Chances are, there’s something in your life you feel deeply ashamed about—something you’ve never told anyone, something you can’t even admit to yourself. In this episode, we go deep into the emotion we all experience but almost no one wants to talk about: shame. Where it comes from, why it’s so powerful, how it screws up our lives—and more importantly, how to deal with it.

We cover the biology of shame, the psychology, the evolutionary roots, and how modern life (especially the internet) completely messes with our shame systems. We talk about healthy vs. toxic shame, how it shows up in addiction, relationships, perfectionism, and self-sabotage, and why most of us either try to hide from it or end up being controlled by it. You’ll also hear from members of my team about how shame shaped their lives in surprising ways.

As always, this episode is brutally honest, deeply researched, and sprinkled with a few bad jokes. But more than anything, I hope it gives you the awareness—and the tools—to start facing whatever it is you’ve been avoiding. Because you can’t outrun your shame. But you can learn to live with it.

We also put together a free companion guide for this episode with all the takeaways, references, and tools to help you get your sh*t together once and for all. Download it here: https://solvedpodcast.com/shame

Ready to stop listening to podcasts and actually start taking action? Join the Solved Community, a group of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.com/shame

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

Chapters

00:00:00 Introduction

00:04:35 Chapter 1: Shame's Hidden Architecture

00:14:38 Chapter 2: Key Definitions

00:18:32 Distinguishing Shame from Guilt

00:20:49 State Shame vs. Trait Shame

00:21:47 Shame vs. Embarrassment and Humiliation

00:24:03 Shame, Trauma, and their Interrelationship

00:25:14 Chapter 3: The Neurobiology of Shame

00:29:56 The Shame Spiral

00:36:04 The Learning Paradox of Shame

00:44:12 Chapter 4: The Shame Compass

00:47:33 Personal Experiences with Shame

00:49:21 Workaholism as a Coping Mechanism

00:59:13 The Allure of Shamelessness

01:01:15 Chapter 5: Individual, Familial, & Cultural Sources of Shame

01:11:05 Geographical Impact on Shame

01:13:08 Cultural Values and Shame

01:14:35 How the Greater Culture Shapes Shame

01:26:12 Chapter 6: Digital Technology & Shame 2.0

01:28:02 The Digital Divide

01:31:05 The Relationship Between Technology and Anxiety

01:33:55 Protection Strategies

01:39:21 Chapter 7: Developmental Stages of Shame

01:40:19 Understanding the Origin of Shame

01:42:57 The Role of Parenting in Shame Development

01:56:49 Chapter 8: How Therapy Transformed Our Understanding of Shame

02:01:06 Carl Rogers and the Safety Revolution

02:07:31 Albert Ellis and the Cognitive Revolution

02:11:58 The Influence of Albert Ellis and Carl Rogers

02:13:31 The Emergence of Reparenting and Inner Child Work

02:17:18 The Rise of Internal Family System

02:20:24 Brene Brown's Work on Shame

02:27:59 Chapter 9: Tools to Address Your Shame

02:40:19 Stoic Principles for Perspective

02:47:05 Perspective Shifting Techniques

02:58:26 Chapter 10: Tuning Your Shame System

03:10:39 Recognizing Unsustainable Shame Patterns

03:16:28 Kristen Neff's Self-Compassion Framework

03:25:33 Understanding Shame as Obsession and Resentment

03:29:53 Overcoming Shame and Personal Growth

03:31:39 Takeaways from the Discussion on Shame

03:40:40 Conclusion and Thanks

How to Let Go of Your Shame

SOLVED with Mark Manson