Trigger warning: Please note that this article briefly mentions suicide. If you are struggling with suicidal thoughts, please contact the Suicide and Crisis Lifeline by calling 988 in Canada or the United States. Help is available.
Historically, mental health has been heavily stigmatized due to a lack of understanding. That’s why, over the years, mental health conditions have been viewed as everything from a punishment from God or a higher power to demonic possession or signs of madness that required isolation from the rest of society.
Today, we understand that mental health conditions are not signs of possession, punishment, or madness. Instead, they are influenced by genetics, exposure to trauma, and various environmental factors. Despite advances in understanding and treatment, mental health stigma persists. And like most stigmas and stereotypes, it does more harm than good. So here are a few suggestions to help in breaking mental health stigma.
If you have a mental health condition like anxiety, post-traumatic stress disorder, obsessive-compulsive disorder, depression, borderline personality disorder, or postpartum depression, you’re not alone. The National Institute of Mental Health estimates that “…57.8 million adults in the United States, or more than one in five, have a mental illness.” This statistic includes those with varying severities.
Why is There Still a Stigma Around Mental Health?
Despite the prevalence of mental health conditions, as highlighted by the statistic above, why does the stigma persist? The answer lies in our societal roots: fear.
Although the reasons for fear have evolved, people still tend to fear what they don’t understand or aren’t regularly exposed to. This fear is a basic instinct—when we encounter something unfamiliar and aren’t sure how to respond, our brain prepares for the worst as a means of protection. Basic instincts like this were, and still are, a form of survival.
While this is somewhat understandable, the media doesn’t help alleviate the fear and stigma surrounding mental health. Film and television often portray people with mental health conditions as agoraphobic, unpredictable, incredibly shy, or even dangerous.
Though some mental health conditions, if left untreated, can lead to harmful behaviors, most people with anxiety or depression interact positively with others, laugh in photos posted on social media, and offer support to friends experiencing grief or other struggles.
That’s why it’s so shocking when news breaks that a beloved celebrity has committed suicide—after all, they appeared so happy.
This is why opening up about mental health, and more importantly, being open to talking about it, isn’t just beneficial—it’s life-saving. Breaking mental health stigma will save lives.
How to Start Talking About Mental Health
Whether you’re experiencing mental health struggles yourself or know someone who is and want to be a stronger support system, here are a few tips for starting the conversation on mental health:
- Accept That You May Not Know What’s Going On, But That You Still Need Support
If you’re struggling with a mental illness, such as obsessive-compulsive disorder or depression, it may not always be easy to articulate how you feel. Because you may not know how to describe these heavy emotions, you might worry that the person you’re talking to won’t understand them or their severity.
If you aren’t sure what to say, start with, “I don’t know how to describe what I’m feeling, but I just feel off.” Then, proceed to explain how you’re feeling off. Maybe you feel restless. Perhaps you’re having off-and-on panic attacks. Maybe you just woke up feeling down. Share that with someone close.
Likewise, if you’re on the other side, ask open-ended questions about how they’re feeling and what you can do to support them. Maybe they just need someone to listen. Maybe they could use a funny story to lift their spirits. Or perhaps they need you to come over and body double—a practice where you’re nearby so the person struggling can stay focused and complete tasks.
- Provide Examples
While it can be difficult to explain how you feel, that doesn’t mean you can’t provide examples to help friends, relatives, or co-workers understand what it’s like to live with your mental health condition.
For example, if you have obsessive-compulsive disorder, you might explain how your mind works during a flare-up. You might say, “I find myself obsessively checking my body for signs of illness or contamination. If I notice something new, I immediately fear the worst and feel compelled to check myself repeatedly for reassurance.”
Explaining your experience in detail can help others understand the severity of your condition. They might share the general fear of developing a disease, but they likely don’t act the same way you do. This can help them realize that you’re dealing with something that makes you think and behave differently.
For those on the receiving end, listen and accept what the person is saying. By dismissing their example as something everyone does, you risk dismissing them, which could prevent them from reaching out for support in the future.
- Be Your Own Advocate
The only way to break the stigma surrounding mental health is to make it a normal part of daily life. If you’re at the doctor’s office and experiencing anxiety, advocate for yourself by asking for what you need to make the appointment easier. Maybe that means requesting a doctor of a specific gender, taking breaks during the exam, or having a support person with you.
When with friends, set boundaries around topics that trigger your anxiety and ask them not to discuss those topics in your presence. If they don’t respect your boundaries, be prepared to leave. If you’re driving and start to feel anxious, don’t push through—pull over, take some time to regroup, or call a friend or spouse to come and drive you home.
Being your own advocate, both in public and in private, normalizes the accommodations you need to maintain a better quality of life. If you need accommodations to get through the day, there’s absolutely nothing wrong with that. Breaking the stigma surrounding mental health often begins with freeing yourself from any self-judgment.
Talking openly about mental health is a powerful way to break the stigma and foster understanding. At Gaia Counselling, we are dedicated to providing a safe space where you can express your feelings and work through your challenges without fear of judgment. Whether you need support for yourself or want to learn how to better support others, we’re here to help. Book a session today or reach out to learn more about our holistic approach to mental wellness. Together, we can make mental health a topic that’s safe to discuss.”
