Skip the Guilt Trap: Simple steps to help you move on with your life. Gael Lindenfield

Чтение книги онлайн.

СКАЧАТЬ anger can be used to encourage or enforce discipline only up to a point. After a while they induce resentment and rebellion. Guilt, on the other hand, encourages self-control. We keep to ‘the rules’ because we don’t want to feel it. The pain induced by guilt is internal and therefore not as disruptive to the rest of the group as, for example, anger might be.

      This is how we think nature first intended guilt to work. Note that nature has a back-up plan if Plan A doesn’t work (always an excellent idea!).

      NATURE’S ORIGINAL PLAN A FOR GUILT

      A group member breaks a written or unwritten group rule:

      

The thinking centre in their brain assesses that they have done wrong and sends an alert to the emotional centre of their brain.

      

They feel guilty.

      

They assume responsibility for the wrongdoing.

      

They are motivated to either repair any damage their wrongdoing may have caused, or to leave the group.

      

The wrongdoer is either integrated back into the group or forgotten, and business carries on as usual.

      NATURE’S ORIGINAL PLAN B FOR GUILT

      A group member breaks a written or unwritten group rule:

      

On feeling guilt, they don’t follow through with Plan A. They don’t own up, and they don’t make things right.

      

The other members or the group leader notice the body language of guilt (e.g. perhaps that give-away bowed head).

      

The person is accused and either punished or expelled.

      

The wrongdoer is either integrated back into the group or replaced, and business carries on as usual.

      Of course, we all know that nature’s plans (like our own) do not always work. If they did for guilt, I wouldn’t feel the need to write this book! But it is important to remember that, in its essence and when well managed, guilt is a good and useful emotion for both the individual and any group to which he or she belongs. It is there to ensure the healthy survival of the group. This is why positive guilt is one of ten categories of guilt that I have chosen for us to discuss and work on in this book (see Chapter 2).

      At some later stage in human development individuals began to formulate their own moral codes. At first, their personal rules for living a ‘good’ life would be shaped to a large degree by their country’s culture and laws. But today, in our global world, people are also internalising moral influences through travel, the Internet and the media. The problem is that this ad hoc absorption of so many differing philosophies, religions and laws has sent our moral compasses spinning. We either feel guilty about whatever course of action we take, or we give up on guilt because we think, I’ll be damned if I do and damned if I don’t. The psychological effect of this moral confusion is bad news for the individual’s mental health and bad news for any group or society to which they belong.

      The good news, though, is that you will find many of the tips and strategies in this book will help with these tricky contemporary moral issues.

      The difference between guilt and shame

      These two emotional states are often referred to interchangeably in everyday language. It doesn’t help the confusion that they are also often experienced together. But there are some important differences between them. The simplest explanation of the difference that I have heard came, surprisingly, from a comedian:

       Guilt is feeling bad about what you have done; shame is feeling bad about who you are – all it is, is muddling up things you have done with who you are.

       MARCUS BRIGSTOCKE, BRITISH COMEDIAN

      But if you wish to have a more academic evaluation, Christian Miller from Wake Forest University, USA, did an interesting summary of the differences that have been found by researchers.³ Below, I have selected a few of the points she made that are relevant to our work in this book. Remember, these are only some of the differences that have been found through research.

      • Guilt is a private emotion, whereas shame usually develops as a result of disapproval – real or imagined – from others.

      • Shame can be triggered not just by moral wrongdoing, but by failing to abide by certain laws, rules or usual etiquette that do not have a moral base, e.g. wearing the wrong kind of dress to a wedding, forgetting to brush your hair before going to work or failing an exam.

      • Guilt relates to wrongdoing that has been done. Shame concerns how you feel about yourself. You don’t like yourself at all, or you don’t like an aspect of yourself, rather than you don’t like what you have done.

      • Shame makes you feel helpless, but guilt doesn’t always do so. In fact, guilt often prompts you to try to make amends or makes you wish that you could. Shame makes you want to hide yourself away so you and your failures are not noticed.

      • When we are ashamed, we are less likely to feel empathy with anyone else who might have suffered as a result, e.g. people who put a lot of time and money into helping us with a project that we failed to deliver. With shame, we might be feeling so sorry for our failings that we cannot feel sympathy for anyone else who has suffered. With guilt, our focus might be on how we have let people down.

      • Guilt is more likely to make us want to get into action to help others in some way. Shame doesn’t do this because it makes us feel useless.

      As this kind of information always makes more sense when we apply it to our own personal experiences, try this exercise:

      EXERCISE: CLARIFYING THE DIFFERENCE BETWEEN GUILT AND SHAME

      The purpose of this exercise is to help you judge which aspects of your response to a past wrongdoing indicate whether you were feeling shame and/or guilt. Being aware of roughly to what degree you felt each emotion will help you to decide the kind of action you need to take. As you know, this book is largely about dealing with guilt, but we will also deal with one kind of guilt that has a large element of shame mixed in with it. I call this Shameful Guilt. My two examples here illustrate how a wrongdoing can trigger both emotions.

      Think of a time when you felt guilty and/or ashamed and ask yourself these questions:

      a) Did I feel that I wanted to hide away or did I want people to know how bad I felt?

      b) Did I do something that was morally wrong or not (as opposed to just breaking a rule or law that many people think is daft or out of date)?

      c) СКАЧАТЬ