Work at eliminating the numerous apologies that you make even when you aren’t really sorry for what you’ve just said. All apologies are pleas for forgiveness, and requests for forgiveness are approval-seeking which takes the form of, “I know you wouldn’t like me if I really meant what I just did, so please say that I’m still okay.” Apologizing is a waste of time. If you need someone else to forgive you before you can feel better, then you are giving them control over your feelings. While you can resolve not to behave in certain ways again, and see some of your behavior as unfortunate,
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