How to Not Feel Guilty *All* the Time

Guilt is something we all live with from time to time. Whether you feel bad about skipping out on a social event or indulging in that late-night snack, guilt can sneak up on us whether or not it’s actually warranted. You might find yourself wrestling with the sometimes nagging voice of your conscience that reminds you that you’ve done something wrong. And sometimes, that voice can get *really loud* over even the smallest things, like realizing you’ve waited too long to respond to a text.

It’s important to remember that not all guilt is created equal. Sometimes, guilt can serve an adaptive purpose. It can help keep us in check and let us know when we’ve done something that needs to be changed, corrected, or forgiven. But there are many times when you find yourself feeling guilty over things that are harmless–like things that are supposed to bring you joy, not shame. After all, what’s so bad about taking time for yourself or treating yourself to the occasional snack? Why do we feel guilty about what we need to sustain our well-being?

That’s why it’s important to know how to recognize the difference between valid guilt–as well as when it might be holding you back. Let’s explore the distinctions and how to stop feeling guilty all the time. Trust me, the world won’t end if you have that extra slice of cake, don’t respond to the PTO group chat, or take a little extra time for yourself. There’s no need to apologize for enjoying some guilty pleasures now and then.

Key Takeaways:

• Guilt can be helpful when it prompts us to correct mistakes, but often it arises unnecessarily from societal pressures, leading to toxic guilt.
• Social media and unrealistic expectations from hustle culture and diet culture can trigger feelings of inadequacy, fueling unwarranted guilt over harmless actions.
• Recognizing the difference between healthy guilt (which fosters personal growth) and toxic guilt (which weighs us down) is crucial for emotional well-being.
• Combatting unnecessary guilt involves practicing self-compassion, setting boundaries, and reframing choices as valid expressions of personal needs, not mistakes.

Understanding Guilt: What Is It Really?

So, what exactly *is* guilt? You can think of it as an internal alarm system that helps you recognize when you’ve crossed a line. It can play an important role when it comes to maintaining social harmony and interpersonal relationships. Whether you’ve broken a promise or hurt someone’s feelings, experiencing guilt gives you that nudge you need to examine your actions and take action to mend the harm. 

Guilt also allows you to learn from your actions. It’s a painful way to feel, so we’re more likely to take steps in the future to avoid making the same mistakes. 

However, guilt isn’t always helpful. It can show up when it isn’t necessary, or when you’ve done nothing wrong. Guilt can leave you ruminating over things that don’t deserve to take up space in your brain. Like guilting yourself for taking an afternoon nap when you’re tired or having a little treat even though you’re on a diet. That’s not your moral compass talking. Instead, it’s the guilt that often stems from toxic internalized societal norms (like grind culture telling you that you don’t deserve to rest or diet culture telling you that you don’t deserve to eat the things you love).

As those examples suggest, a lot of this guilt comes from social pressures and expectations we’ve picked up over the course of your life. (Freud might say that it’s your superego exerting too much of an influence over your psyche). 

Society tells us we are supposed to be productive and “on” all the time. When we take a break, we end up feeling guilty about being lazy, selfish, or indulgent. 

But it’s not an accurate reflection of reality. Guilt shouldn’t be an automatic response to every action. That’s why it’s important to learn how to recognize when your guilt is valid, and when it’s time to let go of these negative feelings that are weighing you down. 

Some of the most common reasons for feeling guilty include:

• Telling lies
• Not spending time with family
• Religious beliefs
• Perceived responsibility

Research has found that women are more likely to feel guilt over perceived responsibility for the well-being of others, while men are more likely to feel guilty for misconduct or mistakes.

Signs You’re Feeling Guilty for No Reason

Guilt can be tricky. There are legit reasons to feel this way, but it also tends to show up uninvited. It can weigh you down over things that don’t actually deserve it. How do you tell when you’re feeling guilty for no reason? Here are some signs:

You Apologize Constantly

If you’re dropping “I’m sorry” more often than not–even when you haven’t done anything wrong–it’s a major sign that guilt is taking up too much of your time and energy.  Accidentally bumped into someone? Saying sorry is natural. But apologizing for *existing*? Not so much. 

