Feeling Shame: “I’m not worthy to be loved.”
Deeply-held feelings of inadequacy can cause a person to live with a feeling of shame. Ideally in childhood, we have a parent who expresses both love and reasonable, constructive criticism. However, many people experience excessive neglect, contempt, or harsh criticism from their closest adult relation. The message they may take from such negativity is that they are deeply flawed and unworthy of love.
People who live with a feeling of shame experience great suffering and self-consciousness. They want nothing more than to excise the feeling of inadequacy from their psyche.
While it is important that they moderate their harsh self-criticism with objectivity so they can feel better about themselves, they should also appreciate a couple of skills they have acquired through their challenging upbringing. There are two diamonds in the rough underlying shame that they should hold on to, while eliminating self-condemnation: 1. their ability to self-assess, and 2. their desire to improve themselves.
1. The ability to self-assess
People can experience shame only if they are able to observe themselves and sense their impact on the world around them. They are generally excessively self-critical of themselves, because they have been made acutely aware of how they are viewed by others.
But imagine someone who lacks the ability to observe his or her own conduct and its effects on others. Such a person would be selfish, inconsiderate, and uncaring.
Thus, while excessive self-awareness hinders spontaneity and enjoyment, some conscious awareness of one’s impact on others is a good thing. Ideally, self-assessment can be moderated to become compassionate, helpful and constructive.
2. The desire to improve
The experience of shame implies an underlying desire to become better, more worthy, and deserving. People who experience shame have a strong sense of right and wrong, better and worse, skilled and unskilled. They want to be better than they believe they are.
While excessive shame can lead to depression and self-sabotaging behavior, the underlying desire to become better can act as a strong motivating force to improve oneself.
1. Appreciate your ability to self-assess and your desire to be a better person — at work, as a parent, as a friend, etc.
2. Correct your internal thinking. When you hear yourself say something harsh to yourself, such as, “How stupid that was,” change it right away to something reasonable, kind, and objective, such as “Everyone makes mistakes. Next time I’ll try to remember to….”
3. Remember that life is fleeting. Enjoy and focus on what’s good about yourself, instead of focusing on your mistakes or how you compare to others.
4. Become less of a perfectionist. Appreciate small improvements. Learn to laugh at yourself!
Remember that your effectiveness at work and within your relationships improves as you replace shame with compassion, a sense of humor, constructive criticism, and acceptance of what is. Not only will you suffer less, people around you will enjoy you more.
by Alison Poulsen, PhD