How to Overcome Shame – Toxic Shame Recovery Guide

By Marcus Neo | Self Improvement and Social Skills

Feb 27

Shame is a concept ignored in many of the dating advice and self help community.  After all, it isn’t exactly ‘good game’ to be talking about your childhood issues. Over the years, my personal belief is that men and struggling issues in their may actually deal with shame.

How Does Shame Occurs

Shame is the belief that you’re fundamentally flawed as a human being. Shame often leads to emotional discomfort and the gnawing belief that one is inherently flawed, defective and unworthy of love. Shame is different from guilt. If you feel guilty, there’s no judgment on yourself, on the other hand, shame places a judgment on the self.

Shame may be formed in childhood, and is the result of early trauma, emotional abuse and negative experiences. 

  • Sexual abuse
  • Emotional abuse
  • Strict/ Religious Upbringing
  • Neglected family background
  • Growing up in dire economic conditions

These events may lead the child to internalise that he or she fundamentally isn’t worthy of love as an individual. That he or she is only worth of love from his actions or achievements and not as a human being. The child has to learn that he can not be perfect or even good at something and still be worthy of love and still not be defective.

Suppressing your core feelings take a huge amount of energy. It saps motivation and willpower to pursue worthwhile goals. Meanwhile, you’re going to accumulate stress hormones, leaving you emptied out, with headaches, migraines, problems with bowels and sexual dysfunction.

Trauma triggers a fight or flight response. This cause anxiety or avoidance. You either react by being hyper aroused (anxiety) or you shut down from the stimuli (avoidance). 

Shame also causes us to disconnect from pleasure or comfort. Being traumatized is not just as issue of being stuck in the past, it is just as much a problem of not being fully alive in the present. The apprehension about being hijacked by uncomfortable sensations keeps the body frozen and the mind numbed. 

So, in order the avoid these negative feelings, some of the common coping measures of people inflicted with shame are:

  • Drugs
  • Alcohol
  • Sexual fantasy, pornography and excessive masturbation
  • Narcissism 
  • Hyper vigilance

These actions not only aren’t helpful, but they also exacerbate pre-existing shame. They create a deeper sense of emotional discomfort and a more powerful need, desire to escape and dissociate.

It’s suggested that shame based individuals didn’t receive the nurturance, unconditional love and their needs fulfilled when they’re a child. 

Someone that is shamed may seek to fulfil these unmet needs in adult pursuits through accomplishments, sex, financial goals or any other means. This leads an ever fluctuation of self esteem and mood, because the external world is always changing, and one’s self esteem cannot be dependent on the reactions of others. 

Ultimately, if you go on to try to meet these unmet childhood needs solely through external pursuits. They are band aid solutions. 

It’s common to react to an insecurity by either avoiding, surrendering or overcompensate around that insecurity. If you’re overcompensating in any area of your, it’s feeds further into that insecurity. For Eg. If you’re insecure about your sexuality around women, attempting to overcompensate and sleeping with a hundred girls is still feeding that insecurity. The way to get comfortable with your sexuality isn’t trying to have sex with the whole planet, but to find that middle ground of not overcompensate or avoiding that insecurity. 

The Problems that Come along with Shame

  • Self Criticism 

One of the effects of shame is self criticism. The amygdala is designed to detect threats in the environment, when we experience a threatening situation, the fight or flight response is triggered and the amygdala sends signals that increase blood pressure, adrenaline and cortisol.

This system was designed to deal with physical attacks and is activated just as readily by emotional attacks. From ourselves and others. Over time, increased cortisol levels lead to depression by depleting various neurotransmitters involved in the ability to experience pleasure. It leads to a lot of unneeded daily mental stress, as if you’re constantly in fight or flight mode.

  • Self-Handicapping

Shame based individual’s self handicap themselves a lot. This can play out not only in your relationships, but in all other areas of life.

This is because they perceive every rejection or failure as a judgment about their identity. It’s the guy who doesn’t studies and goes into the examinations. If he failed, it would be an easy excuse to say: well, I didn’t study after all. If he did alright: he’ll be able to say that he could have done better if he had studied. It’s much easier to go in half assed, and not put his identity on his line, rather than give it his best, and put himself up for failure or rejection.

  • The Sub human/ Super human Dichotomy

Shame based individuals may also have trouble integrating worldviews. This is also known as the subhuman and superhuman dichotomy. Everything is all or nothing, black or white, one extreme or another. Everyone’s your best friend or your enemy, every pursuit is your life purpose or a waste of time, everyone girl you date is either your soul mate or a time sink. They cannot see a situation or a human for it’s good and bad, and understand that it can both occur at the same time.

How to Heal Your Shame

In my own experience, it’s difficult to heal shame through willpower or pure discipline.

  • Psychotherapy

Human beings are driven by unconscious and subconscious drives and some times, circumstances that are out of our control. Our minds are really smart at building up defence mechanism.

