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How to Let Go of Guilt


How to Let Go of Guilt

If you have codependent traits, you probably take responsibility for things you didn’t do, problems you didn’t cause, and circumstances or people that you can’t control. And as a result, you may feel guilty – even when you haven’t done anything wrong.

Let’s look at an example.

Miguel’s father brings his dog, Buster, almost everywhere. And although the dog bit Miguel a few years ago, he never objects when his dad brings Buster to his house. But Miguel has a new baby and he’s concerned about having an aggressive dog around his son. So, he politely and calmly told his father that he can no longer bring Buster when he visits. Miguel thought this was an understandable boundary, but his father was angry. “Well, what am I supposed to do with Buster? I can’t leave him home alone all the time! Why do you have to be so difficult? You’re always overreacting!” his Dad yelled. After the conversation, Miguel felt guilty and wondered if he was being unreasonable. He decided to call his father and apologize.

What is guilt?

Guilt is the feeling or belief that you’ve done something wrong. It’s a painful feeling, especially for those of us who so badly want to please people (or at least not create conflict).

Guilt has a purpose. When you’ve done something wrong, the discomfort of feeling guilty can help you change and do better in the future.

But if you feel guilty when you haven’t done anything wrong, guilt causes problems. You might call this inappropriate guilt or false guilt because the feeling is based on a misperception – thinking you’ve done wrong when you haven’t.

Are you experiencing false guilt?

People with codependent and people-pleasing traits are susceptible to false guilt because we hold ourselves to unrealistically high standards (perfectionism), want to avoid conflicts, base our self-worth on being liked and helping others, and are afraid of rejection. As a result, we feel bad about things we didn’t do, couldn’t control, and that aren’t our responsibility.

False guilt is a problem because it prevents us from taking care of ourselves. Like Miguel, you may feel guilty when you set a boundary or you may feel guilty when you do something for yourself, like take a day off or go to the gym. If you feel guilty in these situations, it’s because you’ve been told that you shouldn’t do these things — it’s wrong to set boundaries and consider your needs.

To see if your guilt is warranted, ask yourself:

  • Is it really wrong to ________________?
  • Do I believe this is wrong or is it someone else’s belief?
  • Would I tell a friend that it’s wrong to _______________?
  • Is my guilt based on unrealistic expectations of myself?
  • Does feeling guilty about __________ help me be the healthiest, happiest version of myself?
  • Can I tolerate someone being displeased with me if I’m doing what’s best for me?

Guilt can also cause us to enable or unconsciously encourage others to avoid their responsibilities and remain dependent. When you take responsibility for someone else’s problems, feelings, or needs, they don’t have to figure things out for themselves. But many of us persist in enabling behaviors because we think it’s our job to take care of others or make their lives easier. And while this sounds like a nice thing to do, it doesn’t ultimately help the other person and it leaves us feeling defeated, frustrated, and guilty because we can’t actually solve their problems.

Here are some questions that can help you challenge guilt based on the belief that you are responsible for other adults.

  • How am I overly responsible?
  • How does my being overly responsible allow others to avoid their responsibilities?
  • Do I enable others out of guilt?
  • Does my enabling truly help my loved one solve his problems or become a more responsible, capable, independent person?
  • Does enabling resolve my feelings of guilt and anxiety or do these feelings just return later?

Letting go of guilt

When we feel false guilt, others can (intentionally or unintentionally) manipulate us. We are like putty in their hands because pleasing others relieves our feelings of guilt. Miguel can stop feeling guilty if he lets his father bring his dog over. You can stop feeling guilty if you work all weekend or pay your sister’s rent.

Or you can relieve your guilt by challenging it (using the questions above) and recognizing that you didn’t need to feel guilty in the first place. You’re allowed to take care of yourself, meet your own needs, and do what’s right for you. If you don’t, you’ll continue to sacrifice yourself for others. And you’ll pay a steep price for this; you’ll probably end up exhausted, sick, resentful, unfulfilled, anxious, and discouraged. You deserve better!

You don’t have to be controlled by false guilt. You are not responsible for everyone’s problems, unhappiness, anger, and suffering. Recognizing this can lift a big weight off your shoulders. It’s not wrong or bad to take care of yourself, to say no, to insist on being treated with respect, or to let others deal with the consequences of their choices. You can let go of guilt!

Learn more

Is it Codependency or Caring?

Perfectionism and Codependency: Learning to Love Your Imperfect Self

Boundaries, Blaming, and Enabling in Codependent Relationships

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©2020

Photo by Jeffery Erhunse on Unsplash

How to Let Go of Guilt


Sharon Martin, LCSW

Sharon Martin is a licensed psychotherapist and codependency expert practicing in San Jose, CA. She is the author of The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance and several ebooks including Navigating the Codependency Maze.  

To learn more, visit Sharon's website. And please sign-up for free access to her resource library HERE (worksheets, tips, meditations, and resources for healing codependency, perfectionism, anxiety and more).


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APA Reference
Martin, S. (2020). How to Let Go of Guilt. Psych Central. Retrieved on October 21, 2020, from https://blogs.psychcentral.com/imperfect/2020/08/how-to-let-go-of-guilt/

 

Last updated: 6 Aug 2020
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