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Article Summary. Part 1 of Take responsibility when appropriate. Humiliation is painful and it can feel like your personal value is being diminished.

A common response to humiliation is to deny responsibility and push the problem on to others. Apologize for your actions if you've made a mistake, like an error at work that causes a lot of problems.

Allow yourself to make a few mistakes. The higher the performance expectation, the more harshly you can be judged for failing to accomplish the task.

Forgive yourself. Feeling bad about our actions can help us discover insight into problems with our behavior, but you can keep the insight and drop the humiliation.

Ask yourself if you would repeat your actions a second time around. Learn to let go with mindfulness. If the humiliating experience is lingering in your mind and causing you a lot of pain, use principles and techniques from mindfulness meditation to help you let go of the emotional wound and move on with your life.

Practice facing your emotions without running or shrinking away. Think of the emotion like a wave that comes and goes.

Try to observe the wave without interfering with the way it moves. This will help you create distance between yourself and the emotion without denying it.

Part 2 of Avoid putting yourself in toxic situations. Sometimes protecting yourself from humiliation is as simple as figuring out which situations and people are likely to humiliate you.

Identify these triggers for humiliation and extinguish them from your life. This could be an overly negative friend who always puts you down, a demoralizing workplace that is never happy with your contributions, or a family that tries to shame you at every turn.

Cultivate humility. Humility is about learning to accept and realistically assess your strengths and limitations. Being realistic about your character is a great way to protect yourself from humiliation, which tries to degrade you.

Make a list of your strengths and challenges. Have a close friend or loved one look over the list and discuss it with you.

Improve your self-esteem. Research shows that self-esteem can be a powerful defense against the humiliation associated with failure.

Your only competition should be with yourself. You may be comparing yourself to the way they are presenting themselves rather than their true identity.

Get help for other mental health issues. Certain mental health conditions can make you more vulnerable to humiliation. Social phobia is a strong fear of being judged by others, with symptoms like anxiety around people, feeling self-conscious, and having a hard time meeting people.

Go to source Narcissistic personality disorder is marked by having a tendency to hold an unrealistic view of self-importance such as thinking you're the best cook in the entire world even though you have never attended cooking school and have no practice in cooking , being preoccupied with yourself, and lacking empathy for others.

Part 3 of Research self-help techniques from cognitive behavioral therapy. If you have a hard time forgetting about the humiliating experience, use techniques like attention shifting, relaxation, and repeated exposure to help you move past the memory.

Use attention shifting to rewire your emotional reactions. Attention shifting is where you use a particular phrase or action to help you deal with the memory, such as thinking "this is just one experience in my entire life" whenever it comes up.

Attention shifting has been shown to help reduce anxiety in situations, because it allows you to freely choose what you pay attention to, rather than being compelled to focus on negative thoughts and feelings.

National Institutes of Health Go to source Whenever the humiliating memory pops up, say to yourself, "everyone feels humiliated at some point in their life.

I know I can recover from this experience. Experiment with relaxation techniques to help yourself let go. Progressive muscle relaxation is where you tense and then relax your muscles one area at a time.

Start with your toes, curling them downward. Do this for a couple seconds and release. Next, tense your foot and lower leg. Keep doing this, moving up your body all the way to your forehead.

You can try other methods as well, such as guided imagery. Picture one of your favorite places to be when the humiliating experience starts to bother you.

This could be your living room with candles lit, a football field, or a sunny beach. It will also help you process and cope with the humiliating experience when it does come up in your memory.

Usually, this memory will show up with a lot of anxiety. Relaxation techniques will help you reduce this anxiety and extinguish the memory.

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Before you accept responsibility for your actions, which is different than accepting being humiliated, make sure you actually did something wrong.

Put the humiliation into context. Many of us may feel humiliated at relatively small things. Avoid sweating the small stuff.

Avoid giving in to humiliation. Humiliation is a form of punishment, rather than discipline. How do I let go of the embarrassment and humiliation that I feel?

This sounds stupid, but try to see it as something funny. There's tons of memes on the internet about bad recorder covers check YouTube.

Look back and laugh at it. Not Helpful 7 Helpful Try putting yourself into a state of trance, not denying or accepting anything said by the person who humiliated you.