You Feel Bad for Saying No

Saying no isn’t always easy, but it’s also something you need to do to protect your time and boundaries. It’s not something you should feel guilty about. If turning someone down leaves you with lingering guilt, there’s a chance you need to reframe how you think about saying no.

Self-Care Makes You Feel Selfish  

Do you ever feel guilty for taking a day off or doing something relaxing just for yourself? If watching a few episodes of your favorite show or relaxing in a warm bath makes you feel like you’re wasting your time, that’s unnecessary guilt in action. Remind yourself that self-care isn’t selfish. 

You Overthink Small Mistakes

Forgot to reply to a text? Spilled your drink? It happens to the best of us, but if minor mistakes keep playing on a loop in you remind, it means that guilt is looming too large.

You Feel Guilty for Prioritizing Yourself

There are just times in life when you need to put yourself first. But if prioritizing your own needs leaves you wracked with guilt, it’s a good sign you’re feeling bad about something that you shouldn’t. Remind yourself that taking care of your own needs doesn’t make you a bad friend, partner, or person.

Recognize any of these signs in yourself? You’re not alone if you do! We live in a world that can make us feel guilty for just being human. Recognizing these signs is a great first step toward learning how to ditch the guilt.

Why We Feel Guilty: The Social Media Effect

Guilt can have a lot of causes, but one that we might not give enough attention to is easy to overlook: social media. The curated images and videos we see on Instagram, TikTok, and other social sharing sites can leave us feeling like we are somehow falling short. Other people seem to have it more together than we do. They’re working harder, doing more, and getting more out of life. 

All that #hustleculture can leave us feeling like our life choices aren’t measuring up. Should I be working harder? Am I doing enough? Why am I just sitting here?

Social media can make you feel guilty that you’re not giving your all 24/7. The picture-perfect highlight reels we see of other people’s seemingly perfect lives can create a sense of guilt over nothing.

It’s not just the comparison trap that creates problems. The constant need to always be available can also leave us feeling guilty when we just can’t be on all the time. Missed a text? Didn’t respond to a DM? Took too long to reply to an email? Suddenly you’re apologizing for just needing a break from the constant pressure of being always connected.

That’s when you need to be real. Social media isn’t real life. The things we see are a version of reality—an idealized one that doesn’t tell the whole story. You don’t need to be perfect and you are allowed to disconnect and live your life. 

You don’t have to be productive all the time. The pressure that social media and technology create are unrealistic.  Letting go of those expectations can go a long way toward eliminating unnecessary guilt.

How to Let Go of Unnecessary Guilt

We’ve explored where some of this guilt comes from, but how do you let it go? Are we just left feeling guilty about feeling guilty?

The fact is that it’s not always easy. But there are things you can do to let go of undeserved guilt. The following are just a few practical ways to do just that:

Check the Facts

Start with a reality check. Ask yourself: Is this guilt based on reality or just a feeling? If you’re feeling guilty for saying no to plans or taking time for yourself, hit pause and check the facts. Did you actually hurt someone? Or are you just feeling bad because you’re not living up to some unrealistic expectation? If the guilt isn’t based on something you genuinely need to apologize for, it’s time to let it go.

Practice Self-Compassion

What would you say if it was a friend who was feeling guilty? Would you tell them they’re being selfish for needing rest or taking a break? Probably not. So why do we treat ourselves so harshly? 

Self-compassion is critical for relieving unnecessary guilt. If guilty feelings keep popping up, remind yourself you’re doing your best. Treat yourself with the same kindness and understanding you’d show someone you care about.

Redefine Mistakes

Mistakes are part of life, and they happen to everyone. They shouldn’t define you or drag you down with guilt. 

Try to stop looking at mistakes as failures. Instead, try reframing them as learning experiences. Forgot an appointment? Messed up a project at work? Don’t dwell on guilt, think about what you can learn from the situation and how you’ll move forward. No one’s perfect, and every mistake is just another step in figuring things out.

Set Boundaries Without Apologizing

Having boundaries is critical for your mental well-being, and you don’t have to feel bad about protecting them. This might mean protecting your time, energy, or mental space, you can enforce those boundaries without giving yourself a guilt trip. 

