CBT and self-compassion

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 thisLoading audio controls.

Name the shame sentence

Write the sentence, then press Continue.

Voice guide

First, name the shame sentence exactly as it shows up. You are not agreeing with it. You are getting it onto the page. Write it, then press Continue.

Answer shame differently

Write the shame sentence as it arrives.

Need examples?

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

On-screen guide

Writing it down is not agreeing with it.

Ideas

Your words

Evidence basis

A brief CBT/self-compassion adjunct for shame spirals. It does not debate risk; it slows harsh self-talk and links back to support.