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How to Practice Self Forgiveness and Move on with Joy

How to Practice Self Forgiveness and Move on with Joy

Self-forgiveness is about learning how to forgive yourself for mistakes you made or choices you made, at great costs. Often we wonder, how it is possible we messed up so much, how did we come to this?

Things may not always add up. Our actions do not always reflect us. The actions of other people do not always reflect them either, or sometimes they do. We find it easier though to forgive others, than to forgive ourselves. The scrutiny we place upon ourselves can be unrelenting.

“To heal, you have to get to the root of the wound and kiss it all the way up” — Rupi Kaur

Why Is Self-Forgiveness Important?

According to Kendra Cherry, MS, Author and Educational Consultant, with statements reviewed by Steven Gans, MD, Assistant Professor of Psychiatry at Harvard Medical School, forgiveness can reduce stress, which in turn increases immunity, eases mental health issues such as depression and anxiety, and increases physical health due to a reduction in anger and an increase in heart health.[1]

So, as well as aiding in such widespread issues as anxiety and depression, when we practice self-forgiveness, our overall health increases.

If we do not find the key to forgiveness, for ourselves and others, we continue to worry and punish ourselves into a mess.

There are seasons of our life where we can certainly use painful lessons for good, and to learn from. But when it comes to how we treat ourselves, until then, we hurt.

We simply hurt ourselves. It doesn’t have to be in any big way. It can be in the way that we don’t let go of a mistake. It may not have even been an unconscious mistake. We may have known why we did what we did, and made a decision to do it anyway, and that makes it harder.

Self-forgiveness can have many benefits, while self-loathing is not productive at all. The first question to ask yourself is, “Why did I do wrong?”

Making a mistake, making a blunder, has nothing to do with who you are or who you have the potential to become. It is not a reflection of your self-worth.

We are all human; we all make mistakes. We all do things for different reasons; the key is finding your reason. When you discover your why, you will unlock your truth. You will know how you got to this point and make the important decision to decide for yourself whether or not to go down that path again.

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Meaning In the Mess

Sometimes, we break down and reveal more vulnerability to the people we love when we acknowledge our own mess. This can lead to greater revelations about ourselves and our life. When we acknowledge that we are not perfect, others can relate to us and find greater strength too.

In simply saying, “I’m sorry,” doors of accountability open and refuge can be found in relating our struggle to our strength. “I’m sorry, but I can try to make this up to you,” is also great for a new start. It doesn’t mean everything will be perfect. But it does mean you can start to salvage the situation.

Finding meaning out of the mess means that you’re done pretending, to yourself and others, that everything is perfect. It means that you will stand up for yourself, for others, and what you believe in. It means that you will start to heal.

The end goal? To finally be able to let go.

Letting go means to forgive yourself for what you didn’t know and what you thought you had to do (or not do). It means to forgive yourself for your shortcomings and your mistakes. But that doesn’t mean excusing yourself from accountability.

Identifying a mistake, deciding not to repeat it, and owning the damage you caused is part of the journey. Don’t keep beating yourself up over it. It’s a hard balance to find at times, but it’s worth it to be able to reap the health benefits, and move on with your life.

YOU are worth it.

Sometimes, self-forgiveness is about finding joy in life instead of sorrow. Once you let go, you learn to live. Remorse does account for some sorrow, but it does not mean you live in sorrow and regret for the rest of your life.

Maybe you didn’t have to forgive yourself for doing something wrong. Maybe you had to forgive yourself for doing something right.

Maybe it was because you knew it would come with a cost. But you were willing to pay it to do that right thing (or maybe simply not do that wrong thing).

How to Practice Self Forgiveness and Move on with Joy

So how do we get there? How do we get to self-forgiveness?

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Try compassion.

Self-Compassion — A Prerequisite for Self-Forgiveness

Self-Compassion is learning to put empathy in your self-talk; the words you say to yourself, about yourself. It’s part of developing Self-Love, a prerequisite for almost anything.

