Gratitude and forgiveness are sometimes called the cornerstones of the substance use disorder (SUD) recovery process. Most 12-Step plans, which are tried-and-true approaches to sustained sobriety, include gratitude and forgiveness practices in one or more of the steps. Here, we’ll investigate what makes gratitude and forgiveness so integral to the recovery journey and discuss ways to integrate them into your daily life.
Why Are Gratitude and Forgiveness So Important in Recovery?
Gratitude and forgiveness play pivotal roles in the journey of addiction recovery, contributing significantly to the healing process and overall well-being of individuals striving to overcome substance abuse. These two intertwined virtues provide a transformative framework that empowers individuals to break free from the shackles of addiction and build a foundation for lasting recovery.
In the realm of addiction recovery, gratitude serves as a powerful force for positive change. Cultivating a sense of gratitude involves recognizing and appreciating the positive aspects of life, even in the face of adversity. This practice shifts the focus from the challenges of the past to the possibilities of the future. Gratitude helps individuals in recovery to develop a more optimistic outlook, fostering resilience and reducing the risk of relapse. By acknowledging the support of loved ones, the opportunities for growth, and the progress made in recovery, individuals build a foundation of positivity that bolsters their commitment to staying clean.
Moreover, gratitude fosters humility, a key component of recovery. Acknowledging the impact of addiction on oneself and others promotes self-awareness and a willingness to change. This humility allows individuals to accept support and guidance, crucial elements in the recovery journey. Gratitude acts as a constant reminder of the progress made, reinforcing the commitment to sobriety during challenging times.
Forgiveness, on the other hand, is an essential aspect of releasing the burdens of the past. In the context of addiction recovery, forgiveness involves letting go of resentments, both toward oneself and others. Addiction often leaves a trail of broken relationships and shattered trust, and forgiveness is the bridge to rebuilding those connections. Individuals in recovery must learn to forgive themselves for past mistakes, accepting that they are worthy of redemption and a fresh start. Simultaneously, forgiving others — whether it’s family, friends, or those who may have contributed to the addiction — frees individuals from the weight of bitterness and anger, promoting emotional healing.
Forgiveness allows individuals to break free from the cycle of blame and guilt, paving the way for a healthier mental and emotional state. In the absence of forgiveness, lingering feelings of anger and betrayal can serve as triggers for relapse. Embracing forgiveness is, therefore, a crucial step in creating a stable foundation for sustained recovery.
What Does It Mean to Be Grateful?
Gratitude is a profound and multifaceted emotion that transcends a mere polite “thank you.” Gratitude is a state of mind and heart that involves acknowledging and appreciating the positive aspects of life, both big and small. At its core, gratitude is the recognition of the good things that surround us, coupled with a genuine sense of thankfulness.
True gratitude goes beyond the surface, delving into a deeper appreciation for the interconnectedness of life and the countless factors that contribute to our well-being. It involves recognizing the efforts and kindness of others, as well as acknowledging the inherent value in the experiences we undergo. Gratitude is not confined to moments of abundance or success but extends to times of challenge and difficulty, where it can serve as a guiding light, helping us find silver linings and lessons within adversity.
Moreover, gratitude is not a passive emotion; it is an active practice that can be cultivated and nurtured. It involves a conscious effort to shift focus from what may be lacking to what is present, fostering a positive perspective that can enhance overall well-being. Gratitude encourages a mindful awareness of the present moment, prompting individuals to savor the richness of their experiences and relationships.
In its essence, gratitude is transformative. It has the power to elevate mood, strengthen social bonds, and contribute to a more optimistic outlook on life. Studies have shown that practicing gratitude is linked to improved mental and physical health, emphasizing its role as a catalyst for holistic well-being.
Ultimately, gratitude is a profound and enriching emotion that extends beyond a mere expression of thanks. It is a way of approaching life with a humble and appreciative heart, recognizing the beauty in both the extraordinary and the ordinary aspects of our existence. Cultivating gratitude can lead to a more fulfilling and meaningful life, fostering a positive cycle of giving and receiving that reverberates through our relationships and communities.
The key to practicing gratitude in your daily life, especially during SUD recovery, is being intentional about the time you spend reflecting. It’s easy to say that you are grateful for the things you have, but the healing effects of gratitude come from intentional reflection.
Keeping a gratitude journal is one of the best ways to create a space for intentional reflection. A gratitude journal is exactly what it sounds like. It’s a journal or diary that you use to record things you’re grateful for and have a dialogue with yourself throughout recovery and beyond. For the best results, you should write in your journal regularly, every day if possible. This way, it becomes part of your routine and provides a time of quiet mindfulness during your busy days.
If you need help getting started with your gratitude journal, here are some things you could write about:
Take inventory of your life. This is a step that is used in many 12-Step programs like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA), and our team at Avery Lane believes in its efficacy. Taking a personal inventory sounds complicated, but it really just means stepping back and looking at your life through an objective lens. What are the things you’re proud of, and in what areas do you still need improvement? How about your strengths and weaknesses? Where do you hope to be five years from now, and what things in your life now will help you get there? Answering these questions can help you practice being honest with yourself and grateful for the present moment.
Write about your own best qualities, or the best qualities in others. It’s easy to get bogged down by negative thoughts and negative self-talk. Remember that only you see all of the worst parts of yourself, but you can bear witness to the best parts as well. Make a list of all the things you admire about yourself or the things you’re good at. If you find yourself judging others frequently or becoming easily annoyed or irritated by others, do the same for them. Everyone has good qualities that deserve to be acknowledged. You might find that writing positive things about yourself and others helps you see them in a better light.
Write about a way that you gave back recently, and make it your goal to give back as often as possible. Paying it forward is an important part of practicing gratitude. It puts you in a mindset of bettering the world you live in and the lives of others. Giving back can also contextualize personal problems in the real world and help us be more grateful for the things we have that others may not.
