Forgiving yourself is far more challenging than forgiving someone else because you must live with yourself and your thoughts 24/7. Despite the challenge, emotionally healthy people must have the capacity to forgive themselves when they have made a mistake.
When you forgive yourself, you are not pretending as though it never happened. On the contrary, you are acknowledging that your actions have consequences. But the consequences need not include self-inflicted negative feelings.
Not forgiving yourself is like picking at an open wound; you are only making a bad situation worse. The wound is already there, but you do have control over your reaction to it, and you can stop it from getting worse.
1. Accept yourself and your flaws.
Know that despite your flaws, you are okay as you are. Your flaws, rather than making you “less” of a person, are what make you who you are. What you think of as a defect actually makes you far more interesting to others.
You are not perfect. You make mistakes.
But you are also on a path of growth. Your mistakes and failures help you improve. As flawed as you may be, you must accept yourself, flaws and all, if you are to make progress in your life.
2. Remember that you are not a bad person.
You can do something wrong while still being a good person. A lot of guilt or shame can make you feel like there is something wrong with you.
Realize, right now, that there is a very big difference between doing a bad thing and being a bad person. Even when you do something that you regret, you most likely had a valid reason for doing it at the time (even if that reason doesn’t make rational sense).
You didn’t do something bad because you are a fundamentally bad person; there was an intent, or valid motivation, behind your action.
3. Talk to someone.
Sometimes you just need to get it off your chest. Talking to someone else about what is bothering you can have serious benefits.
Another perspective. When you are upset at yourself, emotions can cloud your reasoning abilities. A friend will often point out a reason why you deserve to forgive yourself that you never would have seen.
Social support. You always feel better when somebody else has your back. Knowing that other people are less critical of you then you are of yourself can be encouraging.
Therapy. Professional help may be necessary or at least a good decision in some cases. If your self-hatred seems insurmountable, you might want to consider this.
4. Talk to your internal voice.
It can be useful to “personalize” your internal voice. Imagine that there is some other entity that is thinking your self-critical thoughts and have a conversation with them.
It might sound silly, but you should give this entity a name, which will reinforce the idea that this voice is separate from you.
During your “conversation” I want you to ask your internal, critical voice what its positive intention is. This voice is saying what it’s saying for a reason. It might be to protect you, to prevent you from making the same mistake again, or to help you improve in some way.
When you realize that your thoughts of guilt or shame are intended for your benefit, it becomes easier to forgive yourself. You can find another way to satisfy that positive intent while reducing your guilty feelings.
5. Do the best friend test.
Imagine your best friend had done exactly what you did and then came to you for advice. What would you tell them?
You would reassure them and tell them not to be so hard on themselves. You would tell them that everyone makes mistakes. You would tell them that they deserve to be forgiven.
Why can’t you say this to yourself?
If you can forgive yourself when you make a mistake, it becomes easier for you to address the consequences of your action in a productive way.
When you forgive yourself, you are not pretending as though it never happened. On the contrary, you are acknowledging that your actions have consequences. But the consequences need not include self-inflicted negative feelings.
Not forgiving yourself is like picking at an open wound; you are only making a bad situation worse. The wound is already there, but you do have control over your reaction to it, and you can stop it from getting worse.
1. Accept yourself and your flaws.
Know that despite your flaws, you are okay as you are. Your flaws, rather than making you “less” of a person, are what make you who you are. What you think of as a defect actually makes you far more interesting to others.
You are not perfect. You make mistakes.
But you are also on a path of growth. Your mistakes and failures help you improve. As flawed as you may be, you must accept yourself, flaws and all, if you are to make progress in your life.
2. Remember that you are not a bad person.
You can do something wrong while still being a good person. A lot of guilt or shame can make you feel like there is something wrong with you.
Realize, right now, that there is a very big difference between doing a bad thing and being a bad person. Even when you do something that you regret, you most likely had a valid reason for doing it at the time (even if that reason doesn’t make rational sense).
You didn’t do something bad because you are a fundamentally bad person; there was an intent, or valid motivation, behind your action.
3. Talk to someone.
Sometimes you just need to get it off your chest. Talking to someone else about what is bothering you can have serious benefits.
Another perspective. When you are upset at yourself, emotions can cloud your reasoning abilities. A friend will often point out a reason why you deserve to forgive yourself that you never would have seen.
Social support. You always feel better when somebody else has your back. Knowing that other people are less critical of you then you are of yourself can be encouraging.
Therapy. Professional help may be necessary or at least a good decision in some cases. If your self-hatred seems insurmountable, you might want to consider this.
4. Talk to your internal voice.
It can be useful to “personalize” your internal voice. Imagine that there is some other entity that is thinking your self-critical thoughts and have a conversation with them.
It might sound silly, but you should give this entity a name, which will reinforce the idea that this voice is separate from you.During your “conversation” I want you to ask your internal, critical voice what its positive intention is. This voice is saying what it’s saying for a reason. It might be to protect you, to prevent you from making the same mistake again, or to help you improve in some way.
When you realize that your thoughts of guilt or shame are intended for your benefit, it becomes easier to forgive yourself. You can find another way to satisfy that positive intent while reducing your guilty feelings.
5. Do the best friend test.
Imagine your best friend had done exactly what you did and then came to you for advice. What would you tell them?
You would reassure them and tell them not to be so hard on themselves. You would tell them that everyone makes mistakes. You would tell them that they deserve to be forgiven.
Why can’t you say this to yourself?
If you can forgive yourself when you make a mistake, it becomes easier for you to address the consequences of your action in a productive way.