Megan Hale, therapist and life coach, puts it this way: [2]

“If we can learn to think of ourselves as our best friend, to speak to ourselves with love and kindness, and put ourselves as a priority, it reaffirms that we believe we are worth it.”

You only need to talk to yourself more kindly, with empathy and compassion. We are often nicer to others than we are to ourselves. If your self-talk is beating you up over something, ask yourself, “What would I think about this, say to someone else, if they found themselves in this same situation?” Practice the same compassion on yourself, that you practice on others.

The shame you feel is part of your healing. It brings awareness to what needs to be done better in the future, or helps you accept outcomes when you make hard decisions. But you don’t have to live in shame or fear in order to make powerful changes; and in fact, you can’t.

Leaving Guilt Behind

Rather than helping us to make a situation right, or improve ourselves, guilt breaks our spirits. For a moment, it may help to feel guilt after some self-reflection, but ultimately, you are human and in need of compassion.

Guilt is an okay place to visit, to help us identify changes we need to make, but it is not a good place to stay.

Guilt may make you feel like you are not enough, or worthy of forgiveness or love. But it prevents you from moving on with your life, and becoming the best person you can be.

When you choose love, you need to choose love for yourself too. You need to consider yourself worthy even when you’re broken, especially when you’re broken, because everyone is worthy of love, and you are too.

Don’t let guilt smother your goodness. Don’t let guilt eat your energy and enthusiasm for life. Don’t let guilt destroy your joy.

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Let go.

Give Back

Use your scars as reasons and reminders to do more good, even if you can’t make everything right. Let them be the lessons you hold onto as you move forward.

You can self-forgive and help others at the same time. It’s not just about charity. It’s about choices. You can make better choices when you’ve had time to reflect on your own situation.

Shine a light on those in need. Volunteer where help is needed. Walk with someone who feels like they are alone. Listen to another human being’s troubles. You’ll find yourself helping them to do what you also are trying to do: Self-forgive.

You’ll find that in helping someone else through an uncomfortable or bad situation, you’ll find your way through yours too. It’s a funny fact that we often give to others in the ways we should give to ourselves. We give the mercy, the love, the attention, the comfort, the compassion to others upon listening to their faults and failures, more than we would ever give to ourselves.

So we know what to do, and how to do it, we just have to apply the same kind of kindness and mercy we apply to others, to ourselves.

To get back your own life, give back to others. It’s almost as though we find the path for ourselves, by showing it to others. You’ll find it makes everything easier.

Open Up

To bring yourself some peace, share your vulnerabilities with others. Share the flaws and insights from your story that actually make your story significant. Like something from an Alcoholics Anonymous Meeting where one says to the rest of the people there,

“My name is____ and I’m an alcoholic.”

In your own case, you fill in the blanks. What do you really want people to know about you? This will help them understand you and it will help you to understand yourself. And with that understanding, you learn to release your inner demons and realize your inner strengths.

You don’t have to shout it from the rooftops. Instead, have a few people in your life know what is going on and how you feel. Opening up takes courage and strength, and while it may not fix everything, accountability reveals it is a start. Others can also point out to us the flaws in our thinking. Maybe the self-blame was necessary, maybe it was not, but either way we cannot continue to live productively there.

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According to Beverly Engel, psychotherapist,[3]

“You can resolve your behavior and forgive yourself at the same time.”

This means that you can change your actions, your state of being, your handling of others and more, while practicing self-forgiveness.

This is huge! It means you can be accountable and still move forward.

In moving forward, you will find that others may not always move with you. They may not be ready to, but as you continue to make amends, you can choose a better way to be. You can even, dare I say, choose joy.

Final Thoughts — Just Joy

Moving onward requires strength, as does all things, but it is worth it not to wallow in one’s pain. You can move on with joy by looking within and realizing you are still worth it.

