awe to your life, try an awe walk. Here’s how it works:

* Set the intention. Go for a walk, but instead of focusing on errands, focus on finding awe.

* Slow down. Walk at half your normal pace. This shift alone changes your awareness.

* Look for novelty. Search for things vast, surprising, or beautiful. This could be architecture, trees, the sky, even patterns on the sidewalk.

* Pause and feel. When something sparks wonder, stop for a moment. Notice how your body feels. Goosebumps? Chills? Maybe even tears?

* Reflect afterward. Ask: How do I feel now compared to before?

If a walk isn’t possible, listen to music that gives you chills, watch a documentary about the universe, or enjoy some art, either in person or online.

Awe is a Superpower

Awe is a superpower, and we all have access to it. It doesn’t require money or travel, just attention and openness.

When you cultivate awe—whether through walks, art, music, or micro-moments—you give your nervous system a reset, you quiet the mental noise, and you reconnect to meaning in life.

If you know someone who’d benefit from a shot of awe, share this piece with them. It might help more than you know.

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About me:

Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.

Dr. Judy received her bachelor’s degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA’s Semel Institute.

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