How to Forgive Yourself for Past Mistakes

7  Suggestions on how to Overcome Feelings of Regret and Guilt and to Forgive Yourself for Past Mistakes

Forgiving yourself can be much harder than forgiving someone else. After all, they don’t live in your head, reading you the same old riot act. When you’re carrying around a sense of blame for something that has happened in the past, the feelings of anger and resentment can cause a pervasive sense of unhappiness. But forgiveness is such an elusive act, quickly changing in its ability to be strongly felt one moment and then disappearing beyond reach the next.

Forgiving yourself is an important act of moving forward and releasing yourself from the past. It’s also a way of protecting your health and general well-being. All the world’s major religions preach the power of forgiveness.

However, if you are feeling this way you are not alone.  Most people find the feelings of regret and guilt to be overwhelming and difficult to overcome.  Holding on to past mistakes negatively affects our self-esteem and can even feel paralyzing for a person. Feeling stuck and unable to engage in productive actions is not helpful and does not serve anyone.

 Here are some suggestions on how to overcome feelings of regret and guilt and to forgive yourself for past mistakes:  

  1. Accept your emotions.

Part of the struggle is often being unable to accept that you are experiencing such emotions as anger, fear, resentment, and vulnerability. Instead of trying to avoid facing these negative emotions, accept them as part of what is fueling your lack of self-forgiveness. A problem named is a problem ready to be tackled.

2. Reflect on why you’re trying to hold yourself to a higher standard than anyone else around you.

Perfectionism can cause you to hold too high a standard for your own behavior, a standard that you wouldn’t hold anyone else to; it causes you to be too hard on yourself. Try welcoming imperfection: allow yourself to accept that all human beings are imperfect, and you are human and imperfect too. Humility may be the first step to self-forgiveness.

3. Understand the importance of forgiveness.

Living in a state of being unable to forgive requires a lot of energy. You may be  preoccupied by the feelings of fear, resentment and anger, living with the constancy of sadness, hurt, and blame. This energy deserves to be put to better use, so that your creativity and abilities are fed, not your negativity. Forgiveness also allows you to live in the present instead of the past, which means that you can move into the future with a renewed sense of purpose focused on change, improvement, and building of a new productive life.

4. Stop punishing yourself.

There is a frequent misunderstanding that forgiveness equates to forgetting or condoning. This misunderstanding can lead a person to feel that they need to continuously punish themselves because in the process of doing so they are not forgetting or condoning the past wrong. However, punishing yourself with self-hate does not accomplish positive results.  It’s perfectly fine to say: “I am not proud of what I’ve done (or how I’ve devalued myself) but I’m moving on for the sake of my health, my well-being, and those around me.”  Disproving of your past mistakes is different than feeling that you are a bad person. Disown your mistakes, not yourself.

5.    Make Amends

If you need to apologize to someone or you have not done so genuinely, go ahead and do it.  Apologizing to someone may involve more than just saying “Sorry.” You may have to hear them out and let them tell you how what you’ve done hurt them.  Once you’ve restored that connection, the next step is to take action that would make the situation better, e.g., if you stole something, maybe you would pay that person/ organization back, etc. 

6. Practice Self-Acceptance

Forgiving yourself is about targeting the specific things that you feel bad about and aspiring to change these imperfections, not about the person you are. As a forgiveness technique, self-acceptance allows you to acknowledge that you’re a good person, even though you have faults. It doesn’t mean that you ignore the faults or stop trying to improve yourself, but it does mean that you value yourself above those parts of yourself and cease to allow your shortcomings to halt your progression in life. Learn from what you’ve done in the past, but value your whole self.  

  • Enjoy positive experiences consciously and don’t seek to downgrade them.
  • Be grateful for what you do have – great relationships, a home, a family, an education, abilities, interests, hobbies, pets, health, etc. Look for the good in your life.
  • Be self-compassionate.

7. See forgiveness as a journey, not a destination.

Human progress does not happen in a straight line, e.g., going from A to B.  In order to move forward we often make two steps forward and one step backwards, making “baby steps” toward better mental health.  Making a step backwards is not a set back; it is our opportunity to integrate the new progress that we’ve just accomplished. It helps to accept that forgiveness is an ongoing process and that you’ll have your up days and your down days, as with most feelings and experiences in life. You may feel that you’ve reached a point of forgiveness, only to have something happen that causes you to feel it was all a wasted effort and that you’re back to square one, angry and annoyed with yourself. The best approach is to let these feelings happen and see them as the necessary step back in our journey forward.

