How to Overcome Self-Stigmatization

Although there has been progress regarding the stigmas surrounding misuse of substances and the treatment and recovery for substance use disorder (SUD), much more remains to do to remove these stigmas from our society. There is still much work, from addressing misconceptions regarding why people misuse substances to what happens in treatment and recovery.

Part of that work comes from within. Your mental health can become significantly impacted when you buy into the stigma. How much of that stigmatization have you subscribed to? How much do you honestly believe about the guilt and shame associated with substance misuse? What types of stigmas have you internalized surrounding treatment and recovery that keeps you from fully loving and accepting yourself?

The Prevalence of Substance Use Disorder Today

SUD remains largely stigmatized, despite being remarkably common today. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), 14.5% of the population ages 12 and older in the United States had an SUD in the year leading up to 2020. That includes the 18-25-year-old population, where the percentage was as high as 24.4%. That is one in four people between the ages of 18-25, and yet people are still remarkably undereducated about what substance misuse is.

Why Do Stigmas About Substances Still Exist?

People fear what they do not understand; that is the root of most stigmas. Society has spent so much time and effort preaching abstinence about substances that they forgot to educate people about what the substances are and how they affect you — essentially, why you should not use substances.

There is also misinformation passed down from generation to generation, such as “alcoholism is a moral weakness.” Yet scientists have known for a long time now that genetic and environmental factors determine a person’s propensity toward an SUD. Scientists are constantly learning more, but they also know that addiction occurs in the brain’s reward pathway and is a medical disease requiring medical treatment like any other.

In Chapter 2 of Ending Discrimination Against People with Mental and Substance Use Disorders: The Evidence for Stigma Change, the authors mention that those who misuse substances are viewed by the public as weak-willed, although the evidence shows that they are just as likely to follow the prescribed treatment as those with other chronic medical conditions, such as hypertension or diabetes. These are the types of myths that still need debunking within society.

Why Are Society’s Stigmas So Harmful?

Negative stereotypes, words, and imagery abound throughout the media regarding the use of alcohol and illicit drugs, which only compounds the shame and guilt surrounding them. This depiction, in turn, prevents people from seeking the treatment they need. Deciding to seek help is difficult enough, but when society shames you or your job is at risk because of stigma, it can feel impossible to make the right choice.

There is also shame surrounding treatment and recovery for SUD. There is gossip, speculation, and misinformation about personal medical issues rather than creating support for those who need it most. Contrast this with a coworker going into the hospital for an illness or medical procedure. There would be flowers, cards, visits, phone calls, and a warm welcome back. Residential treatment for SUD is viewed quite differently.

The Dangers of Internalizing Stigmas About Substance Misuse

While it is understandably difficult to ignore the stigmas associated with substance misuse, allowing yourself to internalize them and own them can be dangerous. When you see and hear something often enough, you will believe it. When you accept the shameful ideas about SUDs that society and the media portray, they can make you feel shame and guilt. That shame and guilt can affect your mental wellness.

Your mental wellness is essential in recovery, including your self-acceptance. When you buy into stigmas and the shame and guilt that come with them, self-acceptance becomes more challenging to achieve. This lack of self-acceptance can also lead to feelings of loathing and self-doubt, and even depression if you allow it to go unchecked.

Buying into stigmas can also prevent you from getting the help you need. Or, if you have managed to complete treatment and are in recovery, dangerous stigmas can bring up feelings of guilt and shame, leading to a relapse.

Protecting Your Mental Health Surrounding Stigmas

Your mental wellness in recovery is one of your most precious assets. Being vigilant about your mental health is crucial to preventing relapse and your overall health and well-being. Being exposed to stigmas in your family, amongst friends, coworkers, other public places, or the media can be openly triggering for you or can subtly build up negative thoughts in your mind.

You should limit your exposure to stigmas and those who promote them whenever possible. Leaving a movie or turning off a show that presents substance misuse or treatment in a poor light is very fair. Asking family members, friends, or coworkers not to spread stigmas in your presence is also warranted. When exposure to stigma is unavoidable, be sure to have coping skills prepared.

When the stigma is unavoidable or when remembering shame, blame, or guilt from your past, you can develop coping skills to prevent self-stigmatization. These skills will help prevent your mind from internalizing the thoughts and memories and can help you replace those thoughts with positivity instead.

