Self-forgiveness

We are human, after all

The Importance of Self-Forgiveness for Mental Well-Being

Have you ever felt guilty about something you have done in the past? You may have offended someone or hurt their feelings, made bad decisions that harmed others, or did something you knew was wrong.

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Oftentimes, when we feel guilty, we may end up engaging in self-defeating behaviors, such as believing we are not worthy of love or trust, lowered self esteem or in some cases even develop affective disorders. Ruminating on feelings of guilt, anger and shame can have negative consequences on one’s mental and physical health.

Understanding why guilt and shame affect us

Feelings of guilt, anger, and shame can be very intense, which causes the nervous system to be on high alert, pumping high levels of adrenaline into our body. Sustained surges of adrenaline over an extend period of time can lead to psychological disorders such as anxiety or depression. It may also manifest in physical symptoms, such as panic attacks, chest pains, headaches, muscle tension, stomach or digestive problems.

In order to manage these negative feelings, self-forgiveness is crucial to maintaining our psychological and physical well being. But first…

What is self-forgiveness?

Self-forgiveness a positive attitudinal shift in feelings, actions and beliefs about self, following a self-perceived wrongdoing committed by the self.

However, forgiveness is not a straightforward or easy task, so what are some steps we could take?

Steps to Manage Negative Feelings Through Self-Forgiveness

Ψ Accepting Responsibility: The First Step to Self-Forgiveness

The first step is accepting responsibility. If you find yourself making excuses, rationalising or justifying your behaviour in order to make them seem more acceptable, it may be time to accept responsibility. This may include taking responsibility for the hurt you may have caused others, or actions you may have taken that you regret.

Accepting responsibility is not the same as forgetting or moving on as if nothing happened, neither is it the same as punishing yourself for your bad decisions and wallowing in shame. Accepting responsibility is about accepting what happened and showing compassion to yourself. Self-compassion means treating your self-worth as unconditional, that is giving yourself the love, care and concern you need whenever you’re going through a tough time.

It is important to understand that we are not perfect, and to be tolerant of our shortcomings because we are all human.

Ψ Understanding Guilt

Guilt is important and normal. Feeling bad about something bad we did is natural and can even helpful at times. For instance, guilt serves as motivation for us to do better next time. However, shame, which involves negative feelings about self such as feelings of worthlessness, is often associated with defensive strategies such as avoidance, denial or even physical violence. Shame may cause you to feel like you’re a bad person at the core, undermining your efforts to self-improvement or self-forgiveness. Shame-based thinking is a core belief that colors our world-view, and perpetuates self-defeating thoughts. One way we can break free from this negative pattern is by challenging your shame-based thoughts.

Some questions you can ask yourself are:

• How do I know it’s true?

• What proof do I have that supports this claim?

• What experiences do I have that show that this belief is not completely true all the time?

• Is this thought helpful or hurtful?

Guilt, on the other hand, may help us realise that our actions were bad, but that doesn’t make you a bad person. Therefore expressing remorse is an important step in making amends.

Ψ Restoring Trust: Actions to Move Past Guilt

One way to move past your guilt is by taking actions to restore the trust lost. This is not only important when it comes to forgiveness to others, but also to yourself. Making amends to the self is about taking concrete actions to right the wrong (whether it be to others or yourself). One way we could do that is by apologizing to the party we have hurt. For an apology to be sincere, it has to:

1. Acknowledge the hurt caused

2. Admit that your actions were wrong

3. Explain why you regret it

4. Describe what you would have done differently in the future so that it does not happen again

Navigating the Journey of Self-Forgiveness

It is important to be able to recognise when you should take responsibility, versus when things are beyond your control. We should be mindful to not over attribute blame on ourselves in situations we have no control of, especially in cases of abuse, trauma or loss. Lastly, if you find yourself struggling to forgive yourself, individual counseling may help.

Remember: Bad Actions Don’t Make You a Bad Person

it merely means that you made some bad choices.

Self-forgiveness does not have a one size fits all approach, and is different for everyone.

