Vous êtes sur la page 1sur 2

Briefly describe the situation and actions you feel guilty/shameful about (use JUST THE

FACTS):
______________________________________________________________________________
______________________________________________________________________________

1. Assess the seriousness of your actions - Ask yourself some of the following questions:
 Do other people consider this experience to be as serious as I do?

 Do some people consider it less serious? Why?

 How serious would I consider this experience if my best friend was responsible instead of me?

 How important will this experience seem in one month? One year? Five years?

 How serious would I consider the experience if someone did it to me?

 Did I know ahead of time the meaning or consequence of my actions (or thoughts)? Based on what

I knew at the time, do my current judgments apply?

 Can any damage that occurred be corrected? How long will this take?

 Was there an even worse action I considered and avoided (e.g., considered lying but instead

avoided the phone?)

Rate seriousness of your actions: 0 (not serious at all) – 10 (extremely serious)

2. Weigh your personal responsibility


Write a responsibility pie (see back of worksheet)

3. Break the silence – To break the silence, I could:


___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

4. Make reparations for any harm you caused – To make reparations I could:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

5. Self-forgiveness – To help forgive myself I could:


___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Worksheet created by Chelsea Cawood, Ph.D. and adapted from Mind Over Mood by Greenberger and Padesky, ©
1995 The Guilford Press.
Make a Responsibility Pie

1. Negative event or situation leading to guilt or shame: _____________________.

2. People and circumstances which could have contributed to this outcome/situation (Make
sure to add yourself at the end of this list):
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

3. Make the pie! Start at the top of your list and divide the pie below into slices, label each
slice with the names or people or circumstances on your list. Assign bigger pieces to
people or circumstances which you think have greater responsibility for the event or
situation. You may assign percentages if you wish. When you have finished, notice how
much responsibility is yours alone and how much you share with others.

4. Are you 100% responsible? How does this responsibility pie affect your feelings of guilt and
shame? What action or coping skills you can use to make amends for your responsibility? Which
skills you can use to let go of guilt or shame?

Worksheet created by Chelsea Cawood, Ph.D. and adapted from Mind Over Mood by Greenberger and Padesky, ©
1995 The Guilford Press.