We’ve written before about managing various emotions, including “negative” ones. We put that in “scare quotes” because they also all have positive aspects, that are just generally overshadowed by the fact that the emotions themselves are not pleasant. But for example…

We evolved our emotions, including the “negative” ones, for our own benefit as a species:

• Stress keeps us safe by making sure we take important situations seriously
• Anger keeps us safe by protecting us from threats
• Disgust keeps us safe by helping us to avoid things that might cause disease
• Anxiety keeps us safe by ensuring we don’t get complacent
• Guilt keeps us safe by ensuring we can function as a community
• Sadness keeps us safe by ensuring we value things that are important to us, and learn to become averse to losing them
• …and so on

You can read more about how to turn these off (or rather, at least pause them) when they’re misfiring and/or just plain not convenient, here:

The Off-Button For Your Brain

While it’s generally considered good to process feelings instead of putting them aside, the fact is that sometimes we have to hold it together while we do something, such that we can later have an emotional breakdown at a convenient time and place, instead of the supermarket or bank or office or airport or while entertaining houseguests or… etc.

Today, though, we’re not putting things aside, for the most part (though we will get to that too).

We’ll be dealing with shame, which is closely linked to the guilt we mentioned in that list there.

See also: Reconsidering the Differences Between Shame and Guilt

Shame’s purpose

Shame’s purpose is to help us (as a community) avoid anti-social behavior for which we might be shamed, and thus exiled from the in-group. It helps us all function better together, which is how we thrive as a species.

Shame, therefore, is often assumed to be something we can (and possibly should) use to ensure that we (ourselves and/or others) “do the right thing”.

But there’s a catch…

Shame only works negatively

You may be thinking “well duh, it’s a negative emotion”, but this isn’t about negativity in the subjective sense, but rather, positive vs negative motivation:

• Positive motivation: motivation that encourages us to do a given thing
• Negative motivation: motivation that encourages us to specifically not do a given thing

Shame is only useful as a negative motivation, i.e., encouraging us to specifically not do a given thing.

Examples:

• You cannot (in any way that sticks, at least) shame somebody into doing more housework.
• You can, however, shame somebody out of drinking and driving.

This distinction matters a lot when it comes to how we are with our children, or with our employees (or those placed under us in a management structure), or with people who otherwise look to us as leaders.

It also matters when it comes to how we are with ourselves.

Here’s a paper about this, by the way, with assorted real-world examples:

The negative side of motivation: the role of shame

From those examples, we can see that attempts to shame someone (including oneself) into doing something positive will generally not only fail, they will actively backfire, and people (including oneself) will often perform worse than pre-shaming.

Looking inwards: healthy vs unhealthy shame

Alcoholics Anonymous and similar programs use a degree of pro-social shame to help members abstain from the the act being shamed.

Rather than the unhelpful shame of exiling a person from a group for doing a shameful thing, however, they take an approach of laying out the shame for all to see, feeling the worst of it and moving past it, which many report as being quite freeing emotionally while still [negatively] motivational to not use the substance in question in the future (and similar for activity-based addictions/compulsions, such as gambling, for example).

As such, if you are trying to avoid doing a thing, shame can be a useful motivator. So by all means, if it’s appropriate to your goals, tell your friends/family about how you are now quitting this or that (be it an addiction, or just something generally unhealthy that you’d like to strike off your regular consumption/activity list).

You will still be tempted! But the knowledge of the shame you would feel as a result will help keep you from straying into that temptation.

If you are trying to do a thing, however, (even something thought of in a negative frame, such as “lose weight”), then shame is not helpful and you will do best to set it aside.

You can shame yourself out of drinking sodas (if that’s your plan), but you can’t shame yourself into eating healthy meals. And even if your plan is just shaming yourself out of eating unhealthy food… Without a clear active positive replacement to focus on instead, all you’ll do there is give yourself an eating disorder. You’ll eat nothing when people are looking, and then either a) also eat next to nothing in private or else b) binge in secret, and feel terrible about yourself, neither of which are any good for you whatsoever.

Similarly, you can shame yourself out of bed, but you can’t shame yourself into the gym:

Is there positive in the negative? Understanding the role of guilt and shame in physical activity self-regulation

Let it go

There are some cases, especially those where shame has a large crossover with guilt, that it serves no purpose whatsoever, and is best processed and then put aside.

