If you've done something you're embarrassed or ashamed, unhappy or guilty about avoid just coming away from the situation and feeling bad. The following is a process you can follow that can take you from feeling bad to feeling good about yourself and the situation in a matter of minutes. Consider a recent occurrence that gives you that sinking feeling and observe the emotions and physical sensations that come to the fore. Try not to judge the emotions and sensations or try to suppress them. Just allow them to be for a moment, and tell yourself that with or without these feelings and bodily sensations you are OK. Ask yourself what happened, what was the outcome of that occurrence? Then ask yourself what were the thoughts, feelings, habits and behaviours that led to that outcome? A useful technique to use here is the ' Ask Why Five Times ' technique. This involves asking yourself why you thought or felt what you did, and why you behaved the way you did. The idea is th...
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