Posted by: Donna Cunningham | October 30, 2010

Today is Global Forgiveness Day–How to Forgive Yourself

A Note from Donna: October 30th each year is Global Forgiveness Day–and who needs it more than ourselves? Can you spend this weekend forgiving just one thing about yourself?  It would be a powerful healing for self-hate.  Luckily, I found this article atop the WikiHow listing on my Google startup page today:

Update: I’ve been informed that the material below  actually originated at the Mayo Clinic web site at http://www.mayoclinic.com/health/forgiveness/MH00131.   Whadda ya think, will the Mayo Clinic forgive me for spreading the word about the health benefits of forgiveness by using this material?

 Reprinted from WikiHow:  originated by:1sweetchristian, MA, Katie, Katy (see all)

Forgiving yourself can be much harder than forgiving someone else. When you’re carrying around a sense of blame for something that has happened in the past, this bundle of negativity burrowing deep into yourself can cause a never-ending, pervasive sense of unhappiness. Forgiving yourself is an important act of moving forward and releasing yourself from the past. It’s also a way of protecting your health and general well-being. Here are some suggestions on how to forgive yourself.    You can’t patch up your heart forever.

Understand the importance of forgiveness. Living in a state of being unable to forgive requires a lot of energy. You are constantly chewed up by fear of your vulnerability, burning with anger with the source of pain, and living with the constancy of sadness, hurt, and blame. This energy deserves to be put to better use, so that your creativity and abilities are fed, not your negativity. Forgiveness also allows you to live in the present instead of the past, which means that you can move into the future with a renewed sense of purpose focused on change, improvement, and building on experience rather than being held back by past hurts.

How to Rebuild Trust.

Some people are afraid to forgive themselves because they fear losing their sense of self that has been built on the back of anger, resentment, and vulnerability. In this case, ask yourself if that angry, easily hurt and reactive person is the identity you’re keen to show the world and live with. Is the security of this mode of thinking worth the effort and harm it is causing you? It’s better to have a small time of insecurity as you find your way again than to continue a lifetime bogged down in anger.

  • See forgiveness in a positive light. If you’re bothered that forgiving suggests that you shouldn’t experience strong feelings such as resentment and anger, try viewing it as the chance to feel strong positive feelings, such as joy, generosity, and faith in yourself. Switching it to thinking about what you’ll gain rather than what you’ll lose has the benefit of keeping you positive while minimizing the negative emotions.

Anger shows; and leaves frown lines

Take into account the challenges raised by not forgiving yourself. Not only do you allow yourself to remain stuck in the past, but not forgiving yourself takes a huge toll on your emotional and physical health. Inability to forgive is sourced from anger and resentment, two emotions that can wreak havoc with your health. Numerous studies have shown that people stuck in constant anger are more prone to disease and illness than people who can learn to forgive both themselves and others.[1]

Always remember that forgiving doesn’t equate with forgetting. You’re entitled to learn by experience and be guided by that experience. It’s about leaving aside the resentment and self-inflicted berating that comes with remembering. 3

Don’t hide from your feelings

Accept your emotions. Part of the struggle is often being unable to accept that you are experiencing such emotions as anger, fear, resentment, and vulnerability. Instead of trying to avoid facing these negative emotions, accept them as part of what is fueling you lack of self-forgiveness. A problem named is a problem ready to be tackled.

Is perfectionism clouding your strengths?

Reflect on why you’re trying to hold yourself to a higher standard than anyone else around you. Perfectionism can cause you to hold too a high a standard for your own behavior, a standard that you wouldn’t hold anyone else to. And if your perfectionism causes you to be too hard on yourself, you are caught in a situation where self forgiveness is very hard to do because it seems like acceptance of a sub-standard you. Remove yourself from this vicious cycle of thinking by doing what Martha Beck called “welcoming imperfection”. Beck claimed that “welcoming imperfection is the way to accomplish what perfectionism promises but never delivers.” It allows you to accept that all human being are imperfect, and you are human, and imperfect too.

  • If you are really struggling with perfectionism, consider counseling or therapy work to reduce its impact in your life. Read How to control perfectionism for more tips.
  • Stop listening to the nags in your life!

Let go of other people’s expectations for you. If you’re stuck in a spiral of self-hate and never feeling good enough because of things that were once said to you, self-forgiveness is essential. You have no control over what other people do and say, and many things people are said and done unconsciously, often motivated by the other person’s own shortcomings.[2] Living your life in self-loathing because you don’t feel you lived up to someone else’s expectations is based on making too much of another person’s mixed-up feelings. Forgive yourself for trying to live a life according to other’s expectations and start making the changes needed to follow your own purpose instead.

