Resource Alert:

To help you put this strategy into practice, we’ve created a shame journal template you can copy with instructions. Give it a try – it’s designed to support your journey.

Shame Journal Template with Instructions

Instructions:

• Identify the Trigger: When you feel shame, note what triggered this emotion in the “Trigger” column.
• Acknowledge Thoughts: Write down your immediate thoughts connected to the shame in the “Thoughts” column.
• Examine Beliefs: Reflect on the core beliefs associated with these thoughts and note them in the “Beliefs” column.
• Note Actions: In the “Actions” column, describe how these feelings of shame influence your behavior and life.