Breaking the Shame Cycle and Addressing Internalized Stigma in Recovery
- Brainz Magazine
- Jun 16
- 4 min read
Written by Dylan Heidt, Recovery Coach
Dylan Heidt is a board-certified Recovery Specialist with a unique ability to draw from a wide pallet of extensive lived experience. A deep understanding of others enables him to connect with clients on a profound level, fostering meaningful growth and transformative change in the lives of everyone that he serves.
For many people in recovery from substance use disorder (SUD), the most difficult battle isn’t with cravings, triggers, or withdrawal – it’s with shame.
Shame is a silent burden that keeps people from asking for help, sharing their stories, or believing they’re worthy of healing. As a recovery coach and peer support specialist, I’ve seen firsthand how deeply internalized stigma can impact someone’s progress and how essential it is to break free from the shame cycle.
This article explores what shame is, how it becomes internalized in the context of addiction, and most importantly – how individuals in recovery can begin to heal from it.
Understanding the difference between shame and guilt
Before addressing internalized stigma, it’s important to differentiate between guilt and shame:
Guilt says: “I did something bad.”
Shame says: “I am bad.”
Guilt can lead to accountability and growth. Shame, on the other hand, isolates. It tells us we’re broken, unworthy, and beyond redemption – which directly conflicts with the process of recovery that depends on hope, connection, and self-worth.
Where shame comes from in addiction
Shame doesn’t appear out of nowhere. It often comes from external sources and becomes internalized over time.
1. Societal stigma
People with SUD are often labeled as “junkies,” “addicts,” or “alcoholics.” These words are dehumanizing and imply moral failure rather than acknowledging SUD as a treatable medical condition.
2. Family and cultural expectations
In many families or cultures, addiction is considered shameful or taboo. Individuals may feel they’ve disappointed their loved ones or failed to live up to expectations.
3. Personal regret and trauma
Many in recovery carry deep remorse for actions taken while using – whether it's lying, hurting others, or neglecting responsibilities. These regrets, when unprocessed, become fuel for shame.
What is internalized stigma?
Internalized stigma is when individuals absorb society’s negative beliefs about addiction and turn those judgments inward.
Instead of thinking:
“People don’t understand what I’m going through,
”they start believing: “They’re right – I’m hopeless.”
This belief system can make recovery feel impossible. People may:
Avoid asking for help
Isolate from others
Sabotage their own progress
Believe they are unworthy of healing
How shame impacts recovery
Shame is anti-recovery. Recovery requires vulnerability, connection, and self-compassion – all things shame actively resists.
Some of the effects of shame in recovery include:
Relapse risk – Shame can drive people back to substances as a way to numb or escape painful emotions.
Disengagement from support – Peer groups and professional help are harder to engage with when someone feels unworthy.
Suicidal thoughts – Chronic shame is linked to depression and suicidal ideation in people with SUD.
Strategies to break the shame cycle
The good news: shame can be healed. Recovery isn’t just about staying sober – it’s about reclaiming your dignity, identity, and purpose.
Key ways to begin that process
1. Use person-first language
How we talk about ourselves matters. You are not “an addict.” You are a person in recovery – a human being with a name, history, and future.
Say:
“I’m someone who’s experienced substance use disorder.”
“I’m healing.”
“I’m more than my addiction.”
2. Tell your story
Shame thrives in secrecy. When we share our story in safe environments – like meetings, therapy, or writing – shame begins to lose its grip.
“Shame cannot survive being spoken. It cannot survive empathy.” – Brené Brown
3. Challenge the lies shame tells you
Shame will say:
“You’re broken.”
“You’ll never change.”
“No one would love the real you.”
Challenge those beliefs. Ask yourself:
“Where did this thought come from?”
“Would I say this to a friend?”
“Is this actually true or just what I’ve been told?”
4. Lean on peer support
There’s nothing more healing than being surrounded by people who’ve been where you are and made it out the other side.
12-step groups, SMART Recovery, peer-led support circles – all offer connection, understanding, and encouragement without judgment.
5. Practice self-compassion
Self-compassion is the antidote to shame. It means treating yourself with kindness, especially when you mess up.
Try saying:
“I’m allowed to grow.”
“I made a mistake, but I’m not a mistake.”
“I’m still worthy of love and recovery.”
Journaling, affirmations, and therapy can help strengthen this muscle.
6. Reconnect with purpose
Shame disconnects us from who we are. One of the most powerful parts of recovery is rediscovering your why – your sense of purpose.
Ask:
“What gives me meaning now?”
“Who do I want to help?”
“What kind of life do I want to create?”
Whether it’s helping others, rebuilding relationships, or pursuing a passion, purpose can ground you and push shame out of the frame.
Final thoughts: You are not alone
If you’re struggling with shame, know this: you are not alone. So many of us have walked that path. We’ve felt the weight of our past and the lies shame tells us.
But recovery is possible – not just from substances, but from shame itself.
You are not your addiction. You are not your worst moments. You are human – worthy of healing, growth, and love.
And you don’t have to carry shame with you anymore.
Read more from Dylan Heidt
Dylan Heidt, Recovery Coach
Dylan Heidt, formerly a thriving entrepreneur within the world of music, now spends the majority of his time helping his clients transform their lives via a holistic approach to long-term wellness and sustained recovery. A firm believer in maintaining total alignment of the mind, body, and spirit, Heidt strives to open doors and create new pathways for his clients, actively reshaping and restructuring the way in which they tend to think about the mind, body, and spirit as three seemingly separate entities, instead of one unified field of energy.
