Shame & Self Compassion

4.
SHAME AND SELF COMPASSION: OPPOSITE WORLDS
Sometimes its a small nagging voicesometimes its a thundering judgementbut it may well be
a tiring, painful accompaniment in your head these days: Its memy husbands struggles with
substances are my fault. There are many versions of this internal dialogue:
If I had only been more (or less)
If I had just let her
I should have talked him out of going on those medications
Why didnt I say something when I first suspected?
When your partner is struggling with substance use issues, it is normal to rethink paths you have
taken. Feeling regret about all the pain everyone is in is also natural. There is, however, another
very common emotion that is not so helpful, and is in fact extraordinarily painful, and that is shame.
Shame is a complicated, intensely uncomfortable, and sticky emotion (meaning it grabs on and
is hard to shake off). It usually comes about in response to something you feel you have done
wrong or reactions you have had that you feel bad about. It includes feeling exposed, vulnerable,
unsure and sometimes humiliated and it ends up feeling like its who you are. In contrast to
the dull ache of regret, shame has a sharp, cutting edge that makes no distinction between
reasonable and unreasonable. It makes teasing apart what you have done well, and what you
might do differently almost impossible, as everything is thrown in the same basket and seen as
bad, your fault, and unforgivable.
While shame is usually about ones own actions/thoughts, your partners actions, feelings, and
experiences expose you to feeling shame for them, about them and about yourself. The worst
pain? Feeling ashamed of feeling ashamed about your partner. This is not semantics, but the real
experience of loving someone with a substance problem. Its not fair, but it is intense and real, and
a burden worth reckoning with.
Helping by Taking Care of Yourself
47
As a partner, there are any number of pathways leading to feeling shame. One of the most
common is guilt about things that you have said out of anger or confusion (e.g., I cant believe
you are a drug addict! or You are a disgrace). Another is feelings of misgiving about how things
were handled (e.g., I wasnt around enough or I was too hard on him...I didnt know he was
depressed) or decisions that were made along the way (e.g., letting drug use go unaddressed
early on). Shame can also come from the stigma associated with substance use problems in
our culture (e.g., only weak losers get in trouble with drugs, all addicts are liars and cant be
trusted). These difficult thoughts and feelings not only result in shame, but can also push in 3
potential negative directions: a desire to isolate or withdraw from others; an effort to make up
for errors by being perfect; or, a tendency to blame others because what you are feeling is so
painful.
Isolating - At its core, shame is full of self-judgments, and its often accompanied by a fear
that others are judging us just as harshly. This is a particularly destructive aspect of shame as it
causes you to pull away from the support of others and instead move toward isolation. You may
find yourself thinking everyone else seems to have their life in order (e.g., None of my friends are
dealing with this...they all seem to be fine in their relationships!) and the shame you feel causes
you to keep the problem to yourself, leading to suffering alone. The shared human experience
of struggle or disappointment can connect you to other people in similar situations, but shame
pushes you to keep failings and setbacks to yourself.
Seeking Perfection - Another common reaction to shame is to dedicate an enormous amount
of time and energy trying to accomplish the impossible trying to avoid the future experience of
shame by striving for perfection, by making it all work. Truthfully, everyone has moments they
regret, even deeply, and feel disappointed in themselves. Shame causes you to think that no one
else has screwed up as much as you have and that you need to make sure this never happens
again. Perfection seeking, however, is the opposite of the resilience building you could use most
in this struggle.
Externalizing Blame - Another common response to shame is to turn it on others: Its THEM,
not ME! Although this distracts you from your distress in the short-term (Can you believe what
he did THIS time!), self-doubt and self-attack lurk in the background, only to seep back in later.
In addition, this reaction holds you back from taking a closer look at behaviors that may be worth
changing or modifying. Failing and being open to looking at what is actually going wrong allows
you to learn, grow, and improve. Shame causes you to keep your focus on the faults of others,
preventing learning and growth on your part.
48
The Partners 20 Minute Guide
SELF-COMPASSION: AN IMPORTANT ANTIDOTE

While painful, being aware of shame can help you change the course of things for yourself and
your partner. Put simply, taking the time to experience the emotional part of being human, such
as the sadness of losses, and the regrets of damage done and opportunities missed, can lead
you back to other people and to positive connections. You can apologize if you need to. You
can ask for help and support from others who care about you or have gone through similar life
circumstances. You can move forward and unload some of this baggage. Ultimately, these are
all part of finding compassion for yourself. If instead you stay stuck to the shame, dwelling on
your badness or your familys sickness, you are likely to be led away from other people and
into hiding.
And finding compassion for yourself? Easier said than done but crucially important. Selfcompassion involves noticing your suffering (e.g., becoming aware of shame, sadness, stress,
anger, etc.), practicing self-kindness during painful experiences, and recognizing suffering as an
aspect of life experienced by everyone. How will strengthening your self-compassion muscles
benefit you? First and foremost, it contributes to the oxygen you need, the fuel in the tank
to manage difficult situations with your partner. Modeling this way of relating to yourself (with
kindness and care) will also help your partner learn how to deal with the pains of life in a gentler
and healthier manner (they have an inner critic within them too).
But we want to be practical again. Left unattended, shame is corrosive, exhausting and harmful
to everyone, not just you. And as with many things we describe in the 20 Minute Guide, it takes
practice to shift away from this pull of shame. It requires that you practice treating yourself kindly
during and after moments that do not go so well. It is inevitable that mistakes will be made and
that you will stumble, maybe time and time again. Tripping may be beyond your control, but you
can control how you respond to each fall, including responding to yourself in a kinder, gentler and
more respectful manner. The truth is, however, that many people dont believe they are deserving
or capable of self-kindness. Fortunately this is a skill that can be fostered and strengthened
through - PRACTICE! PRACTICE! PRACTICE! It is also one you cannot afford to ignore in this
guide.
Helping by Taking Care of Yourself
49
50
The Partners 20 Minute Guide

Shame & Self Compassion

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4.

SHAME AND SELF COMPASSION: OPPOSITE WORLDS

Helping by Taking Care of Yourself

The Partners 20 Minute Guide

SELF-COMPASSION: AN IMPORTANT ANTIDOTE

Helping by Taking Care of Yourself

The Partners 20 Minute Guide

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