The Shame Spiral –
• “I made a mistake.”
• “I better run away from this situation.”
• “Wow, I’m a terrible human being.”
• “Everyone hates me. I hate me.”
• “I should just stay away from everyone.”
• “I’m such a burden anyway.”
• “There’s no point. I’m always going to suck.”
• “I’m so worthless.”
1. Know that everyone makes mistakes, and most of them are fixable. You are human.
2. Instead of focusing on the shame, focus on the solutions moving forward. It’s a learning experience.
3. Use affirmations and practice self-compassion, “It’s okay to make mistakes. I’m allowed to be upset.”
4. Talk (or write) about your feelings. Find a positive outlet for those emotions.
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