10 Tips To Help Stop Feeling Guilty

You've undoubtedly done something you regret during your life. The important thing is to acknowledge them and start working towards finding a way past them.


Most people have because mistakes are a natural part of human development. Even yet, the guilt that comes in and takes up residence in your brain can cause significant emotional and physical distress.


You may associate guilt with the unpleasant twist in your stomach that comes with the realization that you've wounded someone else. Perhaps you also experience frequent self-judgment and criticism due to your memories of what happened and your dread of others discovering what happened..


Guilt is an exhilarating feeling.

Guilt motivates you to improve your conduct by allowing you to acknowledge your behaviours. It may also cause you to obsess about what you could have done differently.


If you've never felt comfortable admitting a mistake, your shame may feel exaggerated to the point of being unbearable.


Though guilt can occasionally foster beneficial progress, it can persist and hold you back long after others have forgotten or forgiven you.


Have trouble with the weight of them? These 8 suggestions can help lighten your load.


Identify your Sin.

Ignoring your shame or attempting to push it away may appear to be a good tactic at the time. You can figure that if you don't worry about it, it will gradually fade and disappear. Right?


No, it does not.


Unaddressed guilt, like other emotions, can accumulate and intensify, making you feel worse over time.


Refusing to accept your guilt may momentarily keep it from infiltrating your daily life, but hiding your feelings is not a long-term solution. To truly handle guilt, you must first acknowledge your feelings, no matter how terrible.


Try out the following exercise:

Make some alone time for yourself.


Bring a journal with you to record your ideas.


Say or write down what happened: "I feel awful because I yelled at my kids." "I betrayed a pledge." "I lied on an exam."


Allow yourself to experience guilt, frustration, regret, wrath, and other feelings. Writing down your feelings might be beneficial.


Sit with those feelings and investigate them with interest rather than judgment. Many circumstances are more complicated than they look, and unravelling the knot of anxiety might help you gain a deeper understanding of your feelings.


Daily mindfulness meditation and journaling can help if you have difficulty accepting guilt. These techniques can help you get better acquainted with your emotions, making it easier to accept and work through even the most unpleasant ones.


Investigate the source

Before successfully navigating guilt, you must first understand where it comes from.


It's natural to feel guilty when you know you've done something wrong, but guilt can also arise in response to situations over which you had little or no control.


Even if you admit them, owning up to mistakes is vital. It's also crucial to notice when you unnecessarily blame yourself for matters over which you have no control.


People frequently feel guilty about things they have no control over. You may feel guilty about ending a relationship with someone who still cares about you or because you have a fantastic career while your best buddy cannot find work.


Guilt can also originate from the notion that you have failed to meet standards for yourself or others. Of course, this guilt does not reflect the effort you've put in to overcome the obstacles that have kept you from reaching your goals.


Some familiar sources of guilt are:

● Surviving a traumatic event or disaster

● The Conflict between your principles and the decisions you've made

● Concerns about one's mental or physical health

● You have thoughts or wants that you believe you should not have.

● Focusing on your personal needs when you believe you should be focusing on others

● Is someone else constantly making you feel bad? Here's how to deal with guilt-tripping.


Make apologies and apologize.

After wrongdoing, a heartfelt apology can help you start mending the harm. By apologizing, you express remorse and regret the person you have offended and how you want to avoid making the same mistake in the future.


You may not receive forgiveness immediately or since apologies do not always restore broken trust.


However, sincerely apologizing can help you heal since it allows you to communicate your feelings and hold yourself accountable after making a mistake.


To make an effective apology, you should:

● Recognize your position

● Demonstrate regret

● Refrain from making excuses

● Request forgiveness

● Continue by displaying regret in your conduct.


The most genuine apology is meaningless if you never do things differently in the future.


Making apologies entails committing to change.

Perhaps you feel guilty for not spending enough time with your loved ones or for failing to check in when they require assistance. After apologizing, show your willingness to improve by asking, "What can I do to help?" or "How can I be there for you?"


You may not always be able to apologize directly. If you cannot contact the person you have offended, consider writing a letter instead. Even if they never read your apology, writing it down can be beneficial.


You may also owe yourself an apology. Instead of holding to guilt and punishing yourself for an honest error, remember that no one accomplishes everything perfectly all the time.


To make amends, commit to self-kindness rather than self-blame in the future.



Learn from the past

You can't fix every problem; specific errors may cost you a valuable relationship or a good buddy. Guilt paired with sadness over someone or something you've lost can be difficult to overcome.


You must first embrace the past before you can go on. Looking back and meditating on your memories will not make things right.


You can't change the course of events by recreating instances with different outcomes, but you can always think about what you've learned:


What caused the error? Investigate the triggers that led your action and any feelings that pushed you over the line.


What would you do differently this time?


What did your actions reveal about you? Do they indicate any specific behaviours you should improve on?


Exercise gratitude

When dealing with difficulties, mental anguish, or health concerns, it's easy to feel guilty about requiring assistance. Remember that people tie in with others to create a community that can assist.


Consider the following scenario. You'd most likely want to be there for your loved ones if they require assistance or emotional support. You probably don't want them to feel wrong about their difficulties.


There is nothing wrong with requiring assistance. Life is not designed to be experienced alone.


Rather than feeling guilty when you struggle, practice appreciation by:

● Praising loved ones for their thoughtfulness

● Expressing your gratitude

● Appreciating any chances that have arisen as a result of their assistance

● Committing to repaying this assistance once you're on more solid ground

● Self-compassion should take the place of negative self-talk.