At the end of this, you’ll still have moments of darkness and doubt, but the more you let yourself love yourself, you will find yourself in moments of joy. You will catch yourself laughing. You will catch yourself allowing the light to touch your wounds. The light of love. You will find peace in surrendering. You will find that love, even in the loss.

You find yourself in self-forgiveness when you realize you are human, and that in itself makes you whole, makes you more than your deeds or actions, makes you enough.

More About Forgiveness & Happiness

Featured photo credit: Andre Hunter via unsplash.com

Reference

More by this author

Sarah Browne

Sarah is a speaker, writer and activist

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Last Updated on September 18, 2020

13 Helping Points When Things Don’t Go Your Way

13 Helping Points When Things Don’t Go Your Way

For the original article by Celestine: 13 Helping Points When Things Don’t Go Your Way

“We all have problems. The way we solve them is what makes us different.” ~Unknown

“It’s not stress that kills us, it is our reaction to it.” – Hans Selye

Have you ever experienced moments when things just don’t go your way? For example, losing your keys, accidentally spilling your drink, waking up late, missing your buses/trains, forgetting to bring your things, and so on?

You’re not alone. All of us, myself included, experience times when things don’t go as we expect.

Here is my guide on how to deal with daily setbacks.

1. Take a step back and evaluate

When something bad happens, take a step back and evaluate the situation. Some questions to ask yourself:

  1. What is the problem?
  2. Are you the only person facing this problem in the world today?
  3. How does this problem look like at an individual level? A national level? On a global scale?
  4. What’s the worst possible thing that can happen to you as a result of this?
  5. How is it going to impact your life in the next 1 year? 5 years? 10 years?

Doing this exercise is not to undermine the problem or disclaiming responsibility, but to consider different perspectives, so you can adopt the best approach for it. Most problems we encounter daily may seem like huge issues when they crop up, but most, if not all, don’t have much impact in our life beyond that day.

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2. Vent if you have to, but don’t linger on the problem

If you feel very frustrated and need to let off some steam, go ahead and do that. Talk to a friend, complain, crib about it, or scream at the top of your lungs if it makes you happy.

At the same time, don’t get caught up with venting. While venting may temporarily relieve yourself, it’s not going to solve the problem ultimately. You don’t want to be an energy vampire.

Vent if there’s a need to, but do it for 15 to 20 minutes. Then move on.

3. Realize there are others out there facing this too

Even though the situation may be frustrating, you’re not alone. Remember there are almost 7 billion people in the world today, and chances are that other people have faced the same thing before too. Knowing it’s not just you helps you to get out of a self-victimizing mindset.

4. Process your thoughts/emotions

Process your thoughts/emotions with any of the four methods:

  1. Journal. Write your unhappiness in a private diary or in your blog. It doesn’t have to be formal at all – it can be a brain dump on rough paper or new word document. Delete after you are done.
  2. Audio taping. Record yourself as you talk out what’s on your mind. Tools include tape recorder, your PC (Audacity is a freeware for recording/editing audio) and your mobile (most mobiles today have audio recording functions). You can even use your voice mail for this. Just talking helps you to gain awareness of your emotions. After recording, play back and listen to what you said. You might find it quite revealing.
  3. Meditation. At its simplest form, meditation is just sitting/lying still and observing your reality as it is – including your thoughts and emotions. Some think that it involves some complex mambo-jumbo, but it doesn’t.
  4. Talking to someone. Talking about it with someone helps you work through the issue. It also gets you an alternate viewpoint and consider it from a different angle.

5. Acknowledge your thoughts

Don’t resist your thoughts, but acknowledge them. This includes both positive and negative thoughts.

By acknowledging, I mean recognizing these thoughts exist. So if say, you have a thought that says, “Wow, I’m so stupid!”, acknowledge that. If you have a thought that says, “I can’t believe this is happening to me again”, acknowledge that as well.

