So Iâve been asked this a few times in response to my posts about not turning âIâm a terrible personâ spirals into the focus when youâve hurt someone, and I wanted to talk about it a bit more because itâs a really fair question.
What are we actually supposed to do with those feelings?
Because just pushing them down doesnât feel good, and it can make things worse long-term.
And youâre right. Those feelings are real. They donât need to be ignored or dismissed.
But they do need to be handled in the right space.
When someone is coming to you and saying you hurt them, that moment needs to stay about them. If we shift into âIâm awful, I ruin everything, you shouldnât even be friends with me,â it can unintentionally take the focus off their feelings and put them in a position where they feel like they have to comfort us instead. It can make them anxious to come to us in the future with problems and that could cause long term damage to our relationships and have resentment build.
That doesnât mean youâre not allowed to feel that way. It just means that moment isnât where those feelings get processed.
Think of it less like âshove it down foreverâ and more like âhold it for a minute.â
You can acknowledge it internally. You can notice it. You can even tell yourself, âIâm feeling a lot of shame right now.â
But you donât have to act on it right away.
This is where self-soothing comes in. Grounding, stepping away for a moment, writing it out, reminding yourself that doing something hurtful doesnât mean you are a terrible person.
Then later, when things have settled, you can come back to those feelings and process them in a healthier way.
And that can include asking for reassurance if youâre really struggling. Just in a way that doesnât put the other person in a position where they have to take care of you while theyâre still hurt. (And Iâd like to reiterate that this should not be in the moment theyâve expressed the hurt.)
For example, that can look like:
âHey, Iâve been sitting with what happened earlier, and Iâm feeling a lot of shame around it. Iâm worried Iâm a bad person. Iâm not asking you to fix it, but if you have the capacity, some reassurance would really help.â
âIâm still taking responsibility for what happened, but my brain is being really loud about me being a terrible person. If youâre up for it, could you remind me that Iâm not?â
That way, youâre being honest about your feelings without making them responsible for regulating you in the moment they were hurt.
So itâs not about ignoring your feelings. Itâs about timing and how theyâre expressed.
Both things can exist at the same time. You can take accountability for hurting someone and still care for yourself. It doesnât need to be one or the other.