Confessions of a Compulsive Apologiser


Sorry for walking too slow, sorry for walking too fast.

Sorry for talking too much, sorry for not talking enough.

Sorry for trying too hard and sorry for not trying enough.

I’m Sorry.

I feel like I’m in one of those group therapy sessions where I announce to the group “Hi I’m Sophie and I’m a compulsive apologiser” then everyone chimes in with a dull “Hi Sophie”, except I’m here announcing this not really knowing if anyone reading this will be there to say “Hi Sophie” back.

I wanted to chat about something today that has been playing on my mind; my excessive use of the word sorry at the end of everything I say. Okay so it might not be at the end of every single sentence, but geez I do say it enough for it to get on other peoples nerves. I wasn’t fully aware of how much I did this until recently so I don’t quite know when it started but I do know that it’s in full swing now, much to mine and others dismay.

I was at work a few weeks ago and I had a pile of shoes, boxes and paper surrounding me as the lady I was helping wanted to try on pretty much every shoe we had in stock. I felt overwhelmed as I usually do when I try to make sure that the seemingly endless supply of tissue paper doesn’t get in the way (even though it always does) and each pair of shoes goes back into the right box because god forbid theres an odd pair been packed away, the absolute horrors of working in a shoe store.

So off I went “Sorry for all the paper… sorry for the mountain of shoe boxes… sorry that you don’t like those shoes… sorry, sorry, sorry.” I didn’t even know how much I was saying it, it was like my subconscious was blurting it out before I even realised what I was apologising for. The lady said to me “You really don’t need to keep apologising, it’s fine, you haven’t done anything wrong.” Can you guess what I said next? “Oh I didn’t even realise, I’m so sorry” followed by us both having a little giggle as there I went once again apologising for apologising, it was a right mess to say the least. She walked away with her shoes and I was left to spend the rest of my shift and the past few weeks with it playing on my mind.

So why do I say it then?

Is just my equivalent of filler words such as ‘umm’ and ‘like’? Or is there a little bit more to it?

I’m not a psychologist by any means but I don’t think I’m just throwing it around because my brains like ‘screw it chuck another sorry in there just to spice things up’, I honestly think its due to the fact that I’ve been shut down so many times. I’ve been spoken over and ignored ever since I was in primary school, I’ve been pushed off the sidewalk when walking with more than one person, I’ve been left to sit in the back seat of the car while the people sat in the front forget I’m still there. Now I’m going to stop all that soppy woe me stuff right there, this isn’t a pity party for 1 and honestly it’s okay that all that stuff happened, sure it’s not fun at the time but it happened and that’s just the way it goes. I do think that this must’ve had some sort of effect though, even just going off the fact that I can still vividly recall most of the times it happened.

When I’m out with someone it doesn’t matter how long I’ve known them or how close we are there’s those thoughts spinning around my mind constantly that I’m annoying and they don’t want to be there. I’m sat there with a pile of bricks all labelled with the word sorry that I’m prepared to stack onto of the ever growing wall to try and protect myself from feeling the way I do, so far its not working and the walls already pretty damn high.

People do tell me that I don’t have to apologise all the time and I wish it were that simple, that I could just talk about my day or walk behind people when there isn’t enough space for me to walk next to them and feel content that “No Sophie they don’t hate you, there’s just not enough room and they do want to hear about what you’ve been doing so just tell them” but I can’t anymore and that’s where ‘sorry’ comes into play.

To start the process of getting rid of these negative thoughts I’m plagued with I’m going to try to turn my apologies into thank you’s. For example, instead of saying “I’m sorry I mess up all the time” I’m going to say “Thank you for being there for me even through the mistakes I make” and “I’m sorry for talking so much” into “Thank you for listening to what I have to say”. Making these small changes will hopefully overtime become more of a natural reaction to things and give me a more positive outlook. I don’t have the magic cure to fix it but putting in the effort to make these small changes will hopefully set me, and you as well, on the right track.

Sure I’m a little nervous okay I’m pretty freaking nervous to share this more personal stuff but I’m going to suck it up, put on my big girl pants and my chunky boots that make me feel a lot more confident than usual and share my honest experience in the hope that it makes even one of you feel a bit less alone. I’m stronger than all of this and so are all of you but that doesn’t mean we should just act like our lives are perfect when in reality no ones is, if we talk about the bad stuff it might be able to help us process it and move on or at the very least it lifts a bit of the weight off.

Sorry if I wasn’t spreading all the sunshine today, I want to spread positivity to all of you but with the positivity needs to come a bit of the not so fun realness. But hey if I can deal with it then you can too and hopefully soon we’ll be able to leave the apologies for when we accidentally step on someones cupcake (major apologies needed to solve that sort of heartbreak).

Please reach out to someone if you’re experiencing harmful and negative thoughts, you are worth so much more than the thoughts you have may lead you to believe. I’m always here if you need to talk to someone.

All the love.



