Thought and kindness

When shame feels intense

Name the shame sentence, answer it like you would answer someone you love, and choose one gentle action.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Name the shame sentence

Write the sentence, then move on.

Subtitles

First, name the shame sentence exactly as it shows up.

Answer shame differently

Name the shame sentence

Write the shame sentence as it arrives.

Use one of these examples, adapt it, or write your own plain version.

I'm a burden
I've ruined everything
I should be over this
No one wants this version of me

On-screen guide

Writing it down is not agreeing with it.

Ideas

Your words

Evidence basis

A brief thought-and-action and self-compassion self-help step for shame spirals. It does not debate risk; it slows harsh self-talk and links back to support.

Body alarm

Starting with the body.

Thought and kindness

When shame feels intense

Name the shame sentence, answer it like you would answer someone you love, and choose one gentle action.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Name the shame sentence

Write the sentence, then move on.

Subtitles

First, name the shame sentence exactly as it shows up.

Answer shame differently

Name the shame sentence

Write the shame sentence as it arrives.

Use one of these examples, adapt it, or write your own plain version.

I'm a burden
I've ruined everything
I should be over this
No one wants this version of me

On-screen guide

Writing it down is not agreeing with it.

Ideas

Your words

Evidence basis

A brief thought-and-action and self-compassion self-help step for shame spirals. It does not debate risk; it slows harsh self-talk and links back to support.