Скачать или смотреть How to Heal from Shame, Guilt and Regret

Learn to heal from shame, guilt, and regret with Emma McAdam's insights on accountability, self-compassion, and personal growth in this Therapy in a Nutshell video.
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View the Guilt, Shame, Regret Flowchart: https://www.figma.com/board/Jv3OCtIdW...

Guilt, shame, and regret can either drive growth or trap us in toxic self-condemnation. Guilt says, “I made a mistake,” prompting accountability and repair. Shame, however, distorts this into “I am a mistake,” fueling feelings of worthlessness, self-blame, and isolation. Toxic shame seeps into our thoughts (“I’m broken”), our bodies (hiding, withdrawing), and our actions (people-pleasing, perfectionism, self-sabotage).

Regret often keeps us stuck in endless rumination—wishing we had acted differently but feeling powerless to change the past. The first step toward healing is clarity: Did I actually do something wrong? Trauma survivors often internalize blame, believing they caused their suffering. Recognizing what is and isn’t ours to own helps dismantle toxic shame.

When we do bear responsibility, we face a choice: hide in shame or take action. Avoidance—blaming, numbing, or labeling ourselves as broken—only fuels more suffering. True healing comes through accountability: acknowledging mistakes, making amends, and learning from the experience.

Breaking free from shame requires shifting from self-condemnation to self-compassion. When we embrace responsibility without collapsing into self-hatred, we build confidence, connection, and a life rooted in integrity.

00:00 Intro
04:01 There are 3 common ways victims blame themselves
05:05 Here’s the exercise I do to help my clients clarify
14:19 Making repairs looks like
20:57 Summary

Check out the transcript below:
https://therapyinanutshell.com/how-to...

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/c...

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
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