  1. March 6, 2019 / 4:06 pm

    Loved this post. I also don’t realise how much I throw the word ‘sorry’ out there. I feel like I Olufsen the word to comfort others too x

    • Sophie
      March 6, 2019 / 4:32 pm

      I do that too!! I feel like it’s definitely a word a lot of us use without really noticing. Thank you for reading Joyce xx

      • March 8, 2019 / 10:46 am

        I know we don’t know each other Sophie but I’m so proud of you for writing this post! I wish you all the best with swapping your sorry’s for thank you’s, I know I need to do the same. I also just want mention how FUN this post was to read – you’re such a talented writer and I really love how you were able to making this post so welcoming and engaging the entire time. Xx

        • Sophie
          March 8, 2019 / 11:23 am

          Awww omg Jess this is genuinely the loveliest comment I’ve ever received!! I try to work hard at making my posts as engaging as possible but after re-reading them over and over while editing I begin to wonder if they’re any good at all so what you’ve said has made me happier than you could know!! Sending you all my love x

          • March 11, 2019 / 9:15 am

            AW I’m so so glad! Happy to help, because it’s the truth! Keen to read more from you 🙂 x

  2. March 6, 2019 / 5:18 pm

    Such a brave post to share! I love the idea of slowly swapping it out to say thank you instead. I feel like I always say sorry too much in public but not enough at home, always the way isn’t it! Hopefully this will help someone else feel a bit more positive and less alone xx

    • Sophie
      March 8, 2019 / 11:06 am

      Thank you so much for reading gemma xx

  3. March 6, 2019 / 6:51 pm

    I am such a compulsive aplilogiser! It was to the point my Mum would give my friends a spray bottle filled with water to spray me with every time I apologised. You know what I would do after they sprayed me? Apologise for apologising so much! Haha
    Everyone gave up after a while but what they didn’t realise is the inner voice in my head constantly putting me down, that makes me want to apologise for things. I’m definitely going to try saying thank you instead of sorry! Absolutely loving your posts like this and so proud of you for feeling the fear and doing it anyway! All my love Elina xx

    • Sophie
      March 8, 2019 / 11:10 am

      Omg thats a pretty full on way to go about it, I’d be pretty annoyed if someone sprayed me with water because my hair would become a complete frizzy mess ahah. Thats the ting I think a lot of people don’t realise, its not like we’re just saying it for the sake of it we constantly feel like we have to apologise and its the worst!! Thank you so much for your love Elina it means the world xx

  4. March 7, 2019 / 11:56 pm

    I really liked this post, as I do the same and didn’t realise how much I did until someone at my old work mentioned it 🙁 we are just programmed to say it as we assume people will be unhappy if we don I guess. Thanks for sharing lovely x x

    • Sophie
      March 8, 2019 / 11:12 am

      I’m glad you enjoyed it Vicky!! It’s definitely something I wasnt fully aware of until people started pointing it out, its definitely a bit of a defence so people don’t get annoyed. Thank you for reading x

  5. March 8, 2019 / 3:00 am

    Thank you for writing this – it has made me feel a lot less alone!
    I feel like I say sorry for the same reasons you’ve mentioned, and due to a toxic relationship making me feel inadequate.
    I also completely get apologising for apologising…I can’t count the amount of times I’ve said “sorry for saying sorry”.
    I like the idea of replacing sorry with thank you, I think I’m going to try that too x

    • Sophie
      March 8, 2019 / 11:15 am

      I’m so sorry to hear that you had to deal with a toxic relationship, it so unfortunate that experiences like that can leave us with lasting effects such as feeling the need to constantly apologise in the fear of upsetting someone. My aim with sharing this was to hopefully make someone feel like they aren’t alone in this whole thing so being able to do that for you has made it worthwhile 100%. Thank you so much for reading and good luck bringing a bit more positivity into your thoughts with saying thank you instead xx

  6. March 8, 2019 / 4:57 am

    I totally understand where you’re coming from! I often find myself apologising for everything, regardless of whether it’s my fault or not. Thank you for writing this post, Sophie!

    Becca / becc4

    • Sophie
      March 8, 2019 / 11:20 am

      Thank you so much for reading Becca x

  7. Lauren Brooker
    March 8, 2019 / 11:55 pm

    You’ve definitely highlighted something that barely gets spoken about and you’ve written it so perfectly! I think us humans definitely have a tendency to over apologise even when things aren’t are fault or aren’t even worthy of an apology. I like your ideas on how you’re going to switch up your response. I think they’re great alternatives. Fab post, Sophie xx

    Lauren |

  8. March 10, 2019 / 2:09 am

    I absolutely loved this post babe!!! Such a good read and I can imagine how difficult it was to write this! Honestly feeling so proud of you babe, I can relate to this so much I feel as though I say sorry more than any other word! I came to realise those recently too so this post is perfect for me and I’m gonna try to control myself too! Thank you so much for an amazing read hun x

  9. March 10, 2019 / 4:50 am

    I noticed that you said sorry for not spreading all the sunshine in this post, and girlllll you don’t need to apologise! You’re speaking out about something so important and something I can totally relate to. I am a serial apologiser and I have people comment on it a lot. I was the same throughout primary school, being shut down, talked and walked all over that apologising for things comes as second nature to me now. We will get there though, we will realise who we are and what we are and ‘sorry’ won’t come at the end of every other sentence!

    Lucy | Forever September

  10. March 11, 2019 / 3:18 am

    I definitely am guilty of this to, I have no idea why I do it 🤦🏼‍♀️

  11. March 11, 2019 / 5:35 am

    This was such an honest and personal post for you to write and share! I really enjoyed reading this post. Well done you for hitting publish – it feels good to share a more personal post, right?! I love the idea of changing your ‘sorry’s’ to ‘thank you’s’ 🙂 xo

    Char |

  12. March 14, 2019 / 4:48 am

    This is 100% me and I diidn’t realise how much I did it until I read this post! Thanks for sharing this.

    Katie XX

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