Welcome to the final section of our course. Over the past week, you have delved deep into understanding shame, its triggers, and its effects. You’ve learned coping strategies, explored resilience-building techniques, and reflected on your personal experiences. As we wrap up this course, it’s important to discuss how to maintain the resilience you’ve started to build and continue progressing on your journey beyond this course.
Life is full of challenges and setbacks. Maintaining resilience doesn’t mean you won’t experience feelings of shame anymore, but rather that you’ll be better equipped to navigate them when they arise. Here’s how you can do that:
1. Continue Practising Self-Compassion: Treat yourself kindly and be understanding when things don’t go as planned. Accept that everyone makes mistakes and has flaws, and that’s part of being human.
2. Maintain Healthy Relationships: Continue to cultivate relationships with people who provide emotional support and positivity. Remember, it’s okay to seek help when needed.
3. Stay Mindful: Keep practising mindfulness. Stay present and acknowledge your feelings without judgment, allowing them to pass without overwhelming you.
4. Foster Personal Growth: Embrace challenges as opportunities for personal growth and learning. The journey of overcoming shame is a continuous one, and every step, no matter how small, is progress.
5. Stay Active: Physical activity can reduce stress, improve mood, and boost self-esteem. Find a type of exercise that you enjoy and make it part of your routine.
Reflect on the journey you’ve embarked upon throughout this course. Write about your progress, the techniques that have been most helpful to you, the challenges you faced, and how you overcame them. Also, envision your path forward. How will you continue to use and apply what you’ve learned in this course in the future? Write about this in your journal.
Example: Over the last week, I have gained valuable insights about myself and my relationship with shame. This course has been a mirror held up to parts of myself that I’ve tried to avoid or dismiss. However, rather than being daunting, this self-reflection has been empowering.
I’ve learned that my experiences of childhood shame have lingered into adulthood, impacting my relationships and self-image. Realising this was not easy, but it has given me a better understanding of my emotions and reactions. I’ve started to notice the triggers that prompt feelings of shame, and instead of succumbing to them, I’ve used the coping strategies from this course to better manage them.
The technique that has been most helpful to me is practising self-compassion. I often caught myself getting caught up in negative self-talk, but now, I’m learning to be kinder to myself, treating myself as I would a friend. It’s not always easy, and there have been moments when I’ve slipped back into old patterns. However, instead of berating myself for these instances, I’ve learned to see them as part of the process.
Moving forward, I plan to keep implementing these techniques in my daily life. I will continue my journaling habit, which has proven to be a useful tool for self-reflection and emotional release. I also plan to incorporate mindfulness into my routine, starting with a few minutes of mindful breathing each morning. Over time, I hope to increase this practice to include mindful eating and walking.
I know the journey towards overcoming shame is ongoing, but for the first time, I feel equipped to navigate it. The knowledge and skills I’ve gained in this course will be my guide, and the progress I’ve made is my motivation to continue. I am worthy, capable, and resilient. I’m excited to see where this journey takes me.
Congratulations on completing this course! Remember, this is not the end of your journey but the beginning. Use the tools and strategies you’ve learned as you continue to navigate your path. Be proud of the progress you’ve made, and remember that you are worthy, capable, and resilient.