For example, if you did something that you are ashamed of many years ago, and/or feel guilty about something that you did many years ago, but this is not an ongoing thing for you (i.e., it was a one-off bad decision, or a bad habit that have now long since dropped), then feeling shame and/or guilt about that does not benefit you or anyone else.

As to how to process it and put it aside, if your thing harmed someone else, you could see if there’s a way to try to make amends (even if without confessing ill, such as by acting anonymously to benefit the person/group you harmed).

And then, forgive yourself. Regardless of whether you feel like you deserve it. Make the useful choice, that better benefits you, and by extension those around you.

If you are religious, you may find that of help here too. We’re a health science publication not a theological one, but for example: Buddhism preaches compassion including for oneself. Judaism preaches atonement. Christianity, absolution. For Islam, mercy is one of the holiest ideals of the religion, along with forgiveness. So while religion isn’t everyone’s thing, for those for whom it is, it can be an asset in this regard.

For a more worldly approach:

To Err Is Human; To Forgive, Healthy (Here’s How To Do It) ← this goes for when the forgiveness in question is for yourself, too—and we do write about that there (and how)!

Take care!

Sometimes, What Doesn’t Kill Us Makes Us Insecure

We’ve written before about Complex PTSD, which is much more common than the more popularly understood kind:

PTSD, But, Well…. Complex.

Given that C-PTSD affects so many people (around 1 in 5, but really, do read the article above! It explains it better than we have room to repeat today), it seems like a good idea to share tips for managing it.

(Last time, we took all the space for explaining it, so we just linked to some external resources at the end)

What happened to you?

PTSD has (as a necessity, as part of its diagnostic criteria) a clear event that caused it, which makes the above question easy to answer.

C-PTSD often takes more examination to figure out what tapestry of circumstances (and likely but not necessarily: treatment by other people) caused it.

Often it will feel like “but it can’t be that; that’s not that bad”, or “everyone has things like that” (in which case, you’re probably one of the one in five).

The deeper questions

Start by asking yourself: what are you most afraid of, and why? What are you most ashamed of? What do you fear that other people might say about you?

Often there is a core pattern of insecurity that can be summed up in a simple, harmful, I-message, e.g:

• I am a bad person
• I am unloveable
• I am a fake
• I am easy to hurt
• I cannot keep my loved ones safe

…and so forth.

For a bigger list of common insecurities to see what resonates, check out:

Basic Fears/Insecurities, And Their Corresponding Needs/Desires

Find where they came from

You probably learned bad beliefs, and consequently bad coping strategies, because of bad circumstances, and/or bad advice.

• When a parent exclaimed in anger about how stupid you are
• When a partner exclaimed in frustration that always mess everything up
• When an employer told you you weren’t good enough

…or maybe they told you one thing, and showed you the opposite. Or maybe it was entirely non-verbal circumstances:

• When you gambled on a good idea and lost everything
• When you tried so hard at some important endeavour and failed
• When you thought someone could be trusted, and learned the hard way that you were wrong

These are “life’s difficult bits”, but when we’ve lived through a whole stack of them, it’s less like a single shattering hammer-blow of PTSD, and more like the consistent non-stop tap tap tap that ends up doing just as much damage in the long run.

Resolve them

That may sound a bit like a “and quickly create world peace” level of task, but we have tools:

Ask yourself: what if…

…it had been different? Take some time and indulge in a full-blown fantasy of a life that was better. Explore it. How would those different life lessons, different messages, have impacted who you are, your personality, your behaviour?

This is useful, because the brain is famously bad at telling real memories from false ones. Consciously, you’ll know that one was an exploratory fantasy, but to your brain, it’s still doing the appropriate rewiring. So, little by little, neuroplasticity will do its thing.

Tell yourself a better lie

We borrowed this one from the title of a very good book which we’ve reviewed previously.

This idea is not about self-delusion, but rather that we already express our own experiences as a sort of narrative, and that narrative tends to contain value judgements that are often not useful, e.g. “I am stupid”, “I am useless”, and all the other insecurities we mentioned earlier. Some simple examples might be:

• “I had a terrible childhood” → “I have come so far”
• “I should have known better” → “I am wiser now”
• “I have lost so much” → “I have experienced so much”

So, replacing that self-talk can go a long way to re-writing how secure we feel, and therefore how much trauma-response (ideally: none!) we have to stimuli that are not really as threatening as we sometimes feel they are (a hallmark of PTSD in general).

Here’s a guide to more ways:

How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

Take care!