Psychotherapy as a Coping Skill

Talk therapy is a fantastic coping skill in the battle against negative thoughts brought on by stigma. Psychotherapy allows you to identify the stigmas you may have bought into and how they are impacting your thoughts and self-image. Having a therapist initially guide you through this process and weed out the negative thoughts can help you develop the skills on your own.

There are many therapeutic modalities or methods that can be used, but an instrumental one is cognitive-behavioral therapy (CBT). Within the process of CBT, you learn how to identify negative thoughts and beliefs and determine how they impact your behavior and emotions. CBT is an evidence-based therapy that gives you the tools you need to move forward.

Using Support Groups to Overcome Self-Stigmatization

Another great coping skill to use against self-stigmatization is to attend support groups for those in recovery. Support groups create a sense of community and are a great source of information about substance misuse, treatment, and healing. Not only will you feel a sense of unity and belonging, but you will also learn truths that defy what society may tell you about SUD.

Being alone with stigmas regarding substance misuse can be dangerous. There is no one and nothing to correct the misinformation and negative thought processes that multiply from guilt and shame. When you attend support groups, the shame and guilt are replaced with validation and correct information surrounding addiction, treatment, and recovery.

How Self-Care Can Lessen the Internalizing of Stigmas

Self-care is not only an essential part of your daily routine in recovery but can serve as a daily defense mechanism against the internalization of stigmas. Self-care is anything you do for yourself that feeds your soul and should be done every day for at least 15-30 minutes. Setting aside this time each day for yourself is critical to demonstrate that you are worth taking care of yourself. Ideas for self-care are endless and deeply personal but could include activities such as:

• Picking up a new hobby or an old one you had forgotten
• Learning a new skill, such as cooking
• Reading a new book
• Trying something new every day, such as types of food
• Learning a new language
• Learning a new sport or form of exercise
• Taking a new class, such as at a community college or center
• Joining a club or team
• Meditation or yoga

Whatever you choose to do should be something that excites you, that you are passionate about, that fuels your soul. It does not need to cost money or take up a lot of time. It can be as simple as taking a new way home from work each day. As you take the time to care for yourself, you will develop a stronger sense of self, which will push out the negative thoughts and stigma.

Decreasing Stigma by Educating Yourself

One of the most effective ways to defeat stigma is to educate yourself about substance misuse and the value of treatment and recovery. The more you know, the more power you will have.

Never be afraid to ask questions. Ask your sponsor questions, ask questions at your 12-Step meetings, ask questions of your sober living friends and others you know in recovery. Read, read, read. Study things like the Big Book and Basic Text. Read articles from this blog and other reliable sources. The best way to combat stigma is with knowledge.

Educating Others to Change the Conversation

Once you have educated yourself, it is your turn to share. You have the opportunity to calmly and powerfully speak the truth about your experiences and your knowledge of SUD, how it has impacted your life, what is true and what is not true. Be open. Be authentic. People are drawn to authenticity. Share your stories of treatment and recovery in ways that are human and real, and you will change the stigmas.

Be conscious of the language you use surrounding substance misuse. A big part of stigma has been negative vocabulary that has created even more negative connotations surrounding those with SUD. Educating people about substance misuse means using scientifically accurate, dignified, and still relatable words. Derogatory terms passed down from generation to generation should be avoided.

Eradicating Stigma Begins With You

Just as avoiding self-stigmatization is up to you, eradicating stigma in the general population begins with you, too. Your efforts to delete stigma from your own life can expand to those around you. As you develop your actions, they can grow exponentially. Just like misinformation spreads rapidly, correct and factual information can also spread rapidly as well. You can go viral with the truth.

The process of eradication will not happen overnight. However, as you work your recovery steps every day and practice what you preach, people will notice who you are and what you are doing. Your words and examples will serve to overcome self-stigmatization and help eradicate stigma one person at a time with all those who come in contact with you.

Despite the many stigmas surrounding substance misuse, treatment, and recovery, you can avoid internalizing those stigmas yourself and protect your mental health. You can develop your own coping mechanisms and educate yourself and others about substances and recovery to help destroy the myths one person at a time. Real Recovery Sober Living in Florida promotes education about substance misuse and recovery first and foremost. We want to eradicate stigma and help you maintain your mental wellness. Our men’s sober living homes are clean and affordable, and we have created a positive recovery environment that is stable with accountability. We offer experience, strength, and hope as you rebuild your life in recovery. Our mission is to provide a safe and sound recovery environment with a robust community support system to help men transition successfully into the REAL world. Find out more about how we can help you by calling (727) 290-9156 today.