PTSD (Post traumatic stress disorder) unlocks an entire array of negative emotions, including fear, anger, anxiety, and sadness. These emotions are entirely justified for anyone who has had a traumatising experience, and over time they will likely begin to fade as the survivor heals. But there is one emotion that tends to creep in over time after the traumatic event, that significantly hinders the recovery process. This intensifying emotion is shame.
Trauma that provokes PTSD is well known to cause deeply rooted feelings of shame that foster over time. This is a severe detrimental emotional tie and a strong risk factor for those who have PTSD from a past adverse experience. Though shame takes some time to build and is not always there right from the beginning of the trauma, it does cultivate a distress and shame cycle that inhibits people from being able to live a stable, healthy life.
Shame is a very, uniquely destructive emotion that anyone can face in their life. What makes shame such a segregated feeling is that it tends to exist overwhelmingly without any real purpose, unlike guilt, which will be covered momentarily. When someone has shame, they are hurting themselves internally, blaming themselves for the events that caused their PTSD and the transgressions committed against themselves.
Overall, it damages a person’s self-image in such a way that no other emotion can. It makes them feel deeply flawed as a human, worthless, and in many cases, unlovable. When ignored, this debilitating emotion can destroy external relationships as well, leaving the survivor disoriented on the role they play in society. In short, shame may be a categorised emotion, but it serves no real purpose other than making people feel terrible about themselves.
Guilt and Shame are Not the Same Emotion
Briefly touched upon above, guilt and shame, though often intertwined in conversation, are not the same emotion. Shame is an internal, self-conscious emotion, whereas guilt is when you are reflecting on a past action or behaviour, and preserve it as a negative reaction on your part. For example, if you promised someone that you would give them a ride to work, but fail to do so (even on accident), you may feel guilty for that neglectful behaviour towards someone you care about. For a quick reference on separating the two emotions:
Shame = negative self-judgement and viewing yourself as worthless.
Guilt = You evaluate an action or behaviour you did as unfavourable, but as a person, you still feel valued internally.
In summary, guilt and shame are both emotions that are not welcomed, but guilt can entice you to make amends for your actions, allowing you to feel better about yourself in the long run. So, it can be helpful. Shame, on the other hand, does not provide that shed of light or path at all. It is self-punishment and serves no real purpose for developing post traumatic growth.
The Relationship Between Shame and PTSD
No one is immune to feeling shame when it comes to experiencing a trauma. But there are certain types that are notorious for the slow rise of this emotion, such as sexual violence, intimate partner abuse, and childhood abuse. The reason why these are prime is because they each feature extremely dehumanising and humiliating by nature, which is the perfect recipe for shame to form. This can become a catalyst for the person with PTSD to partake in self-destructive behaviours, self-blame, self-neglect, perfectionism, and can quite often link to suicidal thoughts or attempts.
The most challenging part about shame is that once it has formulated, it can be very hard to break out of. So, for those who are in recovery for their PTSD, the existence of the perpetuating cycle of despair is a leading hurdle to reach healthier coping mechanisms. In fact, many people tend to be so shame-bound that they retreat from the world around them, not allowing resources to help them get back to a much better mindset to see their self-worth. Though it might feel like a dead-end path, it is possible to recover from shame, learning how to restructure your way of thinking and your thought process so you can find yourself reaching your PTSD recovery goals.
How to Remediate or Reduce Shame
With the assistance and support of a psychologist, pharmacological therapies, and specialised interventions, you can overcome PTSD. Remember, PTSD is anxiety disorder, and even though fear and pain can be limiting, with the right help it can be overcome. The aspect of sham within this may appear a bit more complicated, as there really is no anti-shame pill on the market that you can take. The best way to combat self-loathing and the complex nature of shame is compassion.
Compassion As A Tool
Self-compassion has been researched and evident in reducing the effects of shame. When leveraged, it can be a powerful antidote in halting self-criticism, which is a top characteristic for those who have intense shame. The reason is because compassion allows people with PTSD to increase their trust, connectedness, and calmness within themselves through the release of oxytocin. With the help of a psychologist and counselling, they can help someone with PTSD and shame develop strategies to encompass self-compassion to drive kindness, love, and empathy towards themselves.
Distraction To Help
Another fundamental way you can reduce shame includes distracting yourself from those negative thoughts so you can reconstruct mindful control of your emotions. You can train your mind to stop shameful feelings from lurking and wreaking havoc in your mind and form new, healthier ones instead on your recovery journey from PTSD. You can make a rule for yourself, such as when you feel a shame rising, you immediately turn on your favourite music, go for a walk, or call a close friend. Do what you need to do to distract yourself and your mind from entering that darkened place.
Knowing Your Triggers
Shame often emerges when you are at your most vulnerable state, and for those with PTSD, it could very well be the same triggers that cause you to relive your painful past. This is because insecurities are a prime component for people to default to shame. Take some time to know what your shame triggers are so you can either learn to avoid them or be prepared with healthier ways of thinking when they do come about. Again, you do not have to do this on your own. With the help of a professional psychologist, you can work together to uncover those triggers and understand how to deal with them without shame involved.
Shame is undoubtedly one of the most corrosive, universal human emotions. It can make people think that they are failures, that they don’t belong, or that the trauma they face was their fault. None of this is true, but that little voice inside your head can be very convincing and hard to ignore. Luckily, there are ways that you can learn to build a defence against it; you just need to be ready and in a place where you can start to untangle the roots of your shame, where it stems from and realising that it has no purpose in your life.
As a final note, always remember that shame was not developed in a day, and it will not dissolve in a day. Sometimes years can go by before shame ever emerges from a traumatic event in your life, and that is perfectly normal. But normal does not mean it is welcomed. With the right resources on your side and adopting healthy mindfulness and compassion focused strategies, you will be able to beat that harmful emotion and break the underlying barrier that stops you from recovering from trauma.
Quest Psychology Services are specialists in Trauma Therapy within Salford, Manchester. To discuss getting help for you or a loved one call us on 07932737335