For every person who has been hard on you, remember that someone was hard on them. Break the chain of harshness by being kind to yourself, not trying to live up to someone else’s expectations for you.

  • Whenever someone criticizes you for how you are and what you have done, realize that they have just made it that much harder for themselves to err lest they be caught out not fulfilling their own perfection implicit in their criticism. Seeing it this way can ease things for you because you just know they’ll slip up somewhere and that being someone who feels entitled to criticize constantly is a very painful (and lonely) way to live.

Stop being your own worst enemy

Stop punishing yourself. There is a frequent misunderstanding that forgiveness equates to forgetting or condoning. This misunderstanding can lead a person to feel that it is not right to forgive oneself because in the process of doing so, it’s akin to an act of forgetting or condoning the past wrong. If this is the factor preventing you from forgiving yourself, keep in mind that forgiveness is a process of mindfulness in which you continue to remember what happened and you do not condone something that was “wrong” as suddenly “right”.[3]

  • It’s perfectly fine to say: “I hate what I’ve done (or how I’ve devalued myself) but I’m moving on for the sake of my health, my well-being, and those around me.” Affirming this is healthy and allows you to break the cycle of self-harm you’ve fallen into because you openly acknowledge what was wrong and the intention to set it right from now on.

Embrace who you are

Practice self acceptance. You don’t need forgiveness for being you. Forgiving yourself is about targeting the specific things that you feel bad about, not about the person you are. As a forgiveness technique, self acceptance allows you to acknowledge that you’re a good person, faults and all. It doesn’t mean that you ignore the faults or stop trying to improve yourself but it does mean that you value yourself above those elements and cease to allow your faults to halt your progression in life.[4]

Love yourself and give yourself permission to heal. Laugh more; it’ll give you more freedom to stop taking it all so seriously.

Document your everyday changes

Think about what will improve in your life if you can release yourself and how to bring this into fruition. As part of forgiving yourself, it’s usually not enough to simply resolve to forgive yourself. Doing things to confirm the forgiveness process will help you to realize your self-forgiveness and to give you a new sense of purpose. Some of the things you might like to consider doing include:

  • Taking up meditation. Meditation is an ideal way to find inner quiet, spiritual, self-realization, and physical relaxation. It will allow you to take time out, to tune into and appreciate the moment, and to get in touch with your inner self. Done regularly, meditation will improve your well-being and sense of self.
  • Affirm your self-worth. Remind yourself regularly that you are a valued and beautiful person and say simply: “I forgive myself” or “I will no longer let anger eat away at me”, whenever the negative thoughts reappear.
  • Keep a diary. Write down your journey to forgiveness. Having the writing space to share your thoughts and feelings with, one that nobody else will ever read, is a liberating and self-enlightening way to breaking through negative approaches to your life.
  • Seek therapy. If you’ve tried hard to get over anger, resentment, and other fearful, out-of-control emotions but you’re still struggling, connect with a therapist who can help guide you through to a better state of being. If therapy’s not your thing, at least find a friend or more to talk to, and who will help to affirm your worth.
  • If you have a faith, draw strength from its teachings to support you. 9

It takes time to put these back the right way; be sure to enjoy the journey

See forgiveness as a journey, not a destination. If you’re liable to thinking that you’re unable to “get to” self-forgiveness, you may be sabotaging your chances of even starting the forgiveness journey. It helps to accept that forgiveness is an ongoing process and that you’ll have your up days and your down days, as with most feelings and experiences in life. You may feel that you’ve reached a point of forgiveness, only to have something happen that causes you to feel it was all a wasted effort and that you’re back to square one, angry and annoyed with yourself. The best approach is to let the slip-ups happen and see them as minor setbacks in an otherwise more forgiving self. In addition, realize that forgiveness has no timetable; instead, you can do your very best to prepare yourself for the process and to get it started:[5]

  • Self-forgive in gradual stages. Start with valuing yourself and making a resolution to stop letting the past continue to haunt the present and direct the person you are now.
  • Learn from what you’ve done in the past but value your whole self (see step above on practicing self-acceptance).
  • Enjoy positive experiences consciously and don’t seek to downgrade them.
  • Be grateful for what you do have – great relationships, a home, a family, an education, abilities, interests, hobbies, pets, health, etc. Look for the good in your life.
  • Be self-compassionate. Shift your thoughts to more fulfilling, value-focused things when negative reproaches arise.
  • Apologize if others have been involved and you have not already done so, or you have not done so genuinely. Only do this when you have changed your negative outlook.

Where it all began:   CECA – Global Forgiveness Day

Donna to Skywriter Readers:  A huge thank you to the authors of this important piece!  Can you share one thing that you need to forgive yourself for?  And how would that change you?  Let’s support one another.  