Letting go of guilt often means unlearning the idea that you owe everyone an apology for just being human. The more you practice these strategies, the easier it gets to release the guilt that really don’t belong in your life.

Healthy Guilt vs. Toxic Guilt: Knowing the Difference

As we discussed earlier, guilt isn’t always a bad thing. It can serve as a clue to let us know that we’ve done something wrong. Taking steps to make amends for our mistakes can help restore social harmony and protect our relationships. 

But guilt can sometimes be toxic. Learning to tell the difference between *healthy* guilt and *toxic* guilt is key to understanding when your feelings are useful and when they’re just holding you back.

Healthy Guilt

Healthy guilt comes from a place of empathy and moral responsibility. It’s that feeling you get when you’ve crossed a line—whether you’ve hurt someone, broken a promise, or gone against your values. This type of guilt serves a purpose: it pushes you to reflect on your actions and make amends. It’s a natural part of being human, and it can actually help you grow.

Healthy guilt motivates us to be better friends, partners, and people. 

For example, if you accidentally upset a friend by saying something thoughtless, feeling guilty can prompt you to apologize and learn from the mistake. It’s a sign that your conscience is working and that you care about maintaining healthy relationships. Healthy guilt helps guide us toward making positive changes without weighing us down unnecessarily.

Toxic Guilt

Toxic guilt is that persistent, nagging voice telling you that you’re doing something wrong—even when you’re not. It’s the kind of guilt that makes you feel bad for things that don’t deserve it, like resting when you’re tired, saying no to plans, or taking time for yourself.

Toxic guilt comes from unrealistic expectations—whether they’re from society, family, or yourself—that you need to be perfect, productive, or selfless all the time.

This kind of guilt doesn’t help you grow; it just drains your energy. It can make you feel like you’re never doing enough, or worse, like you’re not *enough*. Toxic guilt is often rooted in things you can’t control or shouldn’t have to feel bad about in the first place—like putting yourself first or setting boundaries.

How to Tell the Difference

If you’re unsure whether you’re dealing with healthy or toxic guilt, here are some questions to ask yourself:

• Is this guilt coming from my own values, or is it based on other people’s expectations? Healthy guilt aligns with your personal values; toxic guilt usually stems from external pressure.
• Can I fix the situation, or is this something I just need to accept and move on from? Healthy guilt motivates you to take corrective action, while toxic guilt often lingers without any clear solution.
• Am I feeling guilty for something that harms others, or something that harms no one—including myself? If your actions aren’t hurting anyone, including yourself, the guilt is likely toxic and unnecessary.

Recognizing whether your guilt is healthy or toxic can help you decide whether to lean into it, learn from it, or let it go. Healthy guilt can help you grow, while toxic guilt is just an emotional weight you don’t need to carry. The sooner you learn to tell the difference, the sooner you can free yourself from the guilt that’s holding you back.

Combat Guilt by Being Kind to Yourself

Guilt often comes hand in hand with self-criticism. When we feel like we’ve failed, it’s easy to start picking apart our choices and even questioning our self-worth. But guilt doesn’t get to define us. Practicing self-compassion is one tactic that can help you feel less guilty. It’s a skill that involves treating yourself with kindness and understanding, kind of like how you would treat a person you care about.

For example, when a friend is feeling guilty, do you tell them they’ve messed up and should feel bad? Of course not! You reassure them. You empathize. You remind them that everyone makes mistakes and it’s not the end of the world. Showing yourself that same kindness and compassion can go a long way toward alleviating feelings of guilt.

Self-compassion is about embracing your humanity and accepting that perfection is unrealistic. Here are a few ways to start practicing self-compassion when guilt tries to take over:

Speak to Yourself with Kindness

When guilt starts to creep in, spend a moment analyzing how you talk to yourself. Are you being harsh or critical? Then it’s time to change your internal dialogue. When you start to use negative words, replace them with kinder, more encouraging ones. For example, instead of saying, “I can’t believe I messed that up,” try “It’s okay. I’m learning, and it’s normal to make mistakes.”

