The pressures we face on a daily basis can make us feel guilty about a lot of things. You may have felt guilty on past occasions about taking up someone’s time, making a mistake or even eating a candy bar. Guilt is an important emotion that can keep us from doing really terrible things or repeating hurtful behaviors. However, guilt can become very unhealthy if you start feeling it before you’ve done anything wrong.

It’s a pretty common experience to have lingering feelings of guilt. There’s a good chance your feelings are related to a sense of caring or self-protection. When guilt gets out of control, though, it turns toxic. Any positive effects of intense, constant guilt are outweighed by the anxiety and depression that come with them.

This article discusses why a lot of people develop feelings of guilt even when they haven’t done anything wrong and how you can address excessive feelings of guilt.

Why am I feeling guilty for no reason?

There may be some clues in your past experiences about where your feelings of guilt came from. Many people have high expectations placed on them as children, before they’re old enough to manage a lot of responsibility. Guilt isn’t always a result of things that have happened in the past, however. It can also arise from current life stressors or personality traits.

Feeling guilty about a general sense of injustice or the suffering of others is called existential guilt. If you’ve developed some negative core beliefs about yourself, these can also be a source of guilt. These may be based on your judgments about things you’ve done, or they might be messages you’ve heard from someone else. It’s also common to develop intense guilt because of religious beliefs. 

A therapist can help you identify the “voice” that whispers these thoughts in your mind. Often, it’s an “inner critic” that people develop as a way to protect themselves from disappointing others or being punished. Yours might sound a lot like one of your parents or a strict role model you once looked up to. A “guilt complex” can also serve as a distraction. If you’re constantly feeling bad about yourself, that may be a means of avoiding a possibility that seems worse to you. What would happen if you felt confident or compassionate instead of guilty? Living as your authentic self isn’t easy. Some people choose guilt because it feels safer than taking an active role in their own life.

When is guilt a healthy emotion, and what’s its purpose?

Humans enjoy a much better quality of life when we’re in community with others. In a way, our survival depends on it. Guilt can be very healthy when it drives you to make amends with someone else for doing them wrong. However, making a sincere apology and changing your behavior takes a lot of courage. You have to swallow your pride and admit that you’ve done something wrong. 

Taking the time to process how your actions impacted someone else and then make it right is absolutely worth it. It will help you grow as a person, and once your guilt has served its purpose, it will be much easier to let it go. If you find that a long time has passed and your guilt hasn’t subsided, talking with a therapist about it may help you reach a deeper understanding.

What mental health conditions are associated with excessive feelings of guilt?

Excessive or irrational guilt isn’t always a sign of a mental health condition. If you’re noticing other symptoms along with your guilt, or if you’re spending a significant amount of time each day thinking about it, you may have a diagnosable condition. Either way, seeing a therapist is a great first step toward managing your guilt. 

When accompanied by other symptoms, intense or consistent feelings of guilt can be a sign of the following conditions:

• Anxiety — Does your guilt make you feel nervous or worried?
• Depression — Does your guilt come with feelings of sadness or hopelessness?
• Obsessive-compulsive disorder (OCD) — OCD involves obsessions or preoccupations that may be connected with feelings of guilt and compulsions that are intended to neutralize or prevent certain outcomes related to guilt. Does your guilt come in the form of unwanted intrusive thoughts? Are you constantly doing things to try to avoid or relieve feelings of guilt?

What can I do to work through my feelings of guilt?

Treatment can help you trace your feelings of guilt back to where they began. When you understand where these feelings came from and why you’ve been carrying them around, you can start to identify your underlying needs. Once you do this, you can seek out or create the reassurance you need to start letting go of excess guilt. 

The most appropriate treatment will depend on your symptoms and their severity. For mild feelings of guilt, seeing a therapist is a good start. If your symptoms are getting in the way of your life, you may want to see a professional for a mental health assessment. 

Did this article shed some light on where your guilt is coming from? Contact us at Lightfully if you have questions about treatment or thoughts you want to discuss. We’re here to help.