DEEPIKA RATHOD
I have seen many people who lead active social lives yet feel guilty about it. Guilt is a complex and powerful emotion that can affect us in various aspects of life. While it is often associated with the choices we make, whether related to food, relationships or careers, it can extend beyond actions and influence our feelings, thoughts and emotions. Guilt is an emotional response arising from the perception that we have done something wrong or failed to meet personal or societal standards. It can manifest as regret over past actions, remorse for hurting others, or even feeling responsible for circumstances
beyond our control.
Although many consider guilt to be merely an emotion, it can have profound effects on mental and physical wellbeing. Persistent guilt can lead to stress, anxiety and even depression. It can cause sleep disturbances, weaken the immune system and increase the risk of chronic health conditions. Unresolved guilt may also hinder personal growth and limit one’s ability to form meaningful connections.
When guilt is associated with eating, stress levels increase, affecting digestion and causing discomfort. The body’s stress response can alter the balance of gut bacteria, impacting overall gut health. This may also lead to disordered eating patterns, including restriction of essential nutrients, which disrupts metabolism. Over time, this can result in nutritional deficiencies, weight fluctuations and an unhealthy relationship with food. Negative emotions may also trigger inflammation and weaken immunity, further compromising wellbeing.
Guilt also influences our emotional experiences. Emotions such as love, anger, frustration and resentment can be deeply intertwined with guilt. While we have explored how guilt affects us, the question remains: can it be managed or overcome? The answer is yes. Here are some practical ways to work through guilt.
Acknowledge and accept
Acknowledging and accepting guilt is essential for healing. Recognising these feelings and understanding that mistakes are part of being human allows us to face emotions honestly. Suppressing guilt only deepens its impact. Acceptance encourages responsibility, learning and growth. It also fosters self-compassion, paving the way for self-forgiveness and emotional clarity.
Practise self-compassion
Being kind to ourselves and accepting our imperfections nurtures self-awareness and forgiveness. Self-compassion reduces the weight of guilt and promotes emotional balance, helping us approach life with a healthier mindset.
Apologise and make amends
If guilt arises from hurting someone, offering a sincere apology and making amends where possible can be healing. This step helps repair relationships, brings closure and supports personal growth.
Journaling
Regular journaling can help you explore emotions and experiences. Writing provides insight, helps identify patterns and offers emotional release. Some benefits of journaling include:
ï‚— Stress reduction: Writing helps release pent-up emotions, reducing stress and anxiety.
ï‚— Enhanced self-awareness: Journaling allows deeper reflection on thoughts and emotions, enabling more mindful responses.
ï‚— Improved problem-solving: Writing clarifies challenges and highlights possible solutions.
ï‚— Memory enhancement: Journaling reinforces learning and helps retain meaningful experiences.
ï‚— Emotional regulation: Expressing emotions in writing can improve emotional control.
Seek support
Do not hesitate to confide in a trusted friend, family member or professional counsellor. Talking openly about guilt can offer validation, perspective and emotional relief.
Embracing these practices can lead to a healthier, more fulfilling life. Self-awareness and self-forgiveness are keys to personal development. It is okay to forgive yourself and honour the journey of growth and healing. By releasing guilt’s grip and choosing kindness towards ourselves, we create space to truly thrive. Healing is a beautiful process and embracing it wholeheartedly allows us to move forward with strength and clarity.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
