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What this is
When you feel terrible about yourself, guilt and shame get tangled into one crushing mass. But research shows they're different: guilt says "I did something bad" (and can lead to repair), while shame says "I AM bad" (and just attacks your worth). Some shame isn't even yours — it was put on you. This tool helps you untangle the knot, name which feeling is which, and match each to the response it actually needs.
Who it's for
You feel crushed by self-judgment but can't tell if it's healthy guilt or toxic shame. You might be punishing yourself for something you didn't even do, or carrying shame that belongs to someone else. You need clarity on what this feeling actually is — and what it needs.
Benefits
⚠ Precautions
Disclaimer
This is a self-help exercise based on guilt-vs-shame differentiation research (Tangney, Brown) and cognitive restructuring. It does not replace professional support. Everything stays only on your device.