Give Yourself Permission to Be Imperfect

Perfectionism is one reason why guilt tends to stick. To fight it, you need to recognize that no one is perfect all the time. Giving yourself permission to be imperfect and accepting yourself anyway can help you feel less guilty about mistakes and missteps.

Practice Small Acts of Self-Care

Self-compassion isn’t just about changing your mindset. It’s also important to act on it. Make sure that you are doing things that nourish your mind and body, whether it’s getting enough sleep, spending time on your hobbies, or taking the occasional, well-deserved break. These simple actions can be a great reminder that you deserve care and rest–and that they are nothing to feel guilty about.

Forgive Yourself

Guilt often persists because we refuse to let ourselves off the hook. There are times when you just need to forgive yourself. Yes, it’s important to try to make things right if you’ve made a mistake, but you also have to give yourself permission to move on. Carrying around guilt doesn’t help anyone.

That said, self-compassion isn’t always easy, particularly if you have a habit of being too hard on yourself. Just remember, the more you practice, the more naturally it will come to you.

Reframe Your Choices to Alleviate Guilt

One of the most effective ways to combat unnecessary guilt is to actively reframe how you view your choices. Instead of seeing your decisions as potential sources of guilt, try embracing them as valid expressions of who you are and what you need at any given moment. Here’s how to start flipping the script:

Own Your Decisions

Every choice you make is a reflection of your priorities and values. If you decided to stay in instead of going out, or if you chose to binge-watch your favorite series instead of tackling your to-do list, own that decision.

Instead of feeling guilty about it, remind yourself that you’re doing what you need for your well-being. You’re not obligated to justify your choices to anyone else.

Shift Your Perspective

Instead of asking, “Why did I do that?” when you feel guilty, ask, “What was I trying to achieve?” This shift in perspective can help you understand the motivations behind your choices. Perhaps you were seeking rest, connection, or even joy. Try to recognize the intention behind your actions so you can stop carrying feelings of guilt.

Celebrate Your Choices

When you make a decision that feels right for you, celebrate it! Focus on the fact that you’ve chosen something that brings you joy or supports your mental health. Celebrating your choices helps to reinforce the idea that it’s okay to prioritize your happiness without guilt.

Practice Gratitude

Let’s stop fixating on what we think we should be doing. Instead, try to take a moment to appreciate what you’ve chosen to do. Gratitude can be a powerful remedy for guilt. Let yourself feel grateful for the little things—your time, your choices, and your self-care. This helps shift the focus from guilt to feelings of appreciation.

Challenge the Guilt with Evidence

Actively challenge those feelings of guilt with facts. Ask yourself: What evidence do I have that this choice was wrong? In many cases, you’ll find that the reasons behind your decision are justifiable. Journaling can be helpful as well. Write down those reasons if it helps, and refer back to them when guilt tries to pull you back down.

Remember that embracing your choices doesn’t mean neglecting how your actions affect other people. It just means you understand that your needs and desires are valid, too. By reframing guilt as an opportunity for self-reflection and empowerment, you can create a healthier relationship with yourself and your decisions. 

The Bottom Line: Let’s Drop the Guilt, Okay?

It’s time to stop letting guilt control your life. While it can serve a purpose in helping us navigate our values and relationships, unnecessary guilt only weighs us down and robs us of joy. Recognizing when guilt is valid versus when it’s just clutter in our minds is crucial for living authentically and happily.

As we’ve explored, embracing self-compassion, owning your choices, and reframing those guilty feelings can make a world of difference. You don’t need to apologize for taking care of yourself or for indulging in life’s little pleasures. Life is too short to spend it feeling guilty just for being human.

Sources:

Luck, T., & Luck-Sikorski, C. (2022). The wide variety of reasons for feeling guilty in adults: findings from a large cross-sectional web-based survey. BMC psychology, 10(1), 198. https://doi.org/10.1186/s40359-022-00908-3

Stewart, C. A., Mitchell, D. G. V., MacDonald, P. A., Pasternak, S. H., Tremblay, P. F., & Finger, E. (2023). The psychophysiology of guilt in healthy adults. Cognitive, Affective & Behavioral Neuroscience, 23(4), 1192–1209. https://doi.org/10.3758/s13415-023-01079-3