7 ways to overcome mental health stigma

Posted August 03, 2020 by Emily Hionides-Horner MSW, LISW-S, Summa Health Outpatient Therapist

When we fall or get injured, it’s only natural to immediately ask for help because it hurts and we want to feel better. However, if someone is struggling with internal pain, has loneliness, depression, anxiety, isolation, or hopelessness, or someone perceives others are judging them due to their mental illness, many people hesitate to ask for help in the same way they would for a physical injury.

Unfortunately, this is the case for many who suffer from a mental illness, such as anxiety, PTSD, depression, bipolar disorder, obsessive-compulsive disorder or schizophrenia. There are many reasons people keep their feelings quiet and don’t ask for help. Some examples are when people worry about what others may think of them or worry, they will be judged by their mental illness, or struggle with unhelpful thoughts such as “asking for help is a weakness.” Perhaps people believe seeking help shows there is something wrong with them. Messages people receive from others, the media, their culture, society, and from themselves often cause much worry and anxiety and can hinder recovery and seeking help. 

The reality is the stigma of mental illness is very real. There are negative attitudes and beliefs toward people who have a mental illness. This may lead some people to treat others differently simply because of their mental illness or struggles. The ugly truth of stigma is that it causes harmful (and at times long-term) effects to the persons suffering with a mental illness, along with their supportive persons and loved ones. 

Stigma or the fear of stigma may deter someone from seeking help and treatment for their mental illness. It can also cause a lack of understanding by family and friends about what the person is going through, it may hinder relationships, or even make it difficult for people to find work and keep a job. 

Judgment from others almost always stems from a lack of knowledge and understanding. Learning to accept one’s condition, and recognizing the steps one needs to take to treat it, can help the person struggling to overcome the harmful effects of stigma in their own life.  

Summa Health offers seven ways you can cope with the stigma of mental health so you can focus on what’s most important: you, your health and your loved ones. 

Seek treatment
First and foremost, the most important thing you can do is to get treatment for your condition or encourage those struggling to do so. Just like if you broke your leg or got sick, you’d schedule an appointment with your doctor to get better, don’t let the fear of being labeled with mental illness stop you or your loved ones from getting help. Treatment is vital to bringing relief and reducing symptoms that interfere with work and one’s personal life. As you or your loved ones seek treatment, remember to be kind and gentle with yourself and them. It is not easy to ask for help. It takes a lot of courage to speak up, and you (and your loved ones) are worth the effort.

Don’t buy into the stigma
You may believe that mental illness is a sign of weakness and that you or the person struggling should be able to control it without help. You may treat yourself or others harshly because of these perceptions. Seeking counseling, education, being kind to one’s self and others, and finding support from others with mental illness can help gain positive self-esteem, perspective, and overcome destructive judgment. Education can also help to move one toward acceptance of the areas they struggle in, as one learns they are not alone.  Seeking help is imperative. 

Educate yourself and others
Knowledge is power. Educate yourself (from reputable sources) about mental illness, symptoms and treatments. Being informed is the first step in getting the proper treatment one needs for emotional wellness.  

In addition, educate others that mental illness is a physical disorder that can be treated just as one would treat any other medical issue. Arm them with factual information to replace much of the rumors or inaccuracies surrounding mental illness. 

You (or your loved ones) can also talk openly about the illness and daily struggles with safe and supportive people. Telling supportive persons about one’s recovery process will help people to understand the challenges others faces. When people truly understand what mental illness is, they are more likely to move past their negative views. Remember to avoid expecting people to understand right away. Stigma takes time to overcome. Be gentle with yourself and others in this process. Family therapy may also be helpful and be a neutral place to discuss barriers and obstacles.  

Choose your words carefully
Instead of saying, “I’m bipolar,” you may move toward saying, “I have bipolar disorder” or “I struggle with mental illness,” or “I was diagnosed with PTSD,” or “My brother struggles with depression.” This will help separate the person from the illness. No one is an illness.  We all have multiple facets of ourselves. If diagnosed, mental illness is only part of a person, and we are not defined by only one aspect of ourselves. Being kind to one’s self may be difficult. Therapy can help with this, along with practicing with supportive persons. Words can cut deeper than a knife. Kindness and self-compassion are a key in healing. 

Join a support group
Don’t isolate. If people don’t tell anyone about their struggles with mental illness, no one can help them. There are many local and national support groups that offer programs and resources. In addition, these groups are working hard to educate people with mental illnesses, their families, their supportive persons and their communities to help reduce stigma and move toward empowerment and recovery.
The National Alliance on Mental Illness (NAMI) or the Department of Veterans Affairs (if it applies), are great places to start, and both are reputable resources. Check your county to see what programing is offered. Often there are online groups and online resources for those diagnosed with mental illnesses, along with resources and groups for their supportive persons.

Choose empowerment over shame
If you are struggling, honor and own your story, and don’t allow others to change your mind. Encourage those seeking support, and honor their story and struggles, and be encouraging. Be honest with the people around you. Show them who you really are by sharing your strengths, talents and goals. Encourage those struggling to do the same.  Remember, the way you act and treat others can help influence people’s attitudes toward you and mental illness in general. Be kind to yourself and others in this process. Acceptance is difficult and takes time. 

Speak up against stigma
Whether it’s with a group of friends or in front of a large audience, express your opinions in an assertive and confident manner. Educate others respectfully about mental illness, to help promote change. Remind people that they wouldn’t make fun of someone suffering from heart disease, diabetes or cancer. Making fun of someone with mental illness is harmful, and only increases stigma, and promotes discrimination. Speaking up will not only educate the public and help reduce stigma, but it could also give courage to others facing a similar challenge, and help them to seek help. Remember self-care during this process is vital. You are not alone; you do not have to fight every battle. Reach out for help, and remember: self-compassion and self-care is a gift we all need to open daily.  

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