Self-forgiveness is not easy and we may slip up at times. And that’s okay, that’s normal. Try not to beat yourself up about it. Progress is not linear nor will everything go smoothly during the first try – so try again.  So have empathy for yourself, and work towards being a better person one step at a time!

Supporting a Person Whose Friend or Family Completed Suicide

In 2019, 400 lives were lost to suicide in Singapore, and suicide is the leading cause of death for those aged between 10 – 29 years old. 

There are at least 2 sides to every suicide: The person who took his or her life, and those left to grieve.

It can be challenging to support someone who has lost a family or friend to suicide. What should I say? What if I say something that only makes them feel worse? Should I even say anything? These worries are perfectly understandable. After all, many people struggle to talk about suicide. While we may feel awkward or uncomfortable when talking about suicide, this should not stop us from showing support and offering assistance.  

While it may be challenging, your support can make a real difference in helping a person through their loss. 

Supporting Those Affected by Suicide Loss: A Guide for Compassionate Responses

Here are 3 key areas that that we will cover below that will guide you in your efforts to support someone who has lost a friend or family member to suicide: Being a good listener, the do’s and don’ts of what to say, and warning signs to look out for. 

How do I be a good listener to a grieving person? 

One of the most helpful things you can do for a grieving person is to simply lend a listening ear. This means to sit with him/her and listen to their feelings in a non-judgemental manner without imposing your personal opinions. Do not try to problem solve either.   

ACTIVE LISTENING is a great way of doing so!  

While our conversation partner is still speaking, we often get caught up in trying to formulate our response. A consequence of this is that we end up failing to fully grasp and understand what the other person is trying to convey. Instead of trying to find the right words, it is more important to let the grieving person express themselves and share with you the nature of the loss. Here are some useful tips on being a good active listener to a grieving person: 

• Accept all feelings. Let him/her know that is okay for them to cry in front of you, break down, scream, or even laugh. They may be struggling with a whole array of new and even conflicting emotions like guilt, despair, blame, anger, and regret. These can be uncomfortable emotions, but it is better to let them out rather than bottling it up. Accept the emotions that they are experiencing and know that it will pass. There is no correct way to feel about loss. Ultimately, the person should feel free to express their feelings in a space that is free of judgement, argument, or criticism. 

• Silence is okay. Be prepared for moments of awkward silences. Do not force the person to speak if they are not ready to. Instead, be willing to be present and show that you are ready to listen when they are ready to speak. 

• Offer comfort without minimizing or trivializing the loss. Statements such as “It could be worse” do not help. Do not give unsolicited advice, claim to know what the person is feeling, or compare your grief with theirs. Such words are rarely helpful. Instead, let the person know that what they are feeling is okay and that it is a normal reaction to the situation.

What should I say to a grieving person? 

• Acknowledge the situation and check in on how the grieving person is feeling. Do not assume to know or understand how the person is feeling. Assumptions often worsen the situation as they invalidate a person’s intense emotions. Instead, start off by acknowledging the situation so the person knows that you are willing to openly discuss the loss they have experienced. Next, give them the opportunity to express their feelings. For example, “I heard that ___ died by suicide. I’m sorry to hear this happened and I’m here when you need me. How are you feeling?” 

• Reflecting and paraphrasing. This is a really useful way to show the grieving person that you are hearing their story! It helps to foster a better empathetic connection, which makes the person more comfortable in continuing to share their thoughts and emotions with you. For example, the person might say “I don’t even know where to start, everything feels terrible.” In response, consider saying something along the lines of “It sounds like you feel very overwhelmed and upset, this situation is taking an emotional toll on you.” See how you would be reflecting their underlying emotions back to them? 

• Do not use cliches or platitudes to comfort. We often feel compelled to comfort the grieving person by saying things such as “time will heal” and “they are in a better place now”. While it comes from a place of good intentions, such words can minimize the depth of the person’s pain, leaving them feeling misunderstood and more isolated. Instead, check on how they’ve coped so far and explore what resources they've tried so far. 

Samaritans of Singapore Hotline: 1800 221 4444 

Institute of Mental Health’s Helpline: 6389 2222 

Singapore Association of Mental Health Helpline: 1800 283 7019 

You can also find a list of international helplines here.

