What’s behind mental health stigma? (And how to break it down)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Mental health stigma can affect how people seek support and feel seen. Let’s unpack where it comes from and find 8 practical ways to help break it down.
There’s a specific type of relief that you feel when someone really gets you. When you tell a loved one that you’re having a tough time and they ask questions, listen, and do everything they can to understand, you might walk away from the conversation feeling almost lighter.
Sadly, many people rarely have this experience.
Despite the strides we’ve made societally, mental health stigma still exists in our culture. It might be more subtle now—a friend looking away when you bring up a sensitive topic or a pang of self-consciousness when you ask your boss for a mental health day—but it’s there.
These responses can send a message that it’s safer to stay silent — but is it? When you feel like you have to hide what you’re going through, you may not get the support you deserve.
What is mental health stigma?
Mental health stigma is woven into our conversations, our systems, and sometimes even the way we talk to ourselves. At its core, this stigma is about shame. It’s the belief that there’s something wrong, weak, or dangerous about having mental health struggles.
Of course, this doesn’t just impact the way people think about their mental health — it also stops people from asking for help.
If you’re currently experiencing a mental health issue, you’re not alone. In fact, one in five adults has a mental illness. Plus, this is on top of all the people who are quietly white-knuckling it because the stigma has told them not to speak up.
Are there different forms of stigma?
There are many different forms of sigma. Typically, it tends to show up in three ways, and each one has its own way of making life harder:
Public stigma: This is what we absorb from the world around us. It’s the stereotypes, jokes, and comments that paint people with mental health conditions as unstable or less-than. This type of stigma tends to be the loudest—and usually the most damaging—because it sets the tone for everything else.
Self-stigma: Self-stigma occurs when we start to believe the false narratives we’ve been fed about mental health struggles. It often sounds like: “If I ask for help, I’m failing,” or “I’m too much.” This form can be especially cruel, because it lives in our head and whispers doubts to us when we’re vulnerable.
Structural stigma: The policies, institutions, and laws that subtly make life harder for people dealing with mental health issues are structural stigma. It’s underfunded mental health services, employers who don’t offer proper leave, and health insurance that lacks mental health coverage. This stigma can be one of the biggest barriers to care and recovery.
5 reasons why people feel uncomfortable talking about mental health
Opening up about your mental health to others is difficult, and here’s why.
1. We’re still carrying generations of silence: For a long time, people were told to keep mental health struggles quiet. That legacy doesn’t just disappear. It echoes.
2. We’ve been taught it’s a character flaw: We don’t treat mental illness like we do physical illness, and that’s a big part of the problem. No one gets shamed for having strep throat, but someone with anxiety might be told to toughen up or look on the bright side. (This doesn’t work.)
3. People are afraid of being seen as “too much”: Many people have a deep fear that if they’re honest about what they’re feeling, they’ll be a burden or be dismissed. Vulnerability is powerful, but it can be overwhelming, too.
4. We don’t always have the language for it: Many people aren’t taught to be emotionally literate, so when something feels “off” mentally, it can be hard to know what to say.
5. The media still gets it wrong: TV and film tend to sensationalize mental illness. If you only learn about bipolar disorder from a gritty drama, you might be nervous when it shows up in your life.
How to break the stigma: 8 ways to get more comfortable talking about mental health
Stigma can have a major impact on how you see yourself. However, you are not your mental health condition. Here are eight manageable ways to get the mental health support you deserve.
1. Get comfortable with your own story first
Being able to name what you’ve gone through without shame can be a powerful first step. Try not to overwhelm yourself, though. Start small. You could journal or just say it out loud when no one's around.
If you’re feeling a little braver, consider opening up to someone who feels safe to you. Instead of saying “I’m fine,” maybe say, “Honestly, I’ve been feeling anxious lately.” Real talk helps breed real connection.
💙 Get out of your head and name what you're feeling by listening to Labeling with Tamara Levitt.
2. Normalize therapy like it’s a dentist appointment
Going to therapy doesn’t mean you’re broken. It just means you’re taking a step to improve your mental health. To normalize therapy, consider casually dropping it into convos the way you’d mention any other appointment.
You could say, “I’ve got therapy after work today, so I’ll respond to emails after.” That’s it. No awkward pause necessary.
