Rebuilding Self-Esteem During Recovery From Addiction

Self-esteem refers to an individual's overall subjective feelings of personal value and self-worth. It can greatly affect numerous areas of life, including recovery and substance use.

Research has shown a link between low self-esteem and the onset of drug use, as well as behavioral addictions such as internet addiction, eating problems, and compulsive buying. While drugs, alcohol, or compulsive behaviors may initially mask insecurities and make people feel more confident, these feelings are fleeting.

Addiction's impact over time can damage a person's self-esteem, making recovery more challenging. The five exercises listed below can help rebuild your self-esteem, improving your outlook on life and overall well-being, whether you're considering addressing your addiction or are already on the path to recovery.

1. Write Your Own Affirmation:

Write a simple, positive statement to repeat to yourself. Initially, affirmations may not feel genuine, but reciting them over time can change your self-perception. Write an affirmation reflecting your desired feelings about yourself, such as "I am proud of myself."

Research has found that self-affirmations improved attitudes towards health risk advice in individuals with low self-esteem. This may particularly benefit those recovering from substance or alcohol use disorders, as affirmations can promote receptiveness and motivation to participate in treatment and recovery.

2. Forgive Yourself for Past Mistakes:

Self-blame is common among individuals struggling with addiction, and it worsens low self-esteem. Addiction can significantly impair judgment and impulse control, leading to actions and statements you may later regret.

Dwelling on past actions only increases the likelihood of relapse. Acknowledge your actions, let go of the self-punishment, and commit to acting differently in the future. Past wrongs should not define the present.

Research supports the importance of self-forgiveness. Studies suggest that those who forgive themselves for past mistakes experience reduced anxiety and depression. Self-forgiveness involves acknowledging your behaviors, allowing remorse, and seeking ways to improve in the future.

3. Accept Compliments:

Research has shown that individuals with low self-esteem struggle to accept and benefit from compliments given by others. This not only affects their self-esteem but also hinders the expression of positive feelings towards them from those who care.

People with low self-esteem often dismiss compliments, doubting their sincerity and feeling embarrassed about being patronized. This prevents them from utilizing compliments to build their self-esteem. The next time someone gives you a compliment, consider these actions:

• Resist the urge to dismiss it.
• Assume their sincerity.
• Express gratitude and embrace the compliment.
• Recognize how the compliment reflects your strengths.

4. Perform Acts of Kindness Every Day:

Research suggests that engaging in prosocial behavior, or actions aimed at benefiting others, can contribute to improved self-esteem. One study found a positive correlation between prosocial behavior and self-esteem, especially among women. Engaging in prosocial actions was associated with higher self-reported self-esteem.

Expressing gratitude and kindness to others can increase the appreciation you receive. Performing simple acts like holding open doors, giving up your seat on a bus, or assisting someone who looks lost can elicit genuine appreciation. Even if the other person does not express gratitude, you can take pride in helping others. Consider volunteering to aid others in recovery.

5. Initiate Changes:

Self-determination, or performing actions based on conscious, intentional, and self-motivated choices, can also contribute to improved self-esteem. Self-determination is crucial in recovery from substance and alcohol use, as achieving recovery goals requires a sense of competence, motivation, and ability to succeed. Slips during recovery can negatively impact self-determination and self-esteem.

Remember that change takes time. Making self-determined steps in the right direction, even small ones, can boost your self-esteem. Breaking significant changes into smaller acts, whether daily or weekly, can help maintain consistency. Celebrate each small change as a step towards your goal.

In Conclusion:

Addiction can hinder positive self-perception and belief in one's abilities, particularly when dwelling on past mistakes. Self-esteem plays a vital role in the recovery process, as recognizing strengths and acknowledging progress can be challenging with low self-esteem.

Self-help strategies can be beneficial in improving self-esteem. Consider seeking professional help from a doctor or mental health specialist if you continue struggling with low self-esteem. They may recommend treatments such as psychotherapy or medications to address underlying feelings of anxiety or depression.