Millions of people worldwide are affected by addiction, a severe and complex disorder that can cause significant physical, emotional, and social problems. It's a challenging and daunting experience for individuals who face addiction, often struggling with shame and guilt. Addressing these emotions is crucial for successful recovery. Addiction is not a moral failure but a medical condition that requires compassionate and comprehensive care. Seeking help should never make individuals feel guilty or ashamed. In this blog post, we'll explore the impact of shame and guilt on addiction recovery and provide strategies for overcoming these emotions.
Recognizing the damaging strength of shame and guilt
Shame and guilt are counter-productive feelings and can be overly self-critical. These overwhelming feelings may exacerbate addiction and other mental health problems. Guilt and shame are associated with unfavorable feelings like disappointment, helplessness, or regret that you experience but would rather not.
Shame is an unpleasant emotion that arises when one sees themself as defective, dysfunctional, or dishonorable, whereas guilt is a terrible feeling brought on by one's actions. Recovery from addiction to substances is helped by recognizing the difference between guilt and shame. Doing so clarifies the nature of the felt emotion and the appropriate course of action. When individuals feel guilty or ashamed, they may turn to harmful coping mechanisms to alleviate the effect on their mental and physical health.
Substance misuse, binge eating, sexual risk-taking, and gambling are all behaviors that have been related to negative emotions like shame and guilt. Feelings of guilt and shame have been shown to reduce abstinence, increase the likelihood of relapse, and even prevent individuals from getting help. Exposure to the negative stigma of mental health conditions, substance use disorders, trauma, and insecure connection to friends and family are all risk factors for shame. Researchers have shown that increased feelings of shame and guilt are associated with less successful attempts at rehabilitation.
What do you do when shame is toxic?
According to studies in neuroscience, our propensity to think and act in a specific way increases the more we do so. The word "plasticity" describes the brain's ability to change. When we alter our brains, it enhances the chance of thinking in new ways and doing other activities that are more healthful than using substances.
Optimism, introspection, and self-awareness are the keys to breaking out of the cocoon of shame. Developing more profound inner compassion for oneself, bearing witness to one's traumas, and forgiving one's "former selves" for past emotions, ideas, and behaviors are crucial steps in overcoming toxic shame in recovery. Self-compassion requires us to consciously acknowledge and accept the pain caused by our previous wounds.
It entails making peace with a former self and admitting that it is simple to chastise oneself in retrospect for having had less insight at the time. As difficult as it may be to cultivate compassion as a remedy for shame, it is a task that must be met. There must be more emotional intelligence in the face of this potentially crippling feeling through open exploration and discussion of shame and anger toward oneself, others, and circumstances.
Overcoming the debilitating effects of toxic shame means being self-affirming and expressive, which improves our ability to be completely present with ourselves and others. It also lessens our sensitivity to anger and eventually leads to a more satisfying existence.
Moving beyond guilt: The importance of self-forgiveness
You can get beyond your guilt by taking some action. Confronting your guilt, forgiving yourself, discovering where your guilt stems from, altering your behavior considering this new knowledge, defining your unique values, practicing forgiveness on others, apologizing or seeking peace, and living in the here and now rather than dwelling on the past are all essential steps.
You should move forward even if you feel regret for previous actions. Even if other people don't forgive you for any unfavorable choices you've made because of your addiction, if you've made a genuine apology for any wrongdoing, don't continue to beat yourself up; a part of self-compassion is self-forgiveness.
Especially suppose there was a valid reason for your behavior in the past that was beyond your control at the time, which sometimes is the case with addictive behavior. In that case, you should cut yourself some slack and stop judging yourself so severely. Instead, work on shifting attitudes and routines to improve your ability to make wiser choices now and in the future.
Develop an understanding of self-forgiveness
Shame and guilt are common emotions that can hinder recovery, and self-forgiveness is an effective tool for overcoming these negative feelings. It's important to acknowledge that alcohol and substance use disorders are health conditions that need treatment. They are not a reflection of personal failure or weakness. Accepting this is the first step.
There are several steps you can take to practice self-forgiveness:
- Acknowledge and take responsibility for your actions that led to the need for forgiveness.
- Understand and accept that everyone makes mistakes, and it is okay to forgive yourself.
- Practice self-compassion by being kind and understanding towards yourself.
- Reflect on what you have learned from the situation and how you can prevent similar mistakes in the future.
- Make amends or reparations if possible and appropriate.
- Commit to making positive changes and taking action to move forward.
- Visualize and affirm forgiveness to yourself.
- Be patient and kind to yourself throughout the forgiveness process, which takes time and effort.
Practice self-compassion
Shame and guilt can be powerful emotions that can lead to negative self-talk and self-deprecation, and self-compassion is a way to treat oneself with kindness and understanding. This practice involves acknowledging mistakes and perceived failures instead of denying or hiding them. Through self-compassion, individuals can begin to let go of their shame and guilt and move towards self-forgiveness and healing.
Steps you can take to practice self-compassion include:
- Recognize when you are struggling and acknowledge your emotions without judgment.
- Treat yourself with the same kindness, concern, and support you would offer to a good friend.
- Practice self-care by eating healthy, exercising, resting, and engaging in activities that make you happy.
- Challenge negative self-talk and replace it with kind and supportive self-talk.
- Recognize that imperfection is a part of the human experience and show patience and understanding.
- Affirm your self-worth and recognize your strengths and accomplishments.
- Practice mindfulness and stay in the present moment.
Addiction and the shame and guilt that may come with it can be demanding. But finding strategies for self-forgiveness and healing can help you move beyond those feelings. In addition to forgiveness and compassion, there are plenty of other ways to address shame and guilt, such as therapy or support groups. But ultimately, it's up to you to find what works for you.
At Wish Recovery, our clinical staff evaluates and considers all aspects of your life that impact who you are at whatever stage of recovery. As one of the top dual diagnosis centers, we will help you every step of your journey. Contact us today to learn more!
With time, understanding, and self-compassion, it's possible to overcome shame and guilt and move towards a healthy, happy life in recovery.
June 13, 2023