Keep an eye out for warning signs 

It is not uncommon for a grieving person to feel depressed, angry, or disconnected from others. These emotions usually decrease in intensity over time. However, it might be indicative of a bigger cause for concern if the intense emotions don’t subside over time and the person does not appear to be capable of coping with the overwhelming emotions on a day-to-day basis. They may also display significant distress or impairment in social, occupational, interpersonal, or other important areas of functioning. Here are some other warning signs to look out for: 

• Extreme focus on the death 

• Talking about wanting to escape the pain / statements indicating they are considering ending their life 

• Withdrawal from others 

• Diminished experience pleasure from the things they used to enjoy 

• Feelings of hopelessness 

• A lack of concern for personal welfare or hygiene 

• Excessive consumption of alcohol or other substances 

• Trouble sleeping 

If you are concerned about a person in distress, it can be helpful to recommend that they see a psychologist. Let them know that it’s absolutely alright to seek out other additional help they may require.

Remember, everyone’s healing process is different, and healing takes time.

Sometimes, lots of time. 

Grief after losing someone to suicide can feel like a rollercoaster, but with support (from someone like yourself!), the ride can become significantly less scary. 

After a (suicide) Attempt

After an Attempt

Credit: As/Is

Get Help if you are feeling suicidal

Samaritans of Singapore
Tel: 1800-221-4444 (24hr)

A suicide attempt is extremely traumatic.

Survivors feel disorientated, lost, not knowing where and how to go from here on. Others may feel intense waves of fear, sadness or anger. Some, after experiencing these waves, become seemingly emotionless. Numb. It is natural to have such feelings and thoughts.

Here is a list of steps to follow after a suicide attempt:

Inform

Call a loved one or trusted friend right away.

Our ability to actively care for ourselves are greatly affected by the circumstances that give rise to the attempt in the first place. Having survived the attempt, this ability is further compromised. Which means that you are going to need support. Reach out immediately.

After informing, go to the nearest hospital or medical clinic to seek medical attention. Even if the attempt does not result in you suffering from any physical injury however minor, you should still seek medical attention.

What to do at the Hospital or Clinic

Knowing what to expect greatly reduces the anxiety that comes with waiting in a busy medical facility.

Firstly, emergency staff are trained to assess and manage any injuries requiring immediate medical attention. This is known as triage. After treating these injuries, they will then arrange for a mental health professional to meet and have a chat with you about your mental health status. This may include questions on your mood, the presence of recent major stressors, and any concerns with your daily functioning. This is really just to assess your mental state and look for any further risks that you may be facing.

Occasionally, the hospital may require a detailed review by doctors with different specialisations. Depending whether such doctor(s) are on hand, you may be warded for further observation or admitted into a ward.

Reaching out to your Tribe (my what?)

We often do not realise how many members of our tribe (your family, friends, colleagues, peers - anyone who is a part of your larger network) actually do care about our safety and well-being. Even if you don’t ordinarily consider them to be part of your support network.

It’s common for people to worry over what to say to others after the attempt. You may want to start a conversation only after you feel comfortable enough to share about your experience, and even then, you can control how much you want to share. Confiding in a support group that you trust and feel connected to helps you process the experience and suicidal thoughts, or make these thoughts easier to manage if they return.

Going forward

You may find it helpful to write down thoughts and helpful tips to make your transition period easier (“journalling”, for example). These include things like knowing what you can do to make it easier to cope with things in the days following your discharge from the hospital, knowing who in your social support network you can reach out to, and most importantly, having a plan for dealing with suicidal thoughts should they come up again.

Things can change for the better if you allow it to.

Most importantly, seek support from a mental health or counselling professional if you feel suicidal. They will work together with you to create a safety plan or finding ways to cope. Things can change for the better if you allow it to.

Managing Anxiety, Stressors and Worries

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We all experience anxiety, stressors and worries of one form or another.

Here are some helpful psychological strategies that have been tested and found to be effective for many.

