Recognizing and Overcoming Self-Sabotage in Recovery

The road to recovery is never easy. You may also find that it’s filled with hurdles you didn’t expect, and one of the biggest is self-sabotage. This is a subtle and sometimes unconscious behavior, and it can stop you from achieving sobriety. Self-sabotage comes in many forms, but most of the time, it comes from ingrained thought patterns as well as emotional struggles. If you want to be successful in your recovery, then it’s a good idea to recognize the potential signs of self-sabotage so you can take steps to eliminate these behaviors early on. 

What Is Self-Sabotage in Recovery?

Self-sabotage can include almost any behavior, action, or, potentially, thought. Sometimes, it may be a conscious thought, and sometimes, it may be an unconscious thought. In recovery, self-sabotage can hinder your progress, whether through procrastination, self-doubt, isolation, or even destructive behaviors. Actions like this may not sound significant enough to derail your sobriety efforts, but they can compound over time, leading to setbacks as well as relapses. If you have been a substance user for quite some time, then the brain may also begin to resist change, even if deep down you know that the change is for the better. This is because your neural pathways have changed, and they have become conditioned to find comfort in things that feel familiar. 

The unfortunate reality is that neural pathways cannot recognize whether familiarity is harmful or helpful.

Signs You May Be Engaging in Self-Sabotage

The first step in overcoming self-sabotage is noting when you may be engaging in behaviors that could derail your progress. Common signs include skipping out on therapy sessions that you once attended or suddenly feeling the need to avoid going to support groups. Consistent attendance in support groups is critical to your recovery. Avoiding resources like this can indicate that you are fearful of making progress or that you are unable to confront difficult emotions at this time. Engaging in either self-blame or negative self-talk is also another sign of self-sabotage. Telling yourself that you are going to fail or that you aren’t good enough will undermine your recovery efforts.

Other signs of self-sabotage include reconnecting with people who you know to be toxic or environments that could set you up for failure. Returning to places or people that contributed to your addiction can also indicate that you are not committed to your recovery. Behavior like this can stem from fear of change, but it can also stem from guilt or shame. Minimizing achievements or finding that you just don’t feel as though you deserve sobriety are signs that you could be sabotaging your success. 

The Root Causes of Self-Sabotage

One thing to take note of is that self-sabotage is not often a conscious choice. A lot of the time it is driven by emotional issues or pain that has not been resolved. Understanding the foundational elements of self-sabotaging behaviors is important for breaking the cycle and getting yourself on the right path. 

Some people don’t want to self-sabotage, but they do so because they have a fear of the pressure that sobriety brings. Deep-seated guilt, trauma, or even shame can also contribute to self-sabotage. Addiction often comes from emotional wounds, and these can make it difficult for people to recover. Unresolved emotional pain is a big driver of self-sabotage as well. A lot of people who struggle with addiction use substances as a way to make their pain feel less raw, or real. When they get sober, however, they may find that the feelings resurface, which contributes to the urge to resort to old behaviors. Emotional pain like this is a big driver of self-sabotage.

There are also co-occurring mental health disorders that can contribute to self-sabotage. These include:

• ADHD
• Anxiety
• Depression

According to research, intermittent or prolonged drug use can alter brain chemistry. Dopamine, norepinephrine, and serotonin are all impacted. Dopamine plays a role in the way people seek pleasure and has a connection to focus and mood. If you have undiagnosed ADHD, you may have naturally lower levels of dopamine, showing how influential conditions like this can be when struggling with addiction. Anxiety can also be a co-occurring mental health disorder, as people can sometimes turn to drugs to ease the constant worry and stress they are under in day-to-day life. Depression, which is caused by lower levels of serotonin, may also contribute to self-sabotage since drugs often boost serotonin and, therefore, treat the condition without the user even realizing it. Dual diagnoses are far more common than people might realize, with 7.7 million people in America having a dual diagnosis. Treating the dual diagnosis is key to a successful recovery.

How Residential Addiction Treatment Helps Break the Cycle

Overcoming self-sabotage often involves individuals benefitting from support and structure. A residential addiction treatment program can help you break free from self-destructive thought patterns and support recovery efforts.

The residential treatment programs at Jackson House are offered in an environment free from distractions so you can focus on wellness. Therapy is a cornerstone of addiction treatment, too, and Jackson House provides individual and group therapy that can help individuals uncover the root causes of self-sabotage. Learning new coping strategies that can help in replacing negative thought patterns with more positive thought patterns is also a key component of addiction recovery. Also, at Jackson House, you will be accountable for your actions while being given tools for overcoming challenges you may face on your road to recovery.

Residential Mental Health Care Near You

Self-sabotage is, unfortunately, very common, but it’s also possible to overcome if you have the right tools. With the right support and resources, you can take steps to change negative patterns while greatly increasing your chances of getting and staying sober. If you or someone you know is struggling with self-sabotage, reach out to us at Jackson House Recovery Center.