On Guilt: Letting Go and Learning from the Past
Guilt can be heavy—but it’s also a sign of empathy. Learn how to process guilt with this guided reflection, written by a licensed therapist.
Updated on
August 22, 2025
This post is part of our series exploring difficult emotions through reflection.
Written by Jon, a Licensed Mental Health Counselor, this guide helps you understand the roots of guilt and shows you how to move forward with clarity and self-compassion.
Letting Go of Guilt
When you feel guilty there are a couple of questions you need to ask yourself.
Are you irrationally holding onto this feeling? Did your action or lack of action truly cause disruption or pain to someone? If you caused someone else pain, how can you make amends?
Also remember, even though guilt does not bring positive emotions, you are human, you make mistakes and feeling guilt demonstrates you have deep empathy for others.
What happened happened. It is what it is. The past cannot be changed. Don’t waste too much energy dwelling on how you could have done differently. Focus on how you can now minimize the negative effects of your actions and learn for the future.
Related Stoic Quotes on Guilt
“As long as you live, keep learning how to live.”
— Seneca
Want more quotes? Read: Stoic Quotes About Guilt →
Journaling Prompts to Process Guilt
Prefer structure? Read: 10 Journaling Prompts to Let Go of Guilt →
3-Step How-To: Let Go of Guilt in 5 Minutes
Pause & Accept — Sit still and name the guilt you feel without judgment.
Reframe Gently — Write what you’d say to a close friend feeling the same way.
Act Forward — Name one way to take responsibility or self-forgive today.
Frequently Asked Questions
Why do Stoics reflect on guilt?
Can guilt be useful?
What if guilt won’t go away?
Jon Filitti is a Licensed Mental Health Counselor in private practice in Dubuque, Iowa. He's been providing mental health services for over 25 years. His interests outside of counseling include writing, studying Stoicism and exploring connections between psychology and technology. His writing is intended to be educational and not to be considered a provision of therapy or counseling services.
Start Processing Guilt With Stoic
Turn guilt into growth. Use the Stoic app’s guided journaling to explore your feelings, reframe your thoughts, and act with intention.
