Universal · Emotion
Shame Resilience Map
Recognize, reach out, speak, and reality-check
Shame can't survive being spoken to a safe person. The four elements are the path out: recognize, reality-check, reach out, speak.
Recognize
Where do I feel it in the body? What triggered it?
Reality-check
What's the message under the shame? Is it actually true?
Reach out
Who can hear this without judging or fixing? Tell one person.
Speak it
Putting words to it shrinks it. Even just to the page.
The most recent shame spiral
The story it told me about me
The fair version
One person on my shame-safe list
"Shame derives its power from being unspeakable." — Brené Brown