How Can Self-Care Help With Managing Feelings of Shame?
Learn how self-care can help with managing feelings of shame that can counteract the negative self-talk and self-blame that often accompany shame.
Selfpause Affirmation App
Download the app to get 1,000’s of affirmation meditations and everything you need to write, record and listen to your own.
Shame is a potent feeling that can be challenging to control. It is frequently accompanied by emotions of shame, remorse, and worthlessness. Shame can have a huge impact on our mental health and well-being, as well as on our behavior and thought patterns. Thankfully, self-care techniques can aid in the management of shame and promote healing and growth. This article examines how self-care can aid in the management of feelings of shame.
Employ Self-Compassion
Self-compassion is an essential component of self-care for handling feelings of shame. Self-compassion entails treating oneself with the same kindness, care, and understanding as one would a close friend. Self-compassion enables us to better handle feelings of shame and foster a greater sense of self-worth.
To practice self-compassion, you must first acknowledge the challenging feelings you are experiencing. Rather than judging or blaming yourself, try approaching these feelings with compassion and understanding. This may involve telling oneself reassuring phrases, such as “It’s alright to feel this way” or “I’m doing my best.” You might also attempt visualization techniques, such as visualizing yourself in a warm embrace or surrounded by a calming light.
Identify Triggers
Recognizing triggers is an essential component of shame management. Triggers are situations or occurrences that can elicit negative feelings and memories. By understanding our triggers, we may become more aware of the events that are likely to elicit shame and take actions to manage them.
To discover triggers, consider past situations in which you have felt ashamed. Ask yourself what was occurring, who was involved, and what your thoughts and emotions were at the moment. This can help you recognize trends and triggers that are likely to cause guilt in the future. Once you have recognized your triggers, you can build tactics to handle them, such as self-care skills, seeking help, and avoiding particular situations.
Observe Mindfulness
Mindfulness is a highly effective self-care activity that can aid in the management of shame. Mindfulness includes paying nonjudgmental attention to the current moment. Through cultivating mindfulness, we can increase our awareness of our thoughts and emotions and learn to handle them more efficiently.
Choose a peaceful spot where you can sit or lie down comfortably in order to practice mindfulness. Take several deep breaths and concentrate on your breathing. Become aware of the feelings of your breath as it enters and exits your body. If your mind wanders, softly return your focus to your breathing. You can also attempt mindfulness activities such as body scans, in which you focus your attention on various regions of your body and become aware of any sensations or emotions that arise.
Seek Help
Finding help is an essential component of coping with emotions of shame. It can be challenging to manage challenging emotions on our own, and the help of others can make a significant impact. This may involve contacting a trusted friend or family member, a therapist or counselor, or a support group.
It is crucial to locate someone who is nonjudgmental and sympathetic when seeking support. This may include contacting a mental health expert who is equipped to assist folks in coping with challenging feelings such as shame. You may also want to consider joining a support group, where you may interact with people going through similar situations and receive encouragement and support.
Participate in Self-Care Activities
Participating in self-care activities is a crucial component of coping with emotions of shame. Activities that improve physical, emotional, and mental health constitute self-care. When we take care of ourselves, we are better able to manage challenging emotions and develop a feeling of self-worth.
Self-care can take on a variety of forms, and it is essential to identify activities that work for you. This may involve indulging in physical activity, meditation, taking a bath, spending time in nature, or engaging in creative pursuits such as art or music. The idea is to identify hobbies that make you feel more connected to yourself and provide you joy.
Contradict Negative Ideas
Negative thoughts can contribute to emotions of inferiority and shame. We can create a more optimistic and realistic picture of ourselves when we are able to question negative notions. This can minimize emotions of shame and facilitate healing and progress.
To combat negative ideas, you must first recognize them. Notify yourself when you have negative ideas about yourself, and record them. Then, attempt to confront these notions by questioning whether they are grounded in reality. Are these thoughts supported by evidence, or are they only negative self-talk? You might also attempt to reframe negative beliefs in a realistic and constructive manner. For instance, if you are thinking “I am a failure,” you may reframe this notion as “I am not perfect, but I am doing my best.”
Establish Boundaries
Establishing limits is a crucial aspect of self-care when it comes to coping with emotions of shame. Setting limits on what we are ready to accept in our relationships and interactions with others constitutes creating boundaries. When we establish limits, we are better able to safeguard our own wellbeing and enhance our sense of self-worth.
To establish boundaries, you must first choose what you will and will not accept in your relationships and interactions with others. This may mean declining requests that are not in your best interest or limiting the amount of time you spend with particular individuals. It is essential to communicate your boundaries in a clear and aggressive manner, while still showing consideration for others.