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Know that acknowledging the thoughts doesn’t mean you agree with them. It’s simply recognizing the existence of said thoughts so that you can stop resisting yourself and focus on the situation on hand.

6. Give yourself a break

If you’re very stressed out by the situation, and the problem is not time sensitive, then give yourself a break. Take a walk, listen to some music, watch a movie, or get some sleep. When you’re done, you should feel a lot more revitalized to deal with the situation.

7. Uncover what you’re really upset about

A lot of times, the anger we feel isn’t about the world. You may start off feeling angry at someone or something, but at the depth of it, it’s anger toward yourself.

Uncover the root of your anger. I have written a five part anger management series on how to permanently overcome anger.

After that, ask yourself: How can you improve the situation? Go to Step #9, where you define your actionable steps. Our anger comes from not having control on the situation. Sitting there and feeling infuriated is not going to change the situation. The more action we take, the more we will regain control over the situation, the better we will feel.

8. See this as an obstacle to be overcome

As Helen Keller once said,

“Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.”

Whatever you’re facing right now, see it as an obstacle to be overcome. In every worthy endeavor, there’ll always be countless obstacles that emerge along the way. These obstacles are what separate the people who make it, and those who don’t. If you’re able to push through and overcome them, you’ll emerge a stronger person than before. It’ll be harder for anything to get you down in the future.

9. Analyze the situation – Focus on actionable steps

In every setback, there are going to be things that can’t be reversed since they have already occurred. You want to focus on things that can still be changed (salvageable) vs. things that have already happened and can’t be changed. The only time the situation changes is when you take steps to improve it. Rather than cry over spilt milk, work through your situation:

  1. What’s the situation?
  2. What’s stressing you about this situation?
  3. What are the next steps that’ll help you resolve them?
  4. Take action on your next steps!

After you have identified your next steps, act on them. The key here is to focus on the actionable steps, not the inactionable steps. It’s about regaining control over the situation through direct action.

10. Identify how it occurred (so it won’t occur again next time)

A lot of times we react to our problems. The problem occurs, and we try to make the best out of what has happened within the context. While developing a healthy coping mechanism is important (which is what the other helping points are on), it’s also equally important, if not more, to understand how the problem arose. This way, you can work on preventing it from taking place next time, vs. dealing reactively with it.

Most of us probably think the problem is outside of our control, but reality is most of the times it’s fully preventable. It’s just a matter of how much responsibility you take over the problem.

For example, for someone who can’t get a cab for work in the morning, he/she may see the problem as a lack of cabs in the country, or bad luck. However, if you trace to the root of the problem, it’s probably more to do with (a) Having unrealistic expectations of the length of time to get a cab. He/she should budget more time for waiting for a cab next time. (b) Oversleeping, because he/she was too tired from working late the previous day. He/she should allocate enough time for rest next time. He/she should also pick up better time management skills, so as to finish work in lesser time.

11. Realize the situation can be a lot worse

No matter how bad the situation is, it can always be much worse. A plus point vs. negative point analysis will help you realize that.

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12. Do your best, but don’t kill yourself over it

No matter how bad your situation may seem, do your best, but don’t kill yourself over it. Life is too beautiful to worry so much over daily issues. Take a step back (#1), give yourself a break if you need to (#6), and do what you can within your means (#9). Everything else will unfold accordingly. Worrying too much about the outcome isn’t going to change things or make your life any better.

13. Pick out the learning points from the encounter

There’s something to learn from every encounter. What have you learned from this situation? What lessons have you taken away?

After you identify your learning points, think about how you’re going to apply them moving forward. With this, you’ve clearly gained something from this encounter. You’ve walked away a stronger, wiser, better person, with more life lessons to draw from in the future.

Get the manifesto version of this article: [Manifesto] What To Do When Things Don’t Go Your Way

Featured photo credit: Alice Donovan Rouse via unsplash.com

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