10 Quick Ways to Overcome Embarrassment

Tripped over our own feet? Yep. Waved at someone who was waving at someone else? Check. Dropped food all over ourselves at a party? Been there, done that. Had a giant piece of food stuck in our teeth all day? So. Many. Times. Sent an inappropriate text to the wrong person? Of course.

We’ve all done super embarrassing things that have made us wish the ground would open up just and swallow us whole already. Ranging from hilariously funny to downright mortifying, embarrassment is literally the worst.

“Embarrassment feels so terrible because it strikes at the core of our social identity and self-esteem. The physical sensations associated with embarrassment, such as blushing or sweating, can further intensify the discomfort, creating a cycle of self-consciousness and heightened anxiety,” says Tatiana Rivera Cruz, MSW, LCSW, a therapist at ADHDAdvisor.

But hey, it’s not the end of the world—even though it sometimes feels like it. Remember, there is not one adult on this planet who hasn’t seriously embarrassed themselves, says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago.

Fear not, we’ll share some quick tips to help you bounce back from those awkward moments.

10 Ways to Move Past Your Embarrassment

When you do something silly, it’s best to let go of your embarrassment and move on. Otherwise, embarrassment can pretty much haunt you forever if you let it. Here are some strategies that can help you get past your embarrassment:

• Laugh if off: If you can laugh at yourself, you’ve already won. Embarrassment loses its power when you don’t take yourself too seriously. Owning the moment and having a good laugh about it is the best way to let it go. Spilled coffee down your shirt? “Guess I’m trying out coffee couture today!”
• Turn it into a fun story: Instead of letting that cringe-worthy moment define you, flip the script and turn it into a funny story. Others will be able to relate to it and laugh along with you.
• Remember that it happens to everyone: Think you’re the only person who’s ever embarrassed themselves? Think again!
• Focus on the bigger picture: Ask yourself whether this moment will matter in a week? A month? In the grand scheme of life? Probably not. It’s easy to let embarrassment blow things way out of proportion, but zoom out for a second and remind yourself that one cringey moment doesn’t define your entire existence. Keep it in perspective.
• Remind yourself that everyone else has moved on: Remember that people are too caught up in their own lives to give your awkward moments too much thought. So, while you’re replaying that embarrassing scene in your head and wondering whether people think less of you, know that everyone else has already moved on. Why dwell on something no one else is even thinking about?
• Distract yourself: Sometimes, the best way to forget about something embarrassing is to focus on something else. Get lost in a good book, watch a movie, or hang out with your friends. You’ll forget about it soon enough.
• Learn from it and move on: Okay, maybe your moment was a little more serious than you’d like, but every embarrassing situation is an opportunity for personal growth. Accidentally sent an email to the whole company instead of just one person? Well, now you know to double check the recipients before hitting send. The point is, take what you can from it and leave the rest behind—there’s no use carrying embarrassment longer than you need to.
• Talk it out with a friend: Sometimes, the best way to shake off embarrassment is to talk about it with a friend who gets it. They’ll probably share their own cringe-worthy stories in return, and suddenly, you’re both laughing about life’s little awkward moments. It’s therapeutic and helps you realize you’re not alone.
• Apologize if you’ve hurt someone: If you made an embarrassing faux pas that put someone else in a tough spot, correct the mistake and apologize. They’ll probably forgive you if they sense that you’re sincere and genuinely mean it.
• Be kind to yourself: Practicing self-compassion is crucial, says Cruz. “Acknowledging that everyone makes mistakes and that feeling embarrassed is a common human experience can help you be kinder to yourself.”

How to Prepare Yourself for Next Time (And There *Will* Be a Next Time)

Here’s how you can prep yourself for the inevitable, the next time you do something embarrassing:

• Accept that it will happen again: First things first, it’s important to accept that embarrassing moments are just part of life. It’s not about trying to avoid them altogether (spoiler: that’s impossible), but more about being mentally prepared to handle them like a pro when they happen.
• Visualize positive outcomes: Imagine yourself handling embarrassing situations with grace and ease. This can help you react better and feel less anxious.
• Practice resilience: Treat embarrassment like a muscle you can strengthen. The more you learn to bounce back from those awkward moments, the less they’ll faze you in the future.
• Build your confidence: Remind yourself of your strengths and accomplishments. The more confident you feel, the less likely you are to be overwhelmed by embarrassment.
• Channel your inner zen: Embarrassment? Who cares? Don’t let anything faze you. Act like you meant to wave at an imaginary person, because why not? Half the battle is how you carry yourself afterward.
• Remember, it’s temporary: Remind yourself that embarrassment is a fleeting emotion. It won’t last forever, and you’ll eventually move on.

How to Deal With Someone Else’s Embarrassment

Here’s how you can handle someone else’s embarrassment in a supportive way:

• Offer support: If the person needs help, offer what you can, says Dr. Daramus. If they’ve fallen down, offer them a hand to lift them up. If they’ve spilled something, hand them some tissues. Do what you can to help them without making a big deal about it.
• Keep it low key: The last thing someone wants when they’re embarrassed is a spotlight on their oops moment. Instead of drawing attention to it, act like it’s no big deal. “Keep your support low key and don’t draw more attention to the person. A big show of sympathy could just embarrass them all over again,” says Dr. Daramus.
• Mirror calm energy: If you stay calm and composed, chances are the person will settle down too. By acting like nothing happened, you signal to them that everything is fine. If you panic or overreact, it can make the situation feel worse for them.
• Give them an out: Sometimes the best thing you can do is help the person move past it. Change the subject, redirect the conversation, or introduce a new activity that takes everyone’s attention away from them. This helps them feel like they’re not stuck in the embarrassment loop.
• Normalize it: One of the kindest things you can do is normalize the situation. For example, if someone fumbles during a presentation, say something like, “Happens to the best of us,” or “Don’t worry, everyone messes up sometimes.” It takes the pressure off them and reminds them that nobody’s perfect.
• Help them discreetly: If the embarrassment is more on the personal side (like a wardrobe malfunction or food stuck in their teeth), pull them aside and discreetly let them know. It’s much better to hear it from a friend than to find out later. But don’t make it a public announcement—handle it quietly and respectfully so they can fix the issue without drawing attention to it.

Takeaways

At the end of the day, we’re all just human beings trying not to trip over our own feet (literally and figuratively). So the next time you’re feeling a little embarrassed, take a deep breath, laugh it off, and keep on keepin’ on.