A. Mindfulness – Observing non-judgmentally

When confronted with environmental stressors, our emotional reactions arise naturally. And we usually occlude the facts as they are. But that is rarely helpful.  

First, observe nonjudgmentally and take stock of what is actually happening around you. 

What are you thinking about?
Is it about the future, past or present?
Do you think it is affecting how you are feeling? 
What is going through our minds when we feel anxious, low or stressed? 

When we start to notice and be aware of our thoughts, we’ll be able to start identifying what might be contributing to our distress.

Doing this non-judgmentally means not reacting to our observations or thoughts (and/or the emotions attached to it) but rather simply letting the observations and resulting thoughts and emotions arise and being aware of its presence in our mind.

B. Mindfulness – Mindful Breathing. 

While mindfulness is a practice that helps us to not get swept away on a wave of our unhelpful or negative thoughts, people may find it difficult to observe their thoughts and emotions without reacting to them. 

Let’s try this simple exercise:  

1. Breathe in and out.

2. Maintain your usual breathing rhythms without being overly conscious about the preciseness of each breath. 

3. Let your lungs expand and fill as you inhale, and contract as you exhale. 

4. Bring your attention to each inhalation and exhalation through your nose.

5. As you continue to watch your breath, remind yourself that each breath grounds you in the present moment. 

You are fully present in this moment of being. 

Now ask yourself, what is happening, and how are you feeling or thinking about that situation. 

C. Schedule “Worry” Time

First, identify all the tasks or items that are within your “sphere of influence”; essentially, matters that you can do something about. You may not always be able to control or determine the outcome, but you can take steps to influence or alter the outcome. 

Identify what needs to be done and complete those tasks. You’ll start to feel a whole lot better once you make a checklist and tick them off. Then tell yourself this: “there are always going to be things that are not within my influence (your “sphere of concern”)”. 

Here is how both spheres look like:   

I am going to allow myself to worry about it, for no more than 10 minutes. But after these 10 minutes, I shall leave my worries for my tomorrow self to grapple with” (or similar words… but you get the idea).

This tool has been found to be clinically effective in managing worries by freeing up your “head space” for important, relaxing or fun activities.

D. Challenge unhelpful thoughts. 

If you still feel a lingering worry after your scheduled worry time, you may want to directly address or challenge these persistent thoughts. Persistent thoughts might include: 

Catastrophising: “The world is going to end”, “I’ll definitely get the virus if I go out”, “My boss hates my presentation and I am going to get sacked” 

Filtering: Only focusing on the negative parts of the situation but not the positive aspects. During a pandemic for example, “being at home is like prison”, rather than “being at home is keeping me and everyone else safe”. 

Some ways to challenge such thoughts are to ask yourself: is that the only, and the whole truth? Are there other perspectives that I should consider? Am I constantly making reference to a state of perfection that does not exist? Am I worrying too much about how things should be instead of embracing and dealing with things as they are? This leads us to our next tip… 

E. Acceptance

Remember your sphere of concern? 

There will be many concerns that we cannot change or challenge successfully. These thoughts will usually keep us in a bubble of constant worry and anxiety instead of helping us deal with the situation. Issues within our sphere of concern that we might not be able to successful challenge include the social distancing and circuit breaker measures that will be with us for a period of time to limit the spread of the virus. But fretting about this situation will only result in more distress, anxiety or stress. Acceptance does not mean that you approve of or like the situation you find yourself in. What it means is that you have decided to embrace and acknowledge what is happening.

You have come to terms with the situation being what it is – no more, and no less – and you are no longer actively struggling or resisting the fact of its occurrence. 

F. Look after your Body

Yes, this means regular exercise, eating balanced meals, avoiding alcohol and drugs, and sleeping well.

There is a ton of research about the mind-body connection, it is not a myth!

How you feel emotionally and mentally can affect your physical health, and vice versa. The best demonstration of how your mental health and physical health are closely related is seen with burnout. When you’re pushed beyond your limits and putting too much stress on yourself, you experience burnout in forms of headaches, migraines, bowel issues and so on. 

At the same time, this also has implications on your motivation levels, your cognitive functioning, and may even make you easily irritated or emotional.