Shame Resilience Worksheet

Describe a recent situation where you felt shame. What happened, and how did you react?

What are the common triggers that make you feel shame? Consider situations, words, or actions that consistently evoke this emotion.

What thoughts or beliefs about yourself are activated by these shame triggers? Are they rational or could they be challenged?

How do you typically feel physically and emotionally when experiencing shame? Note any patterns in your responses.

What are healthy ways you can cope with shame? List strategies that promote self-kindness and resilience.

Reflect on a time when you successfully navigated a shameful experience. What did you learn, and how can you apply that knowledge in the future?

Write a letter to yourself from the perspective of a compassionate friend. What would they say to you about your shame experience?

References

1. Brown, B. (2006). Shame resilience theory: A grounded theory study on women and shame. Families in Society: The Journal of Contemporary Social Services, 87(1), 43-52.
2. Gilbert, P. (2003). Evolution, social roles, and the differences in shame and guilt. Social Research, 70(4), 1205-1230.
3. Lewis, M. (2000). Self-Conscious Emotions: Embarrassment, pride, shame, and guilt. In M. Lewis & J. M. Haviland-Jones (Eds.), Handbook of Emotions (pp. 623-636). Guilford Press.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.