Then calmly respond appropriately with as few words as possible. Remember that the person who loses his or her temper has lost the argument.

Just keep your head high, breathe normally, and remind yourself to keep calm. Not Helpful 9 Helpful I think sometimes you need to take a step back from the situation and ask yourself, are these people actually my friends, or are they toxic to my life?

If you value them and believe that they value you, you could try a few things. Start by telling them that what they do actually upsets you.

Maybe they don't realize that their jokes aren't actually funny to you. Being honest can go a long way since sometimes we don't read each other quite right; they might think you enjoy the teasing.

If you don't want to tell them directly, you could always drop a few hints like moving on quickly or redirecting attention elsewhere.

If none of these things work, or if you feel like your friends are being intentionally hurtful, I would recommend ending your relationships with them and finding new friends who care for you and treat you well.

Not Helpful 5 Helpful 8. How do I deal with humiliation if I have to see the person who humiliated me every day? Chemutai Ng'eno.

I would say avoid the person for some time to avoid more humiliation. The person will see what they did to you was wrong and may come to apologize to you if they are truly sorry.

Not Helpful 7 Helpful 8. What if a teacher I hate sees me do something embarrassing? I have extreme anxiety and currently am not getting any sleep because of this.

If you have extreme anxiety, talk to someone. Rant to your best friend or older sister. You can even look at the mirror and pretend they're someone who'll understand.

You can pretend they said the perfect thing to make you feel better. Each time it comes to mind, I want you to say, "I am getting better every day in every way.

Not Helpful 1 Helpful 4. Not Helpful 26 Helpful 2. What do I do if I was embarrassed at school and people are spreading it around? Brush it off like it was nothing.

In fact, laugh it off. Giggle and say something like, "OMG! That was such a blooper, bro! Not Helpful 10 Helpful 5.

People have short attention spans and they probably will forget about it the next hour. Although it feels like the end of the world, just try to get past it by repeating mantras or looking at pins on Pinterest for supportive quotes that help you to get past it.

Not Helpful 1 Helpful 3. Include your email address to get a message when this question is answered. Talking to a friend or family member about the humiliating experience can help you express your frustrations with someone who has an objective, outside perspective.

Helpful 1 Not Helpful 0. Avoid being hard on yourself if you can't get forget the humiliation immediately.

Sometimes it takes time to get over a hurtful experience. Helpful 31 Not Helpful 5. Related wikiHows. More References About This Article.

Co-authored by:. Co-authors: Updated: April 5, Categories: Embarrassment. Article Summary X If you're struggling to get over a humiliating experience, try to remember that everybody gets embarrassed sometimes.

Nederlands: Een vernederende ervaring vergeten. Italiano: Dimenticare un'Esperienza Umiliante. Bahasa Indonesia: Melupakan Pengalaman yang Memalukan.

Thanks to all authors for creating a page that has been read , times. Reader Success Stories Anonymous Mar 31, A dance instructor publicly shamed me in the studio when I said I was "frustrated and stressed out" from my partner's lack of interest in a new dance.

I cried all the way home. The next day, I transferred to another dance studio within the organization for my remaining lessons.

Teri Moy Mar 31, I thought I'd never get through the moment when I farted in class next to my crush. But now me and my friends look back on that moment and laugh.

Thank you. Rated this article:. Lee Lee Young Sep 21, I have been so low over humiliation that I get panic attacks and anxiety, feeling no hope.

Now I may be able to contain my emotions and keep perspective. Anonymous Jun 17, This is what I am searching for. Tonight let me sleep and rise with new thoughts for my destiny.

Thanks you so much. Anonymous Jul 4, Self help techniques. What happened is in the past, learn from it so it hopefully won't happen again.

Let it make you a stronger person. Ela Jan 23, Usha Rani Nov 26, Reading the article made me feel better. Tania Leoni Feb 6, Anonymous Aug 14, Accept it with understanding that you can go through it!

More reader stories Hide reader stories. Did this article help you? Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy.

Anonymous Mar 31, Share yours! More success stories Hide success stories. Follow Us. Is anxiety eating you up?

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