Try to think of challenges as opportunities. Life will always come with obstacles, whether you’re in recovery or not. Seeing challenges as opportunities for growth can help you push through hard times with a positive attitude. You may even find yourself feeling grateful for the challenges because they give you a chance to use the skills you’ve built. This mindset can help you build resilience and self-efficacy.
What Does It Mean to Forgive?
Forgiveness is a tough pill to swallow. Many people struggle with the act of forgiving, especially when they feel they’ve been deeply harmed by someone else. Maybe the person you find it hardest to forgive is yourself. However, forgiving yourself and others is a vital step to healing your mind and spirit in recovery.
The biggest misconception about forgiveness is that it wipes away the harm that was done. You might feel like forgiveness is the same as saying the hurt never happened or that it doesn’t hurt anymore. That’s not how forgiveness works. When someone has hurt you, that can never be changed. Whatever happened, happened, and that event may still be affecting you today. You don’t need to stop hurting in order to forgive.
The true meaning of forgiveness is letting go of resentment and anger that you harbor in your mind surrounding a particular event or person. That hatred and bitterness that you carry with you, while it is justified, is poisoning you. Negative feelings that are left untended fester like wounds. Eventually, you’re doing more harm to yourself by not letting it go.
Letting go isn’t easy. It’s one of the hardest parts of the recovery journey. Having the proper tools and support is essential for taking this step. It’s impossible to go from harboring intense anger to forgiving overnight; first, you need to express and process that anger. Therapy is a safe space to work through difficult memories, even ones that cause you a lot of pain. Again, this process is difficult and often uncomfortable. Embrace forgiveness. It’s the only way that you’ll move past your hatred and into a healing mindset.
Letters of Apology or Amends: Write letters to those who may have been affected by your actions during your addiction. Be sincere and specific about your regrets and intentions for change. Expressing your flaws and mistakes honestly is one of the first steps toward self-forgiveness. However, it’s essential to understand that sending these letters may not always be appropriate or welcomed by the recipients. Before sending them, really consider if it would be received well. If not, simply write the letter, but don’t send it. The act of writing out what you want to say can be healing in itself.
You can also write a letter to yourself in the present, past, or future. This is a great way to connect with yourself and express forgiveness and compassion to yourself. If there is someone you have blamed in the past for your struggles, you could also write them a letter of forgiveness when you feel ready. Again, these letters shouldn’t be sent if it would only serve to harm someone else or disrupt their peace. The act is for you more than anyone else.
Symbolic Acts: Engage in symbolic rituals to represent letting go of resentment. This could involve writing down negative feelings on paper and then burning or tearing it as a physical representation of releasing the emotional burden. If you are harboring shame or self-hatred, this could be a good practice to shed those feelings and forgive yourself.
Loving-Kindness Meditation: Incorporate forgiveness-focused meditation into your routine. Practice sending thoughts of compassion and forgiveness towards yourself and others. This can help shift negative emotions and promote a sense of inner peace. It may seem silly at first, but our thoughts shape our feelings, our behavior, and our reality.
Healthy Lifestyle Choices: Prioritize self-care by adopting healthy habits such as regular exercise, proper nutrition, and sufficient sleep. Taking care of your physical well-being can positively impact your mental and emotional state, making forgiveness more achievable. Self-care is also a way of saying to yourself, “I care about you and want what is best for you.”
Guided Imagery: Use guided imagery during meditation to visualize forgiveness. Imagine a scenario where you release negative emotions and move towards a place of understanding and acceptance.
Gratitude and Forgiveness: FAQs
What if I feel like I’m incapable of gratitude and forgiveness?
Gratitude and forgiveness may not come as easily to you as they do to others. That’s okay. Everyone is unique in the way their brains work and the experiences that have brought them to this point. Part of embodying gratitude and forgiveness is learning to accept yourself just the way you are. That includes all of your flaws and shortcomings.
When it comes to being thankful for and forgiving certain people in our lives, it can be a real challenge. Sometimes, showing gratitude and forgiveness to ourselves is the hardest part. Give yourself time and space to feel what you need to feel. The goal of practicing these values is not to pass a test or be a perfect person. It’s the process of trying to better ourselves and our relationships that heals our mental and emotional wounds.
Are these steps essential for a successful recovery?
Recovery is really what you make it. It’s a different journey for everyone that should be catered to your goals and needs. That’s why we individualize care plans at Avery Lane for all of our clients. Because everyone with SUD needs something different to get better, practicing gratitude and forgiveness may not be right for you. However, it is highly encouraged by many mental health professionals because of the universal benefits it has shown.
If you find yourself shying away from the idea of these practices, it might be a good idea to ask yourself why. Does it seem like it would be too difficult? Do you believe that people, including yourself, don’t deserve gratitude and forgiveness? Interrogating feelings of fear and shame honestly is a great way to reveal opportunities for growth.
When it comes down to it, not much is “essential” to overcome SUD. However, your goals should reach beyond just getting sober. You deserve a life of multi-faceted wellness and happiness, which takes hard work and a strong support network. Addiction recovery isn’t just about quitting for good; it’s about healing your body, mind, spirit, and relationships.
Implementing these strategies in your life can be a big ask when you’re already dealing with the other facets of addiction recovery. Some days, you may just be trying to make it through. That’s okay; we know that it takes a village to conquer SUD. Once you have the support and routine that you need, you’ll be better equipped to practice gratitude and forgiveness in your daily life. Avery Lane is here to give you the structure and help that you need and deserve. Working one-on-one with a therapist is a great opportunity to talk about your goals surrounding forgiveness and gratitude. If you’d like to be connected with addiction and mental health services, call us at (800) 270-2406.