Shame and Pride in Sobriety

Learning to listen to what really matters

Shame is loud.

It stomps in with muddy boots.
It doesn’t knock. It doesn’t whisper.
It just fills the room like smoke.

Or maybe like a noisy neighbor—
the kind who cranks the worst song on repeat and bangs on your walls at 3 a.m.
Meanwhile, pride is three doors down, minding its business, mowing the lawn, and only waving if you wave first.

I used to think the way to drown out shame was to crank pride’s volume:
“Look at my achievements! My chips! My milestones!”
But shame still shouted through the drywall.

And then it hit me:
Shame and pride aren’t opposites.
They’re footprints from the same shoe—
Two weights from the same heart.
Two signs pointing to what matters most.

Because shame almost always ties itself to something I care about.
That’s the part that used to confuse me.
I thought shame meant I was broken—proof of some fundamental flaw.
But shame doesn’t show up unless there’s something in me that matters.

Shame about drinking? That means I care about presence. My kids. My clarity. My integrity. Shame about lying? That means I care about honesty. About trust. About how my words land on someone else’s heart.

It’s the neon highlighter of the soul.
It drags across anything that violates my core values.
Drinking until blackout wasn’t just unhealthy—it violated my need for connection.
Lying wasn’t just deceit—it violated my need for authenticity.
The volume of the shame matched the depth of the value.

So here’s the reframe I keep coming back to:
If I know what I’m ashamed of, I already know what I’m proud of.
I just don’t always know how to switch the channel.

Because shame is heavy and suffocating.
Pride, meanwhile, tends to whisper.
It doesn’t crash into the room. It nudges. It nods. It quietly says, “Yep, this is you becoming who you actually wanted to be.”

That’s the trick:
Shame shows me what I care about.
Pride shows me who I’m becoming.

And when I let pride speak—even in a whisper—I give shame less and less room to breathe.

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Let’s talk about people-pleasing for a second.

For a long time, I thought shame was just the price of letting people down.
And pride was just a reward when they approved.
It felt like both were tied to the applause. Like shame and pride were just two sides of a performance, and I was stuck on stage.

But I’ve learned there’s a difference between people-pleasing and living in alignment.

People-pleasing comes from survival.
Integrity comes from identity.

When I feel ashamed for letting someone down, it's not always about their approval.
It’s often because I didn’t live up to who I know I am.
And when I feel proud? It’s not because they clapped.
It’s because I did.

That’s the difference.
Approval says “you’re okay because they said so.”
Pride says “you’re okay because you showed up aligned with your values.”

These days, when shame creeps in, I try to trace it backward.

What am I ashamed of?
Losing time? Hurting someone? Shrinking when I could’ve stood tall?

Okay.
What does that tell me I care about?
Time. Kindness. Courage. Truth.

Now I know what matters to me.
Now I know what to protect.
Now I know what I’m already proud of—even if I haven’t said it out loud yet.

Because pride isn’t a spotlight moment.
Sometimes it’s just a breath.
A decision. A boundary. A truth told when silence would’ve been easier.

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Want a practical trick?

Here’s a little inventory I do when shame comes knocking:

1. Name the spike: I feel shame about yelling at my mom.

2. Ask what value got violated: I value respect.

3. Flip it into a pride target: Next time, I want to speak with patience.

4. Take one action: Call back and say, “I’m sorry. That wasn’t okay.”

Simple. Not magic. But it turns shame’s static into a usable signal.
Suddenly I’m not drowning. I’m steering.

If you’re reading this and feeling buried by shame, here’s what I’d say:

You don’t need to erase your shame to access your pride.
You just need to listen to it differently.

Because shame will try to scream:
“Look how far you fell.”

But pride will whisper:
“Look how far you’ve come.”

And your pride may be quiet right now—
but it’s still there.

It’s in the breath you took instead of drinking.
In the truth you told even though it scared you.
In the apology you gave.
In the ordinary act of staying.

Every shame pebble has a matching pride pebble.
Same size. Different weight.
Shame is lead in the gut.
Pride is a stone in the pocket—a reminder, not a burden.

These days, I let shame flag the potholes.
But I let pride steer the wheel.

Because the real flex of recovery?

Not perfection.
But alignment.

Not performance.
But presence.

Not silence.
But the courage to say:
I’m still here. I’m still trying. And that matters.

How about you?

We’d love for you to share in the comments:

• What’s something you’ve felt shame about, either before getting sober or in recovery? What did it reveal about what really matters to you?

• How does quiet pride show up for you in sobriety? What are some of the small moments when you feel it?

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M.

Shane Willbanks

is a recovered alcoholic, writer, and proud work-in-progress. In his newsletter,

Sober Duder's Spot

, he writes about the gritty, beautiful, often ridiculous path of staying sober and staying human. He lives in Arkansas, where he’s learning that healing doesn’t always look heroic—but it does look like showing up.

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