Shame is something that I am very familiar with. I am not sure if mine looks/feels/smells the same as yours, but I hope I can add something here.
My shame has a couple different shapes. The big one is the pure dread and turning of everything inside you when you screw something up, for me it’s the idea that I hurt someone. You can know that I completely loath everything I am. And I have found that I take credit for way too many people’s feelings. The second large manifestation of my shame is ruminations. This is a newer idea to me, so I’m still exploring all ins and outs. But, it’s the times when I just rerun the mental film on the aforementioned shameful events. This can happen when I’m reminded or just cause I was driving and it came to me. The third big impact I’ve found is the foundation of my self image is infested with shame. Because I was taught that I wasn’t worthwhile as a kid, no one can prove to me that I am. Or at least they haven’t been able to so far. So when a situation could even suggest that I wasn’t perfect, I am automatically thinking through all the things I did wrong.
I have found, for me, that ignoring the shame is not healthy or effective long term. No matter how nice I built my personality, the foundation was always compromised. The shame would ultimately bubble up and blow up whatever idea of myself I tried to develop. And the only thing I had to fall back on was my shame-filled foundation.
The thing that I have found to help and subsequently the thing that I am struggling to do is sitting down in my bull crap and seeing what is correct and what is lies. It’s a slow and tedious process. What I try to do is:
- Pay attention to my inter-dialogue in shameful situations. What am I saying? Is it correct?
- After I have finished reacting to the trigger, run through the situation looking for things that I might have misunderstood. Did they say something out of character? Could they be mad at something else? Etc.
- Once I think I have myself under control, I will plan out what I need to say/do to bring healthy resolution to the situation.
Mindfulness and meditation have been very helpful in being able to hear what I’m actually telling myself.
Ignoring hasn’t been helpful for me. It just poisoned me. I’ve been trying to beat it back every time it comes. I’m not sure yet if it will eventually stop the shame coming so strong and often, but I have seen enough growth in trying to break it down that I am writing it in this post.
I want to reassure you that whatever lies and bull crap you got sold, it’s not true. Whether you believe me or not, you’re not the person they have said you are. And you don’t need to live into that idea of who you are either. You are able to re-pour your foundation. You can tell the scared kid that he/she is actually worth being loved. The truth is that you deserve love and to be treated well. Your voice is important and you are needed.
I want to say some hopeful thing that sounds great but honestly, I think the journey maybe a lifelong one. But I do believe that we both have the opportunity to free ourselves from shame and it seems like we are both trying to capitalize on it.
Keep grinding. It will get better.