How To Cope With Feelings Of Guilt (Part 2)
4.6 هزار بار بازدید -
3 سال پیش
-
A recent study found that,
A recent study found that, on average, people spend roughly 5 hours a week feeling guilty.
That may not seem like a lot of time, but it translates to about 5 % of your waking hours devoted to one singular, unpleasant emotion.
And for many of us, we often aren’t sure what to do to manage guilt or how to make this feeling go away.
RESOURCES & LINKS:
____________________________________________
An Exploration of the Structure of Effective Apologies: https://onlinelibrary.wiley.com/doi/a...
____________________________________________
Prolonged feelings of guilt can lead to problems with depression, difficulties with concentration, decreased productivity and efficiency, increased self-punishment, decreases in creativity and life satisfaction.
For today’s video, I will focus on covering the final three steps of my 5-step plan to help cope with feelings of guilt.
But before I do that, I will review the first two steps, which I covered in part 1 of this video.
For the first step, it’s important to identify when you feel guilt.
A good place to start with that is over the course of a day or two, write down which thoughts and situations create feelings of guilt and the frequency and intensity of these feelings.
And second, I want you to review the thought and situations you’ve listed in your thought record and ask yourself what would be an appropriate amount of guilt to feel for thoughts or situations.
Or said another way, if a close friend had these same thoughts or situations listed, how much guilt do you think they should feel.
For my third strategy, it’s important to examine the evidence.
If there is no factual reason to feel guilty, it’s important to use evidence to help let go of the guilt.
If this is too difficult to do at first, practice letting go of the guilt for short periods of time.
Fourth, if you’ve found a thought or situation that warrants feeling guilty, use this discomfort for its intended purpose.
Make amends to someone by giving a proper apology.
And, of course, you have to receive permission from the other person in order to give that apology.
For my fifth step, it’s important to learn a lesson from the situation, so the same mistake isn’t repeated over and over again, and let go of the guilt.
And for a final bonus step, if you are still struggling to let go of feelings of guilt, try using the Best Friend Test or the Rocking Chair test to provide further evidence and clarity for why you should let go of feelings of guilt.
So, I hope you found these strategies helpful for coping with feelings of guilt.
If you’re experiencing challenges implementing these steps, please contact us @ https://www.drsullivan.ca/
Thank you for watching, and be sure to watch part 2 of my video about How To Cope With Feelings of Guilt, which will be released shortly.
Subscribe: https://www.youtube.com/SullivanAssoc...
Find us on Facebook: Facebook: sullivanpsychology
And on Instagram: Instagram: sullivan.clinical.psychology
That may not seem like a lot of time, but it translates to about 5 % of your waking hours devoted to one singular, unpleasant emotion.
And for many of us, we often aren’t sure what to do to manage guilt or how to make this feeling go away.
RESOURCES & LINKS:
____________________________________________
An Exploration of the Structure of Effective Apologies: https://onlinelibrary.wiley.com/doi/a...
____________________________________________
Prolonged feelings of guilt can lead to problems with depression, difficulties with concentration, decreased productivity and efficiency, increased self-punishment, decreases in creativity and life satisfaction.
For today’s video, I will focus on covering the final three steps of my 5-step plan to help cope with feelings of guilt.
But before I do that, I will review the first two steps, which I covered in part 1 of this video.
For the first step, it’s important to identify when you feel guilt.
A good place to start with that is over the course of a day or two, write down which thoughts and situations create feelings of guilt and the frequency and intensity of these feelings.
And second, I want you to review the thought and situations you’ve listed in your thought record and ask yourself what would be an appropriate amount of guilt to feel for thoughts or situations.
Or said another way, if a close friend had these same thoughts or situations listed, how much guilt do you think they should feel.
For my third strategy, it’s important to examine the evidence.
If there is no factual reason to feel guilty, it’s important to use evidence to help let go of the guilt.
If this is too difficult to do at first, practice letting go of the guilt for short periods of time.
Fourth, if you’ve found a thought or situation that warrants feeling guilty, use this discomfort for its intended purpose.
Make amends to someone by giving a proper apology.
And, of course, you have to receive permission from the other person in order to give that apology.
For my fifth step, it’s important to learn a lesson from the situation, so the same mistake isn’t repeated over and over again, and let go of the guilt.
And for a final bonus step, if you are still struggling to let go of feelings of guilt, try using the Best Friend Test or the Rocking Chair test to provide further evidence and clarity for why you should let go of feelings of guilt.
So, I hope you found these strategies helpful for coping with feelings of guilt.
If you’re experiencing challenges implementing these steps, please contact us @ https://www.drsullivan.ca/
Thank you for watching, and be sure to watch part 2 of my video about How To Cope With Feelings of Guilt, which will be released shortly.
Subscribe: https://www.youtube.com/SullivanAssoc...
Find us on Facebook: Facebook: sullivanpsychology
And on Instagram: Instagram: sullivan.clinical.psychology
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