Break a Shame Spiral

In partnership with

In Today's Email:

• Shame Spiral: How To Break The Pattern…

• Weekly Astrology...

• Sound Healing: Releasing shame…

IMAGE OF THE DAY

TODAY'S LEARNING
Shame Spiral: How To Break The Pattern

A shame spiral: what is it?

Feelings of shame — that one is “not good enough” — are challenging enough. If left untreated, they can worsen and start to interfere with elements of life other than the original source of shame.

At its worst, it can create a veritable whirlwind of toxic shame, where addiction seems like a way out. Things in life that were going well before can take a hit and get absorbed into an increasing guilt complex.

As shame touches more of one’s life, it can seem like shame is spiraling into a life- and vitality-consuming issue. You might even develop persistent shame-related guilt. It gets to be a really difficult cycle to break.

Emotions are a double-edged sword. Their seeming bottomless depths are what make both tears of joy and anguish possible. They seem to eventually command our full respect (if not our attention), no matter how aware or unaware we are of them. One emotion that has a particularly strong pull and that stores a lot of our intrinsic strength until it is released is shame.

The question of how to escape a guilt spiral naturally interests a lot of people in recovery. Just as with addiction, admitting there’s something essential to resolve is itself a significant step.

How to Deal With a Shame Spiral

When it comes to shame, it’s imperative to take stock, demand less of yourself, and frame the experience in a self-supportive way.

Shame Spiral Tip #1: Reprogram Self-Talk

Try really hard to change your inner monologue. Do so authentically so you aren’t resistant to inputting new messages of your choice. Rather, confront negative and aggressive thoughts as soon as they come up, then go on to something else.

Rephrasing the conclusion of the previous section into a memorable, self-loving "mantra" of sorts could be a fantastic place to start. Repeated messages have been proven effective for adjusting one’s mindset and emotions. Shame thrives in a negative mindset and with negative self-talk.

Remember that if you’re even reading about shame spirals, you’re on the right track. If you persevere, you'll undoubtedly succeed in defeating them. Allow each step you take to deal with shame to demonstrate that you are giving emotional sobriety a high priority in your life. Make a daily decision about what that means for you in your life and keep telling yourself that you are becoming your own hero.

Shame Spiral Tip #2: Find Something Worthwhile in the Difficult Feelings

Radical acceptance of the guilt spiral may seem paradoxical, yet it can have immediate advantages. According to some, this helps people in shame spirals come out of their struggle and sense of remorse, bringing them closer to a neutral condition. From there, it can seem less improbable that something good is in store for you. It gets easier to stay in your own skin and acknowledge the feelings that shame evokes, even when you didn't think you could.

Is it possible there’s something helpful your negative thought patterns are trying to tell you? If not, is there at least something useful the shame spiral is inadvertently positioning you towards? That might be something important that you could have only learned about with it. This is a powerful counterintuitive mindset that could judo-flip the entire emotional process, providing a vital emotional foothold just when it’s needed most.

Avoid using too much force, especially if it comes across as artificial and untrue, but don't be scared to play around with the notion that shame might work in your favor. Strangely, many people in recovery discover that this accelerates the process of guilt clearing.

Shame Spiral Tip #3: Don’t Stop Until You are Proud

Because shame spirals run deep, moments, when you feel free are incredibly precious. Capitalize on these hard-won moments by harnessing them in full. Be careful not to tap into the same self-reward habits that have also driven past addictions. Naturally, that doesn't mean you should give up on sensible, serious, and constructive goals.

Consider the moment when your guilt spiral appears to be abating as an opportunity to create the future you desire. Make an effort to accomplish something that you will ultimately feel proud of. Stockpile enough of these days, and you’ll have a compelling historical narrative contrary to the one that drove your shame.

DEAL OF THE DAY
Shame Spiral Journal

Limited Time: This deal expires in 40 hours.

Today's Deal: Get 80% Off- Shame Spiral Journal

About: Before I knew what a Shame Spiral was, I just called it “spiraling”. Spiraling happens when we feel like we’ve done something wrong, or we’re not good enough. Instead of working through those feelings, they take control and drag us down the rabbit hole of unworthiness. On the way down we find judgment, self-loathing, and so much shame.

It can affect so many other aspects of your life. I used to live in a spiral of unworthiness when it came to my relationships. Every single thing I did "wrong" just reinforced how unworthy I was. I've shame spiraled over small disagreements with my partner, I've shame spiraled over the emotional abuse I suffered from my ex, it's so common. We all do it.

This journal provides a safe and private space for self-reflection, allowing you to gain deeper insights into your thoughts, emotions, and behaviors. Tackle feelings of self-doubt and shame with guided exercises that empower you to challenge negative self-talk and build self-compassion.

TOGETHER WITH 1440

Looking for unbiased, fact-based news? Join 1440 today.

Upgrade your news intake with 1440! Dive into a daily newsletter trusted by millions for its comprehensive, 5-minute snapshot of the world's happenings. We navigate through over 100 sources to bring you fact-based news on politics, business, and culture—minus the bias and absolutely free.

Subscribe to 1440 today.

*Please support our sponsors. They help keep Karma Gaia free!

 WEEKLY ASTROLOGY

October 13 | Mercury Enters Scorpio; Moon Enters Pisces

October 14 | Sun Square Mars

October 15 | Moon Enters Aries

October 17 | Full Moon in Aries; Venus Enters Sagittarius; Moon Enters Taurus

Deepness, feeling, and passion are what the days ahead hold. This week challenges us to broaden our perspective on the world, ourselves, and others as Venus moves through Sagittarius, Mercury enters Scorpio, Mars squares the Sun, and the Moon becomes full in Aries. Anticipate fire, passion, and previously unheard-of levels of emotion.

POSITIVE NEWS OF THE DAY

Australia announced a mammoth new marine reserve

Conservationists have cautiously welcomed the Australian government’s decision to create a vast new marine reserve in the sub-Antarctic.

A 300,000sq km extension of the existing Heard Island and McDonald Islands marine reserve was signed off on Monday. It means that Australia now protects 52% of its oceans – more than any other nation.

The region covered by the new park is a hotbed of biodiversity, home to marine life found nowhere else on Earth. But while the move to protect it was welcomed by conservationists, many question why some key habitats were omitted.

“It’s good, but not great,” said Fiona Maxwell, national oceans manager at the Pew Charitable Trust, which campaigned for the extension. “The marine park will ensure the bulk of the waters around these islands will be free from mining and new, damaging pelagic fisheries.

“[However], the government has decided to leave important undersea canyons, highly biodiverse seamounts, and the Williams Ridge outside of sanctuaries.” This, added academics from the University of Western Australia, was a “missed opportunity”.

CRYSTAL OF THE DAY

SOUND HEALING
Releasing Shame - Guided Meditation

MEME