Acknowledge And Neutralize Unhealthy Guilt

A natural reaction to guilt can be to compulsively apologize or to distract oneself. Our voice of guilt or conscience can be helpful if we slow down and listen to it. Identify, acknowledge, accept and allow the feeling of guilt. Check what rules were broken, including all the should’s and shouldn’ts that arose out of the consequences of our action.

If we break a realistic rule, we can understand that the guilt is healthy, but if the rule that is broken is rigid, unrealistic, extreme or misaligned with our values, we may have excessive and toxic guilt.

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We can turn the unpleasant feelings of guilt into a positive, constructive experience that is beneficial for us and others.

Seeing that we have done something that is totally unacceptable can be taken in both negative and positive terms. We cannot become a better person by attacking, punishing or criticising ourselves. Our improvement depends on our not being harsh on ourselves, bringing in compassion and taking swift action to repair the unpleasant situation.

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Guilt Gone Wrong

Guilt is a normal emotion and at the right levels can be useful in our relationships, but unhealthy guilt has high levels of anxiety, pressure and shame associated with it, which can be toxic to our lives.

Guilt occurs when certain rules are broken. While some rules are universal and need to be upheld, there are certain rules which are self-made or imposed by society:

  1. Don’t disappoint others.
  2. Never get angry.
  3. Always say Yes.

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  1. Healthy guilt occurs when you break a reasonable rule, but if you break an unrealistic or unreasonable rule, you experience unhealthy guilt.
  2. If someone is upset, it does not necessarily mean they are really hurt by your behaviour.
  3. Unhealthy guilt often comes with a lingering shame.
  4. The purpose of healthy guilt is to guide you, but unhealthy guilt is there to punish and mentally abuse you.

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Doing something you shouldn't

Guilt is considered to be a negative emotion - a sense that you've done something wrong.

But, there is a special kind of enjoyment that comes from doing something you shouldn't do. For example, eating a forbidden chocolate bar can boost pleasure.

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Can Guilt Make You Happy?

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Depression is not a joke

Traits of a perfectly hidden depression syndrome

 • Your perfectionism is fueled by a constant, critical inner voice of intense shame or fear.

 • You demonstrate an excessive sense of responsibility and look for solutions.

 • You are unable to accept and express painful emotions.

 • You dismiss or discount abuse or trauma.

 • You worry a lot and avoid situations where you're not in control.

 • You are highly focused on tasks and expectations and validate yourself with your accomplishments.

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Positive and destructive perfectionism

Constructive or healthy perfectionism is a personality trait that is associated with finding enjoyment and fulfilment from doing things well. The focus is process-oriented, where you learn from your mistakes.

A darker side of perfectionism is a self-destructive and addictive belief system where the person thinks a perfect life can prevent or minimize the painful feelings of shame, judgment and blame. This form of perfectionism involves trying to constantly meet perceived expectations of what 'perfect' is.

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