14 Tips to Help You Deal with the Guilt after Cheating on Your Partner

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Plus, how to talk to your partner and try to repair your relationship
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If you recently cheated on your partner and now feel guilty, you're not alone. You betrayed someone you love—it's only natural to feel bad about that. But you can overcome that guilt, learn from the situation, and move on to live a happy and healthy life. We talked to marriage and family therapist Moshe Ratson and licensed psychologist Catherine Boswell to learn how you can overcome your guilt after cheating and make amends with your partner.

Dealing with Guilt after Cheating

  1. End the affair immediately so that you aren't continuing to cheat.
  2. Confess to your partner and ask their forgiveness.
  3. Seek support from multiple sources including a couples counselor.
  4. Use journaling to process your emotions.
  5. Try meditation to learn how to let go of the past.
Section 1 of 3:

Getting Over the Guilt of Cheating

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  1. Step 1 End the affair immediately, if you haven't already.
    The only way to begin the process of overcoming your guilt from cheating is to first stop cheating. That means cutting all ties with the person you were having an affair with.[1]
    • Continuing any sort of relationship with the person you had an affair with can spell trouble for your primary relationship. For example, if the two of you were friends before, it's probably best if you don't try to continue a friendship after.
  2. Step 2 Confess to your partner, if you haven't already.
    You're feeling guilty because you know that you've been dishonest to your partner and violated their trust in you—and it probably feels even worse if they have no idea. Simply by being honest with them, you'll feel a weight start to lift from your shoulders.[2]
    • If you're avoiding telling your partner because you're trying to hold on to the relationship, you're not doing either of you any favors. As long as you don't tell your partner what you've done, you're continuously lying to them about it every time you see them, which only adds to your guilt.
    • Keep in mind there's no guarantee that your partner will want to work things out with you or continue to be with you. The best thing you can do is listen to them and validate their feelings.
    • You might have a good reason not to tell your partner. If your partner is violent or abusive, you're probably better off leaving the relationship.
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  3. Step 3 Get the advice of someone you trust.
    Reach out to a close friend or family member to get their take on how you should move forward. You might look for someone older or someone who's been through a similar situation before. Explain exactly what happened and ask for their feedback.[3]
    • For example, you might say, "I made a huge mistake and ended up cheating. I feel terrible about it now and don't want to ruin my relationship. I know you've been in my shoes before—what should I do?"
    • Avoid friends who might be overly judgmental about you hurting your partner or who would feel guilty about keeping what you tell them a secret.
  4. Step 4 Join an online or local support group.
    The people in support groups for cheaters are all people who feel just like you—they cheated, later came to regret it, and are now trying to overcome the guilt and shame. Because they understand exactly what you're going through, they can be great support in helping you overcome your own guilt.[4]
    • Guilt often intensifies when you put up walls and isolate from others. By opening up to people who can relate to your situation, you can work to overcome guilt.[5]
    • Ratson notes that "guilt is an important feeling. It is the appropriate feeling to have when we have deliberately done something hurtful or harmful to another. Guilt allows us to correct our way toward a better more ethical way of living," Ratson continues. "This is why it is very important to process feelings of guilt and recognize if it's constructive."
  5. Step 5 Talk to a therapist to uncover the reasons you cheated.
    A therapist can help you dig down and identify the root need that wasn't being met for you and triggered your urge to cheat. By addressing that need, you'll hopefully not feel the urge to cheat again. Look for a therapist in your area who specializes in relationship issues, specifically cheating.[6]
    • If this isn't the first time you've cheated, your guilt might be compounded. By uncovering the underlying cause, you can start to lay those other affairs to rest as well.
    Esther Perel
    Esther Perel, Psychotherapist

    Infidelity reveals underlying issues. "The ‘symptom’ theory goes as follows: An affair simply alerts us to a preexisting condition, either a troubled relationship or a troubled person."

  6. Step 6 Seek spiritual counseling and advice.
    A spiritual leader or advisor who practices within your belief system can provide spiritual healing for you that you might not be able to get with a therapist. They might also have rituals that will help you feel more closure, such as prayer, meditation, or fasting.
    • Spiritual counselors often offer counseling both for individuals and for couples, if you want to continue to meet with them with your partner.
  7. Step 7 Treat yourself with compassion.
    Convert your guilt into something more empowering by accepting the fact that you're only human and you make mistakes. You're not the first to cheat—others have stood in your shoes. Recognizing that common thread and that others have overcome their guilt can help lessen yours too.[7]
    • For example, if you start to feel down or beat yourself up, you might softly hug yourself while saying, "I'm only human. I'm not perfect. It's okay. I'm learning and growing."
    • Affirming yourself in this way doesn't excuse your wrongdoing—it simply helps alleviate your suffering. You might add, "I did wrong, but I can try to make amends and do better in the future."
  8. Step 8 Journal about the experience and your feelings.
    Keeping a journal can help you unload the painful feelings you're experiencing, ease your guilt, and give you some perspective on the situation. You might even uncover a solution to one of your issues while writing.[8]
    • Write out what happened chronologically. Retracing the events that led up to the cheating might help you figure out what caused it.
    • If you're worried about someone reading what you've written, you might shred the pages or set them on fire. The act of destruction might even help symbolize your attempt to destroy the guilt so that it no longer affects you.
  9. Step 9 Perform a ritual to symbolize overcoming your guilt.
    Different spiritual traditions have rituals related to spiritual healing, forgiveness, and acceptance that can help you overcome guilt. You can also make up your own ritual! As long as you take it seriously and it has meaning for you, it can have a pretty big impact on your ability to overcome your guilt.
    • For example, you might take something that symbolizes the affair and bury it to symbolize putting the past behind you and moving on with your life.[9]
    • This ritual might be more meaningful if you get your partner involved—especially if they've recommitted to a relationship with you. Their forgiveness will go a long way towards helping you overcome your guilt.
  10. Step 10 Focus on the present and the future.
    When you become overwhelmed with guilt over cheating, it can feel as though you're being held hostage by the past. If you start a meditation practice, you'll gain tools that enable you to break the hold the past has on you and move forward. When you're no longer dwelling in the past, you'll feel a lot less guilty.[10]
    • Meditation also gives you mindfulness techniques that allow you to stop guilty feelings in their tracks when they emerge.
    • When you start thinking about the past, ask yourself "What now?" Shift your focus gently back into the present and think about what you can do in this very minute that will make you feel better about the situation.
    • Boswell advises that if you want to overcome guilt and "begin healing, fast-forward to here-and-now and connect the dots. Remember and remind yourself that you are no longer required to play that part."
    • This can also help you uncover some of the deep-seated reasons for your cheating, which can also ease your guilt.
  11. Step 11 Commit to fidelity and honesty from now on.
    Your relationship requires a strong recommitment if you intend to repair things between you and your partner. Let them know that you intend to be 100% open and transparent with them at all times. Give them the opportunity to check up on you and see that you're doing what you say you are.[11]
    • Have patience with your partner—realize it will likely take them some time before they can fully trust you. But don't let them abuse or mistreat you just because you did them wrong.
  12. Step 12 Identify the lesson you need to learn from the situation.
    Reflect on how the cheating happened to identify the triggers that set you off on that path. Once you know those triggers, you can figure out how to disrupt the behavioral and thought patterns that bring about the urge to cheat.[12]
    • For example, maybe you felt alienated from your partner so you started talking about your relationship with a coworker and ended up having an affair. Now you know you should talk to your partner about that feeling when it first comes up.
    • Reader Poll: We asked 1120 wikiHow readers who’ve accidentally hurt someone they care about, and 56% of them agreed that the most important thing they learned is to be more careful with their actions. [Take Poll]
  13. Step 13 Attend counseling with your partner.
    If you and your partner are hoping to repair your relationship, couples counseling is essential. A counselor can help revive your relationship by facilitating better communication, suggesting ways to add more spontaneity to your life, and even enhancing sexual intimacy. As your relationship gets better, you'll find yourself feeling less guilty.[13]
    • Couples counseling also gives both of you a better understanding of yourselves as well as healthier and more effective communication strategies you can use to strengthen your relationship.
  14. Step 14 Have patience with yourself.
    Guilt tends to lessen with the passage of time, especially if you're taking active control of your life and working to become a better person. It can get frustrating when you feel like you've done everything you need to do and you still feel guilty, but gently reassure yourself that it's lessening every day.[14]
    • For example, you might think back to how you felt just after you confessed to your spouse that you were cheating and compare that to how you feel now. That can help you see how the feeling fades.
    • Boswell emphasizes that "forgiving yourself is another important practice. If you would let a friend off the hook for the same thing you're feeling guilty about, then why not let yourself off the hook?"
    • Avoid negative coping strategies, such as drugs and alcohol, which can lead to depression, addiction, and other issues. If you find yourself withdrawing from others or seeking escape through vices, talk to a mental health professional.
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Section 2 of 3:

Talking to Your Partner

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  1. Step 1 Have a private conversation in person.
    Choose a time when both of you are relatively calm and not in a rush to be anywhere else. Sit down with your partner in a relaxing, neutral environment where the two of you can talk without distractions.[15]
    • For example, if you're going to talk in your own home, a patio or living area would probably be a better choice than your bedroom.
    • Avoid having this conversation when either you or your partner have been drinking.
  2. Step 2 Tell your partner the basic facts of what happened.
    For your initial confession, focus on ripping the bandaid off. Give your partner as much information as they need to know to understand the situation, without withholding anything important that might give them the wrong impression.[16]
    • For example, if you had an affair with a coworker, you might say, "I need to confess something to you. I had an affair with a coworker. It's over now. I'm taking steps to learn what triggered this behavior so that I can avoid it in the future."
    • There's no need to go into graphic detail about what happened when you first confess to your partner. At this stage, you're just opening the door to the topic.
  3. Step 3 Give your partner the chance to ask you questions.
    Your partner will likely want to know various details about the affair. Often, what they're looking for is reassurance that the other person meant nothing to you or that you're not planning on leaving. Avoid giving them any false assurances, simply validate their feelings by saying that you understand why they feel that way.[17]
    • It's also possible that your partner will want some time to process what you've told them and think about things. If that's the case, agree to meet up and talk in a day or two.[18]
    • Even though some things might be painful to talk about, it's important to be an open book when your partner asks you questions about the affair. If they ask you something, it's because that's information they need to process their emotions.
  4. Step 4 Offer your partner full access to all of your records.
    Just as you want to be an open book mentally, you also want to be a literal open book. Give your spouse all of your passwords and login information and make sure they can unlock your phone. This gives them the confidence to believe that you're not still cheating on them.[19]
    • Your partner needs transparency as they rebuild their trust in you—but don't let them go overboard. They don't have the right to control you or demand that you check in with them constantly.
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Section 3 of 3:

Rebuilding Your Relationship

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  1. Step 1 Take the time to heal before you make your final decision.
    The actual act of cheating might have been a split-second decision, but the damage you've done to your primary relationship is going to take a bit longer to prepare. In the heat of the moment, you're both far too emotional to make a rational decision about what you want to do with your relationship. Give it at least a couple of weeks before you make up your mind.[20]
    • Ideally, the two of you will make this decision together after you've had time to process. But it's also a possibility that your partner will unilaterally decide to end the relationship—and there's nothing you can really do about that except be prepared for it.
    • Be ready to respect your partner's choice, no matter what it is. If you believe that you can change and be the partner that they deserve, make those changes and then let them decide.
  2. Step 2 Make regular time for deep conversations.
    There are usually a lot of issues underlying cheating and those issues can take some time to unpack. If the two of you have made the decision to rebuild your relationship, it's important to make sure that you're both on the same page every step of the way.[21]
    • In addition to couples counseling, you might plan a weekly check-in meeting where the two of you can discuss anything that came up over the course of the week or any new thoughts or feelings you've had.
  3. Step 3 Share more positivity together.
    The cheating introduced some negative moments in the history of your relationship—now's the time to crowd them out with positive ones. Get silly and playful with your partner again, and do whatever you can to make them smile. These are the memories that will get you through this and help you feel less guilty as time passes.[22]
    • Smiles and laughter are some of the greatest and easiest ways for your partner to bond with each other. If you're having trouble getting to that place on your own, you might try going to a comedy movie or a stand-up show together.
  4. Step 4 Spend more quality time together.
    Frequently, people who cheat on their partners haven't fallen out of love, they've just fallen out of interest. They don't believe that they have a lot in common with their partner anymore and believe their partner feels the same way. By spending quality time together, you can rediscover all of the wonderful interests the two of you share.[23]
    • You might also try learning something new together, which will help strengthen your emotional bond as well as help the two of you make some new happy memories together.
  5. Step 5 Use date nights to rekindle the romance.
    Romance is often the first thing to go once a relationship gets serious, especially if you and your partner have been together for several years. Set aside date nights when you and your partner can spend time alone together and see if you can't get some sparks to fly again.[24]
    • Ramp up your flirtation on date nights (and even leading up to them) to let your partner know that you're interested in them and you desire them. In the aftermath of an affair, many people struggle with feeling attractive.[25]
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Expert Q&A

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  • Question
    Why do people have emotional affairs?
    Lauren Urban, LCSW
    Lauren Urban, LCSW
    Licensed Psychotherapist
    Lauren Urban is a licensed psychotherapist in Brooklyn, New York, with over 13 years of therapy experience working with children, families, couples, and individuals. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use.
    Lauren Urban, LCSW
    Lauren Urban, LCSW
    Licensed Psychotherapist
    Expert Answer
    In many cases, people have emotional affairs because they aren't getting what they need in the relationship. This can happen for a variety of reasons, but it often occurs because a partner isn't physically or geographically present.
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References

  1. ↑ https://www.psychologytoday.com/intl/blog/resolution-not-conflict/201111/recovery-affair-what-both-spouses-need-heal
  2. ↑ https://www.psychologytoday.com/intl/blog/love-and-sex-in-the-digital-age/201706/should-you-tell-your-partner-you-cheated
  3. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/5-ways-know-youre-confiding-in-the-right-person
  4. ↑ https://www.psychologytoday.com/blog/the-squeaky-wheel/201409/5-ways-know-youre-confiding-in-the-right-person
  5. ↑ https://www.psychologytoday.com/blog/anger-in-the-age-entitlement/201308/guilt-after-betrayal
  6. ↑ https://www.psychologytoday.com/blog/resolution-not-conflict/201111/recovery-affair
  7. ↑ https://www.psychologytoday.com/blog/anger-in-the-age-entitlement/201308/guilt-after-betrayal
  8. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contentid=4552&contenttypeid=1
  9. ↑ https://www.psychologytoday.com/intl/blog/suffer-the-children/201309/after-the-infidelity-can-counseling-help
  1. ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/
  2. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
  3. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
  4. ↑ https://www.psychologytoday.com/intl/blog/suffer-the-children/201309/after-the-infidelity-can-counseling-help
  5. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
  6. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
  7. ↑ https://www.psychologytoday.com/intl/blog/resolution-not-conflict/201111/recovery-affair-what-both-spouses-need-heal
  8. ↑ https://www.psychologytoday.com/intl/blog/resolution-not-conflict/201111/recovery-affair-what-both-spouses-need-heal
  9. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
  10. ↑ https://www.psychologytoday.com/intl/blog/resolution-not-conflict/201111/recovery-affair-what-both-spouses-need-heal
  11. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
  12. ↑ https://www.psychologytoday.com/intl/blog/suffer-the-children/201309/after-the-infidelity-can-counseling-help
  13. ↑ https://www.psychologytoday.com/intl/blog/resolution-not-conflict/201111/recovery-affair-what-both-spouses-need-heal
  14. ↑ https://www.psychologytoday.com/us/blog/speaking-about-trauma/202205/the-steps-can-repair-relationship-after-affair
  15. ↑ https://www.psychologytoday.com/us/blog/speaking-about-trauma/202205/the-steps-can-repair-relationship-after-affair
  16. ↑ https://www.psychologytoday.com/intl/blog/resolution-not-conflict/201111/recovery-affair-what-both-spouses-need-heal

About This Article

Catherine Boswell, PhD
Co-authored by:
Catherine Boswell, PhD
Licensed Psychologist
This article was co-authored by Catherine Boswell, PhD and by wikiHow staff writer, Jennifer Mueller, JD. Dr. Catherine Boswell is a Licensed Psychologist and a Co-Founder of Psynergy Psychological Associates, a private therapy practice based in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups, couples, and families struggling with trauma, relationships, grief, and chronic pain. She holds a Ph.D. in Counseling Psychology from the University of Houston. Dr. Bowell has taught courses to Master’s level students at the University of Houston. She is also an author, speaker, and coach. This article has been viewed 244,494 times.
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Co-authors: 10
Updated: August 1, 2024
Views: 244,494
Categories: Emotions and Feelings
Article SummaryX

Overcoming your guilt after cheating can be a difficult process, but start by breaking things off with the other person and stopping all contact with them. You should also commit to never cheating again so you can move forward with your life. In addition to drawing a line under your infidelity, decide whether it’s right to confess to your partner, since continuing to lie can make things worse. However, don’t tell them just to get get rid of your guilt, since this won’t necessarily work. If you’re feeling depressed or overwhelmed, try writing your feelings down in a journal, which will help you to make sense of your emotions. You can also talk to a therapist or join a support group to help you work through your emotions. For more tips, including how to learn from your mistake and understand where you went wrong, read on!

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