We all make mistakes. Yet, it is important to learn ways of accepting and moving on from our mistakes so that we don’t become overwhelmed by feelings of frustration, anger, and guilt, or stuck in a repetitive loop of rumination and self-hatred.
Although we typically think of forgiveness as something we grant to others, it is important to consider the positive impact of forgiving ourselves. Self-forgiveness is a helpful process that involves recognizing and acknowledging mistakes, validating our feelings, taking responsibility or corrective action when possible and reasonable, and finally shifting our focus to learning, growth, and acceptance. Self-forgiveness is not intended to be an excuse and should not lead away from taking responsibility or empathizing with anyone harmed as the result of a mistake.
Research suggests that the practice of self-forgiveness is associated with lower levels of depression and anxiety as well as improved physical health, such as lower blood pressure. Practicing self-forgiveness can also allow for us to cultivate an attitude of forgiveness in our relationships with others and motivation to acknowledge, repair, and rebuild relationships when mistakes happen.
Self-forgiveness is often a significant challenge. For many reasons, a lot of people find it difficult to forgive themselves and may hold beliefs about needing to punish themselves or suffer consequences. Self-criticism and perfectionism can also make it difficult to practice self-forgiveness and we tend to have a lot of practice reinforcing these beliefs and behaviors.
Indeed, taking responsibility and corrective action is an important part of moving on from a mistake. However, perpetuating our distress in the form of guilt, self-criticism, and self-hate is rarely productive as it most often harms our ability to learn and grow, while also serving to reinforce a negative self-image.
Connecting with our inherent worth and value is a helpful place to focus when we are shifting to growth and self-acceptance. It is helpful to recognize and separate your mistake from yourself – you are not your mistake. It is important to remind yourself that you are far more than one mistake or even one decision. In this manner we can begin to see how it is possible to separate out a mistake and move away from identifying with the mistake as part of our identity or self-worth. To be sure, people of great integrity and intelligence make mistakes just like everyone else.
Before moving to self-forgiveness, it can be important to reassess your assignment of blame. If you tend to unfairly blame yourself or take on responsibility for things that are completely out of your control, it might be important to work on understanding why this is the case. Nevertheless, in most cases, self-forgiveness can be a meaningful way to improve your relationship with yourself and others.
Dr. Thomas Lindquist, Psy.D.
Licensed Clinical Psychologist
Visit us at lindquistpsych.com
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