● Making a mistake does not make you a horrible person; everyone makes mistakes from time to time.


Guilt can lead to severe self-criticism, but lecturing yourself on how badly you screwed up won't improve things. You may have to face some outward repercussions, but self-punishment frequently has the most emotional impact.


Instead of criticizing yourself, consider what you would tell a friend in a similar position. Perhaps you could highlight their accomplishments, remind them of their talents, and express how much you appreciate them.


You are deserving of the same consideration.


People and the situations they find themselves in are both complexes. You may be responsible for your error, but so may the others involved.


Reminding yourself of your worth can build confidence, making it easier to think clearly and avoid being persuaded by emotional suffering.


Remember that guilt can be used to your advantage.


Guilt might be a warning sign if you've taken a decision that contradicts your principles. Rather than allowing it to overwhelm you, try putting it to use.


When used as a tool, guilt can shed light on aspects of yourself that you are unhappy with.


Perhaps you struggled with honesty and were ultimately caught lying. Maybe you want to spend more time with your family, but something constantly comes up.


Solving those situations can put you on a more productive road.


If you feel terrible about not spending enough time with your friends, you may make a more significant effort to connect with them. When stress causes you to lose focus on your relationship, try committing one night a week to your partner.


It's also important to consider what guilt tells you about yourself.


Regret for inflicting harm on another person indicates that you have empathy and did not mean to create harm. Making a change in your life may then entail working on strategies to avoid making that mistake again.


If you tend to feel awful about situations over which you have no control, it may be good to seek professional treatment to investigate the sources of your guilt.


It would help if you forgave yourself.

Self-forgiveness is an important aspect of self-compassion. When you forgive yourself, you admit that you, like all other humans, made a mistake. Then you may look forward without allowing that error to define you. Accepting your flaws allows you to show yourself love and kindness.


Self-forgiveness entails four significant steps:

● Accept accountability for your actions.

● Express guilt and regret without turning them into humiliation.

● Commit to making atonement for any hurt you have caused.

● Practice self-acceptance and believing in your ability to do better in the future.


Consult with people you trust.

Understandably, people have difficulty discussing guilt. After all, it's not easy to bring up a regrettable mistake. This means that guilt can separate you, and loneliness and isolation can make healing difficult.


You may be concerned that others will judge you for what happened, but this is not always the case. In reality, you may discover that loved ones provide a lot of help.


People who care about you will generally show you kindness and compassion. Sharing unpleasant or challenging feelings can also help to release tension.


Friends and family might also make you feel less isolated by sharing their experiences. Almost everyone has done something they regret. Therefore, most people understand how it feels to be guilty.


An outside perspective can also help, especially if you're dealing with survivor guilt or guilt over something over which you had no control.


Consult a therapist.

Guilt that is severe or persistent does not always lift easily. Some people have difficulty working through feelings of guilt related to:


● nagging thoughts

● depression

● abuse or trauma


Talking about guilt is difficult when you're afraid of being judged. Avoiding these sensations, on the other hand, frequently worsens the condition. If you want to know more about our Mental Health First Aid courses, please click here.


Guilt may impact relationships and add stress to daily living over time. It can also contribute to sleep problems and mental health issues. It can also lead to coping mechanisms such as substance abuse.


When an undercurrent of sorrow, rumination, and regret pervades your daily interactions, preventing you from being present with yourself and others, seeking professional help may be a wise next step.


A therapist can help you identify and address the sources of your guilt, explore appropriate coping methods and create greater self-compassion.




Conclusion

Guilt is a thing of the past. You may start letting things go by developing your resilience and gaining confidence in your ability to make better decisions in the future.


If you're battling to overcome emotions of guilt, realize that you're not alone. Therapy can provide a safe environment to learn to forgive yourself and move forward.








References:
● Clay RA. (2016). Don't cry over spilled milk—The research on why it's important to give yourself a break.
apa.org/monitor/2016/09/ce-corner
● Cornish MA, et al. (2015). A therapeutic model of self‐forgiveness with intervention strategies for counselors.
onlinelibrary.wiley.com/doi/abs/10.1002/j.1556-6676.2015.00185.x
● COVID-19 psychological wellness guide: Managing guilt. (2020).
med.emory.edu/departments/psychiatry/_documents/tips.managingguilt.pdf
● Guilt. (n.d.).
dictionary.apa.org/guilt
● Holloway JD. (2005). Guilt can do good.
apa.org/monitor/nov05/guilt
● Karlsson G, et al. (2009). The experiences of guilt and shame: A phenomenological–psychological study.
link.springer.com/article/10.1007/s10746-009-9123-3
● Kennelly S. (2014). When guilt stops gratitude.
greatergood.berkeley.edu/article/item/when_guilt_stops_gratitude
● Princeton University. (2013). Weighed down by guilt: Research shows it's more than a metaphor [Press release].
princeton.edu/news/2013/10/08/weighed-down-guilt-research-shows-its-more-metaphor


2 views0 comments

Recent Posts

See All

About Me

about me Julie mental health.png

I am a multi-award-winning women's healthcare advocate.

 

I am extremely passionate about women's healthcare and mental health.

Did you know that - You are more likely to meet someone about to attempt suicide than about to have a heart attack? Everyone should know what to do.

#MENTALHEALTHMATTERS

win or learn.png

Posts Archive