The importance of and demand for mental health services is discussed everywhere: in news headlines, media copy, books, podcasts, and even workplaces. While recent years have shown an improvement in public sentiments around mental health, stigma around getting help still persists in many forms. One recent study found that prejudices and discrimination surrounding depression, for example, greatly declined between 1996 and 2006, but negative beliefs around other conditions like schizophrenia or alcohol dependency persist.

Weathering the stigmas around mental health can be difficult and discouraging, but with the right tools, you can protect your well-being and resist feelings of shame. Below are some strategies for managing and overcoming mental health stigmas so you can receive the support you deserve.

Know Your Enemy: What Is Stigma?

In order to make mental healthcare most accessible, you must first combat the biggest barrier to mental health: stigma. This is the “negative attitudes, beliefs, and stereotypes people may hold towards those who experience mental health conditions,” which can also include negative attitudes or even discriminatory behaviors surrounding mental health in general.

If you’re thinking you don’t have any ingrained negative attitudes against mental health, you may not know how to identify them. Mental health stigmas exist in many forms, like the following:

Structural stigma means the laws, regulations, and policies that limit access to mental health resources and infringe on people’s health rights. For example, before the Americans with Disabilities Act (ADA), employers could fire someone simply for having a mental health condition, which is now considered illegal.
Public stigma means negative or harmful attitudes from individuals or groups of people about mental health conditions or care (which can include families or healthcare providers). One example of this is if your friend witnesses someone experiencing symptoms of bipolar disorder and calls them “crazy” or “insane” rather than acknowledging their medical condition.
Self-stigma stems from the person living with a mental health condition. If you’re struggling with your mental health, you might feel shame or blame yourself for these feelings, which can be harmful to your well-being. For example, this could look like negative self-talk, like saying to yourself, “It’s my fault I’m dealing with depression, so it’s not worth getting help.”

But how exactly is stigma a barrier? The effects of mental health stigma are multi-fold. Negative and shameful opinions surrounding mental health can do the following:

Discourage people from seeking the help they deserve
Discourage empathy for and support of people dealing with mental health conditions
Limit people’s access to housing, jobs, insurance, or social experiences
Encourage violence and discrimination against people with mental health conditions
Harm individuals’ self-worth and confidence

Who Suffers the Most?

Anyone can feel shame surrounding mental health and needing help. Some groups of people, in particular, weather the effects of stigmas based on cultural, generational, and economic factors. For example, men are less likely to seek support for mental health conditions, meaning men’s mental health needs often go untreated and can lead to depression and suicide – the leading cause of death among men. Additionally, veterans and military personnel often do not receive mental health care and suffer from untreated conditions.

Combating shame around mental health is crucial for everyone, but recognizing populations most at risk for mental health barriers makes getting the support you and your loved ones deserve that much easier.

Ways to Overcome Stigma

Overcoming mental health stigmas might sound like a significant feat, but little actions make a big difference. Knowing where and how stigmas present themselves is the first step, but taking action is the next. Here are a few places you can start:

Education Is King

The best way you can combat mental health stigmas is to educate yourself and others. As the World Health Organization notes, “Stigma is often framed in terms of mental health literacy. By correcting misinformation about mental health conditions, the theory goes, you reduce prejudice and make it less likely for someone to discriminate.” Improving your knowledge base and awareness equips you to help others, including organizations and communities, do the same and shut down harmful beliefs about mental health.

Talk Openly

The more you confide in others and share your mental health experiences, the easier it is to push past feelings of embarrassment and support others. By talking openly and honestly about mental health, you can normalize mental health treatment and choose empowerment over shame.

Lead With Compassion and Equality

Reducing stigma means increasing understanding. By advocating for compassionate, equal access to mental health, you can reduce the shame that keeps people from getting help.

Put Yourself First

Removing barriers to mental health increases access for everyone – including yourself! Prioritizing your well-being is the best form of self-love, and therapists are there to help.

Seeking Help Is the Answer

Asking for help is not a sign of weakness. Actually, it can be comforting to know that you can’t do everything alone, and humans thrive on supporting one another. Seeking support from a therapist or counselor means you prioritize your well-being and want tools to feel better. Keep the following in mind if feelings of self-doubt creep in:

It is not weak to ask for support
You don’t have to do everything independently all the time
You aren’t a victim: you’re an advocate for yourself

Addressing the barriers to mental health will forge the way for a more equitable, accepting, healthier future, and little steps make a huge impact in breaking down stigmas. Find the right therapist for you through GoodTherapy and know that you are not alone: there is help for you.

Resources:

Why It’s so Hard to Ask for Help

World Health Organization

National Library of Medicine: Men and Mental Stigma

Americans With Disabilities Act

Centers for Disease Control and Prevention: Mental Health Stigma

National Library of Medicine: Trends in Public Stigma of Mental Illness in the US, 1999-2018

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