You might have forgotten the immoral thing you considered doing, such as cheating on your spouse or stealing from your friend. Sit and think about it to recall if you did want to do something like this. If you did have a thought like this, take a moment to forgive yourself. Then ask the person you thought about doing wrong against to forgive you. After you have made amends, let it go by not blaming yourself and focusing on the present. [3] X Research source
Try to remember if you have ever wished bad would happen to someone and then it did. If you can’t talk to that person, take measures to forgive yourself. Keep in mind that you may also be judging yourself too harshly. For example, you might be thinking that you said something rude or did something insulting, when in reality the other person does not think that at all.
For example, if you survived an armed robbery, then you might have guilt when hearing about someone who was killed in an armed robbery. If you feel guilty for surviving the robbery because someone else did not, then you might have survivor’s guilt. If you identify survivor’s guilt in yourself, you need to take some time to process your negative emotions and forgive yourself. Talk to someone about what happened, such as a psychologist.
If you can identify something from your childhood that leads to guilt, such as abuse or a traumatic event, seek the help of a professional psychologist.
You might also feel neurotic guilt because you don’t want to do something others believe you should. Neurotic guilt can also arise from self-doubt. If you have neurotic guilt, you should take measures to forgive yourself. You also might to seek out a psychologist for counseling to help you cope and overcome the guilt.
You may need to verbalize your thoughts through writing or talking to help you remember committing any wrongful acts. Write down your actions in a bullet list, or talk to a friend to help you remember. Maybe ask people who are close to you if they can remember you doing anything you should feel guilty about. If you can’t think of anything you did wrong, then you can stop giving in to the guilty feelings. Tell yourself that you did nothing wrong and focus on the present. [8] X Research source If you did do something wrong, go apologize and ask for forgiveness.
Consider feelings of guilt along with these symptoms and talk to your doctor or a mental health professional if you think you might be depressed. Feelings of guilt may take many forms in depression. For example, you might feel guilty about not meeting your monthly sales quota at work, even if no one else in your office was able to meet their target either. Or, you might feel guilty for not washing the dishes before going to bed, even if you did lots of other housework and you were too exhausted to do anything else.
Developing a regular habit of journaling or talking to someone can help you process feelings of guilt so that you stop feeling this way. Journaling also gives you something to look back on to help you see your progress. [11] X Research source Find a psychologist to discuss your feelings with if nothing you do at home is making these feelings go away.
Perform a reality check by sitting down and considering what is truly happening, not what you imagine is happening. You might need the help of a friend or family member to help you see things the way they truly are. Ask someone to sit down with you and give their perspective. For example, if you usually are very organized and one day you miss an appointment, you should not feel guilty. You are allowed to make mistakes. Let go of guilt by recognizing your responsibility, expressing your sadness that the situation occurred, and focusing on the present. [13] X Research source
Make a list of all the things you feel guilty about or recognize that you have judged yourself for. It could be as broad as telling yourself that you are a bad person, or as specific as telling yourself you are stupid for dropping your coffee this morning. Sit down and say out loud, “I release myself from the judgement that I am a bad person,” or “I release myself from the judgement that I am stupid for dropping my coffee. "
For example, if you feel guilt over something that you can fix, such as by apologizing to someone, then take some time to fix it. If there is nothing you can do to fix your car, then imagine yourself getting back on the road and driving straight ahead.
Help yourself get out of the punishment mode by thinking about something you did correctly that day. For example, congratulate yourself for making it to the gym, making a healthy food choice, or spending time with your family when you didn’t have to. There are many ways to relax, such as practicing breathing exercises, meditating, visualization techniques, and so on. [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Remember that letting go can be choosing to stop blaming others or yourself as well as forgiving yourself and others. [18] X Research source
When you make mistakes, correct them and then stop thinking about it.
Start by keeping a planner and writing down each of your daily activities in it. After each activity is over, write down how you felt, such as “good,” “happy,” “sad,” or “guilty. ” Later, look at your list of emotions and group the activities that make you feel guilty into one list. It might help to categorize them as a type of situation, such as “performance” when you have to do something for someone else. Take measures to reduce or stop these activities.