 As for me, the major thing I need to forgive myself for is not being able to help my messed-up family. And how it would change my life is that I could finally let go of the survivor guilt that has plagued me since my teens and detracted from every single accomplishment.  And, yeah, I’ve worked on it.  And worked. And worked.  Forgiving others is way easier!  Maybe today, if we all work on it together, will be different.

Related articles on Skywriter: 

Flower Essences for Forgiveness ( from Vibration Magazine):

Related wikiHows:


Responses

  1. Wow if this didn’t hit me between my eyes today. All the top were things I know but sometimes forget to do for myself and have shared with others.

    The statement that you made Donna, at the very end brought tears. It’s like a light bulb went off and something inside me was finally put into words. Now I can start working on forgiving myself for that to.

    You have been a light bulb for me. Bless you
    and thank you for the enlightenment

    • Thank you, Adrienne, I’m glad if this excellent article is a catalyst. We do carry such a load of needless guilt and shame, and what a heavy burden it is. Donna

  2. Arrrgh . . . family expectations. My Libra mom had so many for her Libra daughter and of course, I was not able to live up to them. I did try though for many years.

    Having to forgive one’s self for maintaining boundaries and not giving in to a parent’s neediness is ironic. I grew up in the fifties and there was still a strong emphasis on honoring the wishes of your elders, parents in particular, even if doing so was very detrimental to the child/younger person.

    Great information and essential to becoming whole. Not easy but essential.

  3. “To whom much is given, much will be expected.”

    I haven’t produced what’s been expected of me. I believe I need to review what I believe is expected of me. If my expectations are skewed, then of course I’ll feel like I’m sub-par.

    I might be worthy of acceptance the way I am. Or a few communication adjustments could become oil on the mighty waters.

    Thanks for posting this today, Donna.

    • The thing about that quote–and it is a mighty one–is that nowhere does it say WHO or WHAT is entitled to do the expecting.

      I don’t think parents have a broad enough perspective to make that call, and probably none of us do either. I’d say it’s some overriding spirit–perhaps our soul, perhaps our soul group–that can call us to account at the end of the day. Donna

      • Luke 12:48. I knew I should have cited it. Something told me to. When, WHEN will I listen to Something?? Something is ALWAYS RIGHT. 😦

        Jesus was explaining a parable about a servant who was keeping watch in the night for the return of his master.

        The point was that we can’t put off doing our best for sometime later when we feel more like putting forth effort. I don’t believe I am. Doing ground work for my upcoming Jupiter/Pluto transit in 9th over the next 2 years.

        Purge of a lifetime coming up… o~0

      • Thank you, Donna.

        I really needed this.

  4. I had to read twice, i got it now. Thanks for sharing!

  5. Absolutely loved this! Thank you Donna!

  6. I also loved this article.
    Forgiveness is sometimes a slow unravelling …..and then we have to forgive ourselves again because it isn’t happening overnight. Sometimes I think I am good with something and it comes back around and hits hard.. Helpful not to judge self. All easy to say and very painful to do.

    Being human is tough. I want to come back as the family dog ( in a great family). My second choice is a Sherman tank.

    Molly K.

  7. Thanks for this article. I need to forgive my self for falling off my good eating routine, and probably packing on a few unwanted pounds. I do this all the time and I hate it. So, time to forgive myself once again. Maybe this will help begin a process of change in thinking and eating. 🙂

  8. Thanks so much for this article. I’m going to keep it in my in-box and refer back to it often. My brother died two months ago and I am having trouble forgiving myself for cutting off contact with him 18 months before his death. At the time I believed I was finally “creating healthy boundaries” with an abusive narcissist, but now my Saturn says “you were unforgivably cold to a dying man.” Guilt is a horrible thing to live with.

    • What a terrible burden to bear, Colleen. Pray hard to forgive yourself–the energy of forgiveness is really powerful this weekend, with people all over the globe working on it. I feel like I got a breakthrough this weekend, myself. Donna

  9. You need some serious forgiveness for plagiarism!! Shame on you!! Look at this website: http://www.mayoclinic.com/health/forgiveness/MH00131

    • I did not knowingly plagiarize this post. As it clearly states at the top, I republished it from WikiPedia, a site that permits reprinting. So either the person who created the WikiPedia page got it from the Mayo Clinic site OR else the Mayo Clinic used what was written on the Wikipedia page.

      As a matter of fact, at the time this was published, WikiPedia published all their posts as anonymous, though they’ve since changed their policy. At any rate, this page will stay here, but with an amended credit to Mayo.

      PS: People who make a habit of telling other people, especially perfect strangers, “Shame on you,” are usually too busy judging others and feeling smugly superior to be particularly good at forgiveness themselves.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: