SurvivingInfidelity.com^®

Hey all,

So I told my wife almost a year ago that I kept in contact with my ex girlfriend off and on via text messages. I told her what I truly thought it was. I said that we talked about friends, family, music, politics, more or less just random life updates every now and again. There was about a 2 month or so period where the messages were weekly or maybe a couple times a month. Those conversations lead to one night where she asked me if I was happy. I said something like "yes" or "we cant talk about that stuff" and I didn't shut that conversation down completely. That conversation was somewhat flirtatious but I remember trying to change the subject to like "lets talk about who you are dating or who are you looking to date." We also talked about our past a little bit and how I told her that she missed out on me. Anyways, the conversation ended with her talking about her dad, who I was once close with and she was upset because he was dying of cancer and she was not going to be able to have him meet her children if and when she had them. I ended the conversation with saying that I really wish I could be there for you.

after that conversation, the guilt set in. I remember telling myself that I had crossed the line. I stopped contacting her. I wanted to make sure she didnt think it was anything more than what it was. I reached out once more just to make sure of that. it was just a brief conversation and ended quickly. After that, I stopped all contact. I deleted all my social media and thought I could just let it go.

So about a year or two later, I ended up confessing to my wife. I told her the timeline and about that emotional conversation. I attempted to get the messages back and even asked my wife if she wanted me to reach out to get them. She said no and after about 9 months of conversations she is at the point where she wants me to forgive myself because she has forgiven me.

I am however stuck with letting this go. From the moment I wake up, to the moment I go to bed I just find myself ruminating about that conversation and how I let it get to that point. My mind is just looping over and over again and my wife doesnt want me to talk about it anymore. My therapist says this is OCD. I find myself wanting to reach out to my ex to get the conversations so I can find out EXCACTLY what I said and how I said it. Has anyone else been in this situation? Im not sure if this amount of guilt and shame should still be here almost a year later. I keep telling myself I did the right thing but I still know I put myself in the wrong position. Like, how much more accountable can I be? Any guidance is helpful here.

I have had issues with this. I was treated for OCD but it didn’t really fix all of it.

For me, I boiled it down to toxic shame. Shame is not an emotion it’s an underlying belief that I am bad. For me this compounded over my childhood. I was sexually and emotionally abused and didn’t fit in well at school.

As a result I became very self conscious and a perfectionist. I often worried I had hurt someone’s feelings or made them mad and I over explained myself and fretted about it anxiously.

And if someone was upset with me I took their feelings and made them my conviction.

It took a long time for me to accept I am a good person, loving and well intentioned. And it took even longer to learn to self sooth and be able to achieve shorter rumination. I have to still remind myself that it’s more important for me to perceive myself than to do it through a distorted lens of trying to see myself through other people.

On the surface it seems your problem is superficial. You may have had some boundaries that could have been better but you don’t seem to have damaged your wife’s perception of you. I think a lot of people could just turn the page. I think for you this is proof you are bad and it’s feeding that underlying shame.

I would think about therapy in order to understand the origins of this and to help you build new coping mechanisms that will help you learn to let things go easier. It’s worthwhile work because when it’s not this it will be something else and I spent too many years in self torture.

Some books that helped me with this was "the power of now" by Eckhardt Tolle. His teachings are helpful for those of us who lean into making ourselves needlessly suffer. Rising Strong by Brene Brown gave me some ideas of how shame was appearing in my life and robbing me of the deeper connection I wanted to experience.

First off, I am so sorry to hear about your childhood. I can already tell by your post that you have put in so much work to really reflect all the way back and that is really great. I definitely have had some deep insecurities that have stemmed from childhood as well. My parents had a tough divorce but in the end I know it has made me who I am today.

As a result of that, I also have had to deal with perfectionism. By seeing my mother drink and abuse drugs, and my other siblings drinking heavily, I told myself I could never drink or do drugs and had to be the exact opposite of it all. Very black and white thinking. Definitely some shame about not being good enough or being behind in life as I didn't have the opportunities to go to college right away because I was paying for myself to live at that point.

Ive went through a big health anxiety issue about 7 years ago which eventually turned into OCD about my physical body. I conquered that and now all of a sudden it came rushing back after a recent panic attack as mental obsessions, compulsions, etc.

A huge part of me is I always feel a great sense of purpose when I help other people. The feeling of "being a good person" has something Ive always felt to the core. Like I was put on this earth to help people.This however is what has gotten me in trouble. Talking to my ex put me in the situation of feeling that I needed to check in with her about her father and how he was doing, etc. I even told her Id go see him and bring him a coffee one time. I thought about telling my wife and asking but obviously I didn't go and didn't tell me wife. I think with this mindset, I was telling myself it was OK because I wasn't crossing a line by not going to see him, but I was by not telling my wife.

When you say "a lot of people could have just turned the page", that is what a lot of people have said as well. People told me that I should have never even told her because I stopped myself before it went too far, but I just had to get it out. I just have ruminating thoughts like "What if people knew what I did in my marriage" or "What if my kids found out I did this to my wife". I walk around in what feels like toxic shame but deep down I know I did the right thing and I'm hoping that by confessing and just being true and changing my behaviors going forward is what will make us stronger.

I am going to switch to another therapist soon as I'm not sure if OCD and exposure and response prevention is really the avenue I should be taking. I will take your advice on those books too. Thank you for your response.