羞耻感

Understand it, reflect on it, notice what you might need, try a short exercise, and keep anything you write — privately, only if you want to.

从这里开始

You're feeling shame. What might help right now?

Pick whatever feels possible. There's no right answer, and you can come back to the others any time.

Ground myselfA short grounding practice to come back to right now.Open this Soften the inner criticWhere that harsh voice can come from, and how it eases.Open this Regulate my bodyBreathing with a long, slow out-breath.Open this Listen and settleCalming sounds you can simply rest with.Open this

Step 1 · Understand

What shame can feel like

Shame often feels like there is something wrong with you, rather than with something that happened. It can arrive as heat, a wish to hide, or a sudden pull to disappear from the room.

有时这可能与以下因素有关……

See whether any of these feel relevant. This may or may not fit your experience.

Being criticised, mocked or corrected in front of others
Growing up where mistakes were met with disapproval rather than repair
Being blamed for things that were not yours to carry
Feeling exposed after sharing something personal
Comparing yourself with other people today

潜藏在底层的可能感受

Embarrassed
Exposed
Inadequate
Judged
不配感

你可能会注意到……

在你的感受中

A harsh inner voice
Wanting to be invisible
Feeling small or exposed

在你的行为中

Withdrawing or cancelling plans
Over-apologising
Replaying what you said

在你的身体里

Heat in the face or chest
Curling inward
Difficulty meeting someone's eyes

The rest of this page is for members

Members can reflect with prompts written for shame, choose what they need, follow a matched Recovery Trauma™ exercise, and save it privately to their journal.

反思
What you might need
Your exercise
Save to journal

加入 Recovery Trauma™

这仅用于教育和自我反思。它不是评估、诊断或治疗，也无法告诉你为什么会有某种感觉——只有你自己才知道答案。

我现在需要支持