Most people have experienced stigma at some point in their life. Perhaps you ordered decaf coffee, and the caffeine lover in your life looked at you disgustedly and said, “Really? What’s the point?!” Or maybe your kids make fun of you for wearing socks with sandals (Though, is that trend coming back? Did it ever really leave?). “Stigma,” defined by Webster’s Dictionary, is “a set of negative and unfair beliefs that a society or group of people have about something.” Some stigmas, such as the previous two examples, are relatively lighthearted.
Self-stigma in recovery, however, is extremely serious and can be quite harmful to those who experience it. One study published in the National Library of Medicine explains that “People with mental illness have long experienced prejudice and discrimination…Self-stigma occurs when people internalize these public attitudes and suffer numerous negative consequences as a result.”
Fortunately, work is being done on overcoming self-stigma in recovery. This blog will help explain the types of self-stigma in recovery and some of the effects. It will then provide a few practical strategies for overcoming self-stigma in recovery.
Types of Self-Stigma in Recovery
The VA’s Mental Illness Research, Education and Clinical Center (MIRECC) created an Internalized Stigma of Mental Illness Inventory questionnaire that identifies at least four categories of self-stigma:
- Alienation. Feelings of shame or embarrassment in yourself due to your illness or disorder and feeling like nobody can or will understand you.
- Stereotype endorsement. Internalizing or perpetuating negative stereotypes about yourself. An example could be telling yourself you will never be able to work a steady job or contribute to society.
- Discrimination experience. Feeling that others are talking down to you, ignoring you, or not taking you seriously. Thinking that others would not want a relationship with you.
- Social withdrawal. Distancing yourself from others because you feel like a burden or that you might embarrass your loved ones.
A completed questionnaire can be used in various ways, including with a counselor or even individually for journaling or other “self-expression” projects.
Effects of Self-Stigma on Recovery
The consequences of self-stigma are significant. One big impact is on achieving goals, or the “why try” effect. An example might be someone talking themselves out of a job by telling themselves they don’t deserve it. Or perhaps when faced with the opportunity to move out, they convince themselves they can’t handle the responsibility of living alone. Self-stigma fosters isolation, lowers a person’s self-esteem, and creates feelings of hopelessness or unworthiness. It can also make a person far less likely to reach out to family or professional support. All of these factors make overcoming self-stigma in recovery more difficult.
Overcoming Self-Stigma in Recovery
Despite the challenges presented by self-stigma, there are several things you or a loved one can do to overcome it. Here are four:
- Learn more about addiction and recovery. Understanding that addiction is a disease can reduce guilt, and knowing the brain can heal (neuroplasticity) is empowering.
- Seek support and connection with people you trust. Research shows that being open about your condition does help you find friends and family who will support you, and it can return control and power to your life. Support groups and therapy can be especially helpful as hearing others’ personal stories may be encouraging.
- Be aware of negative self-talk. Try replacing negative thoughts with positive self-talk, mindfulness, and gratitude exercises. Daily affirmations or journaling might help.
- Practice self-compassion. Self-acceptance and forgiveness are critical to overcoming self-stigma in recovery. While easier said than done, work to accept responsibility for your actions, make amends as you are able, and focus on what you can learn from past experiences without dwelling on it.
Pinnacle Detox & Recovery
Overcoming self-stigma in recovery is crucial for maintaining self-worth in recovery. It may not be easy, but it is possible. No matter where you are in your recovery, our compassionate and experienced staff are here to support you from detox through inpatient and outpatient therapy. If you are at a stage in your recovery where you or a loved one are struggling to overcome self-stigma, contact us today to see how we can help. We are committed to helping everyone find long-term sobriety and wellness.
