My wife pointed out to me the other day that apparently most people were literally only taught how to say Sorry and not how to Apologize or even that they are different things so here.
If all you ever do is step 1, not only did you not apologize, but people will rightfully stop believing you and start getting pissed or hurt.
Wanted to add my thoughts for:
When there's something you want to explain (your grandma just died, they said something your middle school bully did, you were on two hours of sleep because of the puppy)
When you know the behavior will likely reoccur, either because it is impossible to change (like memory issues) or is hard and slow to change (like a trauma response)
I think explanations can be very helpful. But what's the difference between an explanation and an excuse. To me, the focus on and excuse is about saying "I have this going on, so you can't be mad at me" (which is a way you can feel, but isn't an apology). An explanation is about saying "You didn't do anything wrong and my behavior wasn't a reflection on how I feel about you or our relationship."
This means also not going on a "I'm sorry, I'm the worst ever, I'm trash, you should leave me."
I also think it's important not to promise things you can't do (you cannot promise to stop having your disability or to never get cranky again). If you think it will absolutely happen again, just leave out that part. But, even if you know it will happen sometimes, you can take steps to explain how you're working on reducing the behavior (setting alarms, working through trauma, getting more sleep, asking for space before you blow up.)
For example:
"I'm really sorry I've been so out of touch these past few months. I've been really struggling with my depression, and I ended up kind of going silent on everyone. I want you to know your friendship means the world to me, and I'm really sorry I haven't been able to act that way."
"I am so sorry I forgot we were supposed to hang out Saturday. I know how hard it is for you to cancel day of. I've been having a lot of trouble remembering things, but I want you to know I love spending time with you and was really looking forward to it. I'm going to set an alarm next time to make sure I don't forget."
"I'm sorry I snapped at you yesterday for doing your hair in the bathroom. You were taking a totally reasonable amount of time, and even if you weren't, I could have said something kindly. I was completely out of line. I've been really stressing about my bloodwork results, and it's made me super tense. I'm sorry for taking that out on you."