 If you would like help with forgiving yourself for past mistakes, please call me, Dr. Maya, on (818) 809-9519 for a free 10-minute phone consultation.

 

Tips on coping with Post-Traumatic Stress Disorder

1: Reach out to others for support

Post-traumatic stress disorder (PTSD) can make you feel disconnected from others. You may be tempted to withdraw from social activities and your loved ones. But it’s important to stay connected to life and the people who care about you. Support from other people is vital to your recovery from PTSD, so ask your close friends and family members for their help during this tough time.

Also consider joining a support group for survivors of the same type of trauma you experienced. Support groups for post-traumatic stress disorder (PTSD) can help you feel less isolated and alone. They also provide invaluable information on how to cope with symptoms and work towards recovery. If you can’t find a support group in your area, look for an online group.

2: Avoid alcohol and drugs

When you’re struggling with difficult emotions and traumatic memories, you may be tempted to self-medicate with alcohol or drugs. But while alcohol or drugs may temporarily make you feel better, they make post-traumatic stress disorder (PTSD) worse in the long run. Substance use worsens many symptoms of PTSD, including emotional numbing, social isolation, anger, and depression. It also interferes with treatment and can add to problems at home and in your relationships.

3: Challenge your sense of helplessness

Overcoming your sense of helplessness is key to overcoming post-traumatic stress disorder (PTSD). Trauma leaves you feeling powerless and vulnerable. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times.

4: Spend time in nature

Research suggests that pursuing outdoor activities like hiking, camping, mountain biking, rock climbing, whitewater rafting, and skiing may help people cope with PTSD symptoms and transition back into civilian life.

The relaxation, seclusion, and peace that come with being in the natural world provide the soothing experience for people with PTSD.  Focusing on strenuous outdoor activities can also help challenge your sense of helplessness and help your nervous system become “unstuck” and move on from the traumatic event.

5: Individual Therapy

Therapy is the most effective way to overcome symptoms of PTSD.  Rather than avoiding the trauma and any reminder of it, therapy will encourage you to recall and process the emotions and sensations you felt during the original event and to see these memories from a different perspective. In addition to offering an outlet for emotions, therapy for PTSD will also help restore your sense of control, increase self-esteem and reduce the powerful hold the memory of the trauma has on your life.

In treatment for PTSD, you will:

  • Explore your thoughts and feelings about the trauma
  • Work through feelings of guilt, self-blame, and mistrust
  • Learn how to cope with and control intrusive memories
  • Address problems PTSD has caused in your life relationships

Eye Movement Desensitization Therapy (EMDR) is known to be one of the most effective ways to resolve PTSD symptoms.  EMDR involves the combination of cognitive therapy with the bilateral stimulation of the brain. This treatment allows the brain to “unfreeze” the brain’s information processing system, which is interrupted in times of extreme stress.   Dr. Elyashkevich received extensive training and certification in EMDR.

If you would like help with overcoming symptoms of PTSD, please call me, Dr. Maya, on (818) 809-9519 for a free 10-minute phone consultation.

10 Helpful Tips on Overcoming Depression

tips for depression

Depression drains your energy, hope, and drive, making it difficult to accomplish your goals.

But while overcoming depression isn’t quick or easy, it’s far from impossible. The key is to start small and build from there.

Feeling better takes time, but you can get there if you make positive choices for yourself each day.

  1. Turn to trusted friends and family members. Talk about your difficulties with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.
  2. Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
  3. Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.
  4. Allow yourself to be less than perfect. Try not to hold yourself to impossibly high standards and then beating yourself up when you fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking.
  5. Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.
  6. Keep a “negative thought log.” Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation.
  7. Sleep. Make sure you are sleeping at least eight hours a day. Sleep deprivation is linked to depression.
  8. Eat Right. Try to maintain a healthy diet.  Make sure you are eating regular healthy meals to maintain normal blood-sugar levels.
  9. Exercise. Take a walk in the park or at the beach, go hiking, swim or play favorite sports.  Research has proven that regular exercise improves mood and decreases depression.
  10. Be exposed to Sunlight. For some, depression is triggered by a lack of sunlight during the winter (i.e., seasonal affective disorder). Sunlight can have a profound effect on your mood.

If you would like some more help with overcoming depression, please call me, Dr. Maya, on (818) 809-9519 for a free 10-minute phone consultation.