You may find yourself in temporary frustration of the surroundings around you, upset at how little you expected out of yourself in the past, upset at all the decisions made out of shame.

Nonetheless, the only way is through and the self responsibility of healing growth and change. 

So far, I’ve discussed methods that are self generated. However, as with everything done by your own, it has limitations. 

One of the most helpful ways to get a third person’s perspective is the hire a professional psychologist. You’re dealing with someone who you can openly talk about your shame, who is capable of not only listen to it, but help you with it. 

There are many forms of therapy that can help with resolving trauma and shame ranging from cognitive behavioural therapy to EMDR. 

  • Expand on Psychotherapy
  • Grief and Pain Period

You’re going to find yourself being angry at certain people in your life for no reason. More often than not, behind anger is almost always hurt and sadness. Instead of feeling hurt, you covered it up with anger.

In psychotherapy, the aim of it is to make unconscious emotions conscious and to grief through them. 

It’s only after you identify the root of these responses that you can start identifying why you behave in a certain way and another.

You cannot put traumatic events behind until they are able to acknowledge what has happened and start to recognize the invisible narratives you’re struggling with. 

Through being more forthright about your thoughts, feelings and desires to yourself and others, you’re closer expressing your shame, expressing parts of yourself you were embarrassed about. 

  • Cultivating Mindfulness

Shame often leads us to be disembodied, removed from our physical experiences and often unable to experience the pleasure that we would normally experience if not for all the layers of shame. 

Learning to locate tense body parts and progressively relax them in anxiety-provoking scenarios (real or imagined) allows us to re-experience our bodies in non-shaming ways. This way, you Nudge yourself to explore our sexualities in new, safe and pleasurable manners, you can chip at your emotional habits.

One of the techniques I found helpful over the years was to be aware of how I was feeling of my body. This is to simply focus on the sensations in your body when you’re in different situations. 

You can yourself questions like: why does that part of your body feel stuck when I’m talking to this person. Was I repressing a certain emotion? 

Mindfulness puts us in touch with the transitory nature of our feelings, beliefs and perceptions. Simply noticing our annoyance, nervousness, anxiety, helps shift our perspective and opens up new options other than automatic, habitual reactions.  You can recognize the ebb and flows in your emotions, and ultimately have more control over them. 

  • Meditation

Meditation can also help by observing our thoughts, emotions throughout our day. By being aware of our beliefs, you can test out new beliefs and find new evidence to support new beliefs.

  • Challenging Your Core Beliefs

You can also try to figure out where did these old beliefs came from. These beliefs probably came from past experiences in your life. This may come in the form of overbearing, critical parents, past trauma from past experiences. For EG. If you had been constantly turned down by your parents when you’re in need for affection, you’ll may constantly feel unworthy of love or attention. 

In my case, my core belief is that I’m not ‘useful’, ‘smart’ or ‘hardworking’ if I don’t have a ‘practical’ degree. The counter argument for that would be: I’ve consulted two businesses in their digital marketing campaigns and achieved results for them, there’s no reason why I’m not ‘useful’, ‘smart’ or ‘hardworking’.

  • Self Compassion

Through the last few years, researchers have taken an increased interest in the subject of compassion. There’s been research done between shame and self compassion. 

Research also suggests that self compassion is significantly associated with positive mental health benefits and adaptive function.

When I first started bettering my social skillsets, the primary motivation was to attract women, and influence others. There were many instances where I ended up feeling empty inside at times. It’s almost as if I was trying to please others, or become someone else in order to win their approval. I felt like I could understand them, but they couldn’t understand me.

It’s not enough to be understanding or empathetic to your world around you. You got to extend it to yourself. 

  • Social Support, Safe Relationships and Communal Rhythms

Safe relationships are important for the healing process. You need to find someone who is emotionally mature enough to talk to and express your hurt and anger without giving you biased advice or judgment. Social support and safe relationships are one of the key factors when getting better with trauma. 

It is going to be difficult to express grief in modern society. You need to find yourself someone that can REALLY listen. Family members or friends around you might feel impatient if you’re in the grieving process. This is why I highly recommend hiring a therapist and letting him or her do the heavy work for you. 

I also recommend keeping a community of friends around you and take part in social activities. Socializing is a helpful activity to find a sense of connection.

There’s research that goes to show that taking part in activities involving music and communal rhythms can help with trauma. This can come in the form of aikido, kickboxing classes, tango dancing and other forms of communal rhythm.  Some of these activities helps you reconnect with your bodies. Traumatized people are afraid to feel, remember? When you play together, you feel physically attuned and experience a sense of connection. 

Further Reading:

 

Spead The Love

About the Author

Marcus Neo is an entrepreneur and coach. Enjoys writing about dating, relationship, business, and psychology. Introvert yet extrovert. Likes martial arts and music, but never got around to the latter.

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