💙 Explore how openly sharing (when you feel comfortable) is a part of the Democritization of Mental Health in this session with Jeff Warren.
3. Call out language that feeds the stigma
Our culture has made it easy to let jokes about mental health slide. This feeds the stigma. When these comments come up, call them out lightly. You could say, “Hey, that language can be hurtful. Mind if we reframe that?”
4. Ask deeper questions (and actually listen)
Many people think mental health conversations have to be incredibly deep, but they don’t. Sometimes, it’s just about asking real questions and creating space for honest answers.
Instead of asking your friend how they are, consider asking them, “What’s been weighing on you?” Then wait for them to answer and really listen.
Here are eight active listening techniques that can help you improve your communication.
5. Share credible info
If someone makes a comment about mental health that you know isn’t true, take this as an opportunity to share accurate information. Send them a link or recommend a book. Your goal should be to plant seeds, not to preach.
A few resources you could recommend are the National Alliance on Mental Illness (NAMI), Therapy for Black Girls, and Mental Health America.
6. Make space for nuance — not everything has a happy bow
Sometimes people are just managing, or getting by — and that’s okay. Normalize sitting with complexity instead of rushing to find a silver lining.
If someone shares they’re struggling, resist the urge to say “At least…” Instead, try: “Thanks for trusting me with that. I’m really glad you told me.”
7. Advocate where you live, work, and scroll
Push for mental health resources in your workplace and your community. Use your platform—whether it’s a classroom, a group chat, or your social media accounts—to normalize the conversation.
Ask your work about employee assistance programs (EAPs). You could also start a mental health channel on Slack or uplift BIPOC and LGBTQ+ mental health voices online.
8. Check in on the strong ones, the quiet ones, and yourself
Stigma tells us some people “don’t need help,” but this isn’t true. People can hide their struggles really well. So, get in the habit of checking in — even if someone seems okay.
Also, don’t forget to turn that same care inward. Breaking stigma starts with giving yourself permission to ask for help. Here are seven tips to do so with confidence.
💙 Learn the importance of what and how you ask when Asking for Help in this session with Jay Shetty.
Mental health stigma FAQs
What’s the difference between stigma and discrimination?
Stigma is about perception. It’s the belief that someone with a mental health condition is less capable or less trustworthy. On the other hand, discrimination is what happens when perception becomes action.
Discrimination is when that perception gets baked into decisions, like denying someone a job or housing. One fuels the other, and while stigma could seem more abstract, both can cause real harm.
How can I educate myself about mental health?
A good way to educate yourself about mental health is to start with curiosity. Read first-person accounts, follow therapists, and actively listen when someone shares their experience.
Take time to learn about conditions beyond depression and anxiety. Also, pay attention to how mental health intersects with race, gender, sexuality, poverty, and disability. Mental health isn’t just one thing, and neither is the path to understanding it.
Can mental health stigma affect treatment or recovery?
Stigma can delay and even prevent people from getting help. If you’ve been taught that needing support means you’re weak or will be treated differently, you’re less likely to reach out.
And even after starting treatment, mental health stigma can make you feel ashamed for needing it, which affects how consistently you show up or how much you share.
How can I support a loved one facing mental health stigma?
The most important thing you can do is show up without judgment. Stigma isolates, and your presence can be a lifeline.
Here are some ways you can show up for your loved one:
Let them know they’re not a problem to be solved, but a person to be supported.
Listen more than you talk.
Validate what they’re going through — even if you don’t fully understand it.
Resist the urge to “fix.”
Offer help with practical things like rides and appointments.
Is stigma different in different cultures or communities?
Mental health stigma is shaped by many things, like culture, religion, community norms, and generational beliefs.
In some cultures, mental health issues are seen as a personal failure. In others, it’s not acknowledged at all. This can make it that much harder for people to seek help, especially if the pressure to stay silent comes from a loved one. That’s why it’s so important to approach this topic through a culturally aware lens.
Can workplaces help reduce mental health stigma?
Workplaces can either reinforce stigma or actively dismantle mental health stigma.
A good way a workplace can help reduce this stigma is to offer mental health days and provide access to counseling services. Also, workplaces can train managers to respond with empathy, and make it a priority to foster a culture where people don’t feel like they have to hide when they’re struggling.
Mental health isn’t something that’s “nice to have” at work. It’s essential for showing up, staying present, and getting the job done.
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