How Shame Affects Us & How Art Journaling with a Creative Reminder changes our mindset to Heal

 Today, I had the privilege of listening to a dear friend share her personal struggle with feelings of shame and guilt. These emotions were triggered by something that may not have bothered you or me, but they became very real for her. It got me thinking deeply about how shame affects us, and I wanted to share my thoughts with you.

You may be used to reading my emails for tips and techniques about art journaling, but I’m also passionate about understanding our emotions and how they shape our daily lives. So, I took some time today to dive into the topic of shame, and the research I found was truly eye-opening.

Here’s what I discovered: Shame isn’t just an emotional response; it’s something we feel throughout our bodies. It’s tied to the limbic system in our brain, which plays a significant role in how we process emotions. Words like embarrassment, bashfulness, confusion, mistakes, awkwardness, self-consciousness, humiliation, and irritation all fall under the umbrella of shame.

The impact of shame goes deeper than just emotions—it can trigger automatic stress responses in our bodies, causing us to react in ways we don’t always understand.

Here’s how shame works in our brains:

• Right Hemisphere Activation:
  The right side of the limbic system is activated during shame, triggering feelings of fear, disgust, and the instinct to hide.

• Amygdala Activation:
  The amygdala (responsible for fear and emotional regulation) becomes highly active, signaling our body as though we are in physical danger, activating the “fight, flight, or freeze” response.

• Shame as an Automatic Stress Response:
  When we experience shame, our body reacts as though it’s facing a physical threat. This can result in automatic reactions, like a sunken posture or an overwhelming urge to withdraw.

• Shame "Hijacks" the Brain:
  Shame can "hijack" our brains, meaning it takes over our emotions and physical responses, making it hard to think or act rationally. This happens because the emotional response bypasses the rational thinking part of the brain, leaving us feeling paralyzed or unable to make decisions.

Why does this matter?
When we feel ashamed, it’s not just a passing emotion—it’s a survival instinct. Our brains react as if we are in physical danger, and this affects our ability to engage and face situations calmly. This is why it’s so important to understand how these emotions impact us.

What can we do about it?

It’s easy to want to bury our feelings of shame by ignoring them, overeating, or turning to other distractions. But journaling is a much healthier alternative. Writing can help process these emotions, and it gives us the freedom to express our feelings without judgment.

Here are two powerful journaling practices that can help shift your mindset:

1. Replace Darkness with Light:
   Practice replacing negative thoughts with positive ones. Each time a negative thought enters your mind, try replacing it with an uplifting affirmation. You could also listen to a hymn or music that makes you feel uplifted. Music is a wonderful way to shift your focus and elevate your spirit.

2. Write and Throw It Away:
   Not every journal entry needs to be kept. Sometimes, the power lies in expressing real emotions without the pressure to hold onto them. Write freely, then let go—literally! Throw the paper away as a symbolic gesture of releasing the emotions that no longer serve you.

A Creative Reminder for You:
In my journaling practice, I often write creative reminders to reinforce positive thoughts. Here’s one that I find especially helpful when dealing with feelings of shame:

"I am beautifully created by God. I release all feelings of embarrassment, confusion, guilt, and fear. I trust that God uses every experience to grow me and guide me. I am not defined by my imperfections, for His grace is sufficient for me. I turn any feelings weighing me down over to Him, knowing that Jesus Christ’s Atonement frees me from the past, and I am made whole in Him.

I am safe to be seen by others. I feel calm, organized, and a sense of order in my life. I live today with confidence and boldness, filled with good fortune, happiness, and peace.

I will do the small and simple things that keep me close to the Spirit and out of the grips of pride. I move away from focusing on myself and become more aware of those in need around me.

With my thoughts centered on Jesus Christ, I am open to the good I can do today, feeling grateful for His love and guidance as I reach out to others in need." 

(A PDF download of this affirmation has been designed for the members and is in the Creative Reminders Library)

For Greater Understanding: I wanted to break down how shame works in the brain so that we can better understand why it affects us so deeply. Here’s a quick overview:

• Right Hemisphere Activation:
  The right side of the brain triggers the desire to hide, retreat, and avoid social situations when we feel shame.

• Amygdala Activation:
  The amygdala reacts to shame as though we’re in danger, triggering the “fight, flight, or freeze” response.

• Shame’s Physiological Effects:
  Shame causes automatic stress responses, which can affect our posture, energy, and even make us feel physically drained or overwhelmed.

• Shame Hijacks the Brain:
  Shame overwhelms our ability to think clearly, as the emotional reaction takes over the brain, causing us to feel stuck or unable to make decisions.

By understanding the science behind our emotions, we can take steps to heal and move forward. I hope you find these insights helpful, and I encourage you to try the journaling techniques and affirmations for yourself. They can make a world of difference in how we experience and respond to shame.

(All information is for educational purposes only)