For example, if you once walked through the lunch room with your skirt tucked into your underwear, try to laugh about the experience. Try to see it from an outsider’s perspective and remove yourself from the negative feelings. Realize that it was just a silly mistake that probably made people do a double take or possibly even a spit take. Try discussing embarrassing moments with a trusted friend. It might make it easier for you to laugh at someone if you tell the story to someone who was not there and it can also be a good way for you to hear about someone else’s embarrassing moments.
Try to remind yourself of who you are and what your core values are. This can help you to ground yourself and brush off some embarrassment and with self-compassion.
Try not to get hung up on what you did or said because dwelling on it can be more painful than the initial experience. [4] X Research source
Try telling yourself something like, “I forgive myself for what I did. I am only human and I am bound to make mistakes sometimes. ”
For example, after you have apologized and forgiven yourself for saying something inappropriate to a friend, ask them if they watched the news last night. Or, pay them a compliment. Say something like, “Hey, I love your outfit. Where did you get it?”
Try saying something like, “I am sorry that I did/said that. I didn’t mean it. I will try to be more thoughtful in the future. ”
To see that embarrassment is something that everyone feels, ask your parents or another trusted person to tell you about a time when they got embarrassed. [8] X Research source
One way to address the perceived judgement of others is to be realistic and ask yourself if others are judging you or if you are judging yourself.
Remind yourself that you are your biggest critic. While it may seem like the world is watching and judging you, that is not a realistic perspective. Think about how much you pay attention to little things that other people say and do. It is unlikely that you scrutinize others the same way that you do to yourself. [13] X Expert Source Donna Novak, Psy. DLicensed Clinical Psychologist Expert Interview. 9 December 2020.
If you are extremely self-conscious, you may even find yourself dealing with shame, which is not the same thing as embarrassment. Shame is the result of a poor self-image, which can be caused by often feeling embarrassed. Consider talking with a therapist if you feel like embarrassment has left you with feelings of shame.
