Jessica Lanyadoo

You will never reason yourself out of shame.

That's not how shame works.

Yeah.

What I like to do, and this is something you might play with, is the next time it comes up, say out loud in your head, this is a shame spiral or this is a shame spike.

And then try to breathe without chasing the spike.

Okay.

Whatever it is that you're feeling shame around,

is not relevant in this moment.

You can only engage with the content when you're not in a shame spike.

Yeah, that makes sense.

Right?

Yeah.

And so let's say you decided you're going to wake up and stretch early and then you didn't fucking do it and you slept and then you had a delightful tea and you scrolled on your phone.

And then halfway through the day, you're like, fuck, I forgot to stretch and I can feel it.

And then the shame spike happens.

You call it a shame spike.

If you want to, you can try to number it on a scale from one to 10, 10 being the highest.

And you try to breathe.

And every time your brain gets pulled into the shame spike, you just pull back to the words shame spike.

And breathe into the feelings until it passes because it always passes.