Breaking mental health stigmas
Photography by Danielle Ann Rose @bydanielleannrose
Mental health: a person’s condition with regard to their psychological and emotional well-being
Stigma: a set of negative and often unfair beliefs that a society or group of people have about something
Since I’ve been posting about mental health and self-development consistently online I’ve realised two things:
One, these conversations are needed. People are so thankful to have access to encouragement and information about expressing emotions, fostering self-love, or seeking external help
Two, not many people feel comfortable engaging publicly with content around these topics but deeply desire to have these conversations privately
I completely respect that and truly understand why these conversations have been private ones, however, it’s really brought to light how much stigma is still surrounding these topics and how hesitant people are to speak about them
Obviously, because I post about mental health and self-development that’s the type of content Instagram shows me and these are the kinds of conversations I enjoy having so from my experience there is awareness around these topics and these conversations do happen frequently and contain zero judgment, but for others that’s not always the case and that’s something I want to help change
If you’re someone who feels uncomfortable expressing emotions, speaking about how you’re feeling or listening to others share their own experiences, I encourage you to be kinder to yourself and try to be more open to these kinds of conversations, because the more often you do, the less uncomfortable they’ll become
I am very comfortable sharing how I’m feeling with others and sometimes I forget that it can be confronting for others to hear a very, honest answer to “How are you” but I know the only way we’ll be able to break these types of stigmas is if we do speak more about these things openly and honestly
I believe that it’s incredibly important to break the stigma around mental health so that anyone with a mental health disorder feels comfortable and safe enough to ask for help when they need it. This perceived stigma is dangerous because it teaches people to suppress their emotions out of fear of judgement, which only leads to deeper issues
Mental health disorders such as depression, self-harm, anxiety, eating disorders, obsessive-compulsive disorder and ADHD (attention deficit hyperactivity disorder) are common but sadly, awareness and actual knowledge of each disorder are uncommon. It’s up to us to do better for ourselves and those around us
Therapy is unfortunately quite expensive, but it is incredibly worth it. There is such a need for therapists of all kinds, every form of therapy that I’ve tried has helped in its own way, so I always recommend trying a few different forms to see what works best for you
Psychotherapy (also referred to as chat therapy or talk therapy) is when you discuss your memories, emotions, patterns of behaviour and anything that is present for you and work to understand and resolve your troubles together with your therapist. I recommend seeing Mike at Salt Recovery House
Havening is a newer alternative therapy technique that uses distraction, touch, and eye movements to reduce anxiety and help the brain limit fixation on negative memories and experiences. These changes are permanent and incredibly effective. I recommend seeing Elle Louise Mcbride
Rapid Transformational Therapy (also referred to as RTT) is a hybrid therapy that uses hypnosis and pairs it with multiple other modalities to help uncover the root of an issue and allows you to let it go and move forward. I recommend seeing Karen Hedges (Karen also does Havening, if you’re interested in experiencing both)
Out of these 3 examples, I personally found that Havening and RTT had a quicker and more effective impact on my life. However, I do understand that most people choose psychotherapy and that is still a very effective treatment
I know there is a wide range of reasons why people don’t go to therapy or ask for help when they need it, so I love seeing more diverse and inclusive options available, creating ease and accessibility for everyone. Platforms like BetterHelp are perfect for those who don’t feel comfortable speaking with someone face to face yet because they offer online counselling and therapy services, you can have a phone call or even just text the therapist that’s right for you
These online and over-the-phone therapy sessions have become wildly popular in recent years and are being advertised and discussed more and more frequently which is a great sign that society is becoming more aware and open already. Anything that gets people opening up and feeling more comfortable is an incredible step in the right direction
There is also the option of going to your Doctor and getting a referral through them for free sessions, which is great for people who can’t afford to pay for their sessions. The only trouble I see with that is, people are already hesitant to ask for help let alone having to take multiple steps to do so, in the mind of someone who’s struggling to get out of bed in the morning, just the idea of having to go to the Doctor before having access to a therapist would feel challenging and intimidating enough to deter them. I also believe that those free sessions should be available for everyone because we all deserve to be proactive and seek professional support before we reach a critical level
Therapy isn’t just for when your mental health is low, attending therapy when your mental health is stable is a productive way of maintaining it long-term. You can gain a deeper understanding of yourself and learn effective tools that you can use when you start to feel your mental health slipping, being prepared and more knowledgeable in advance can assist you in handling low mental health with more clarity and understanding
Health is both mental and physical. We make choices that benefit our physical health to avoid sickness and disease, so why isn’t it as common to make choices that support our mental health as well? Taking mental health days should be just as important and respected as sick days are and we shouldn’t be afraid to admit when we need one
I think the most important shift we get to make in today’s culture is that of honesty, compassion and acceptance. We all know what it feels like, so why do we act like we don’t? How come it’s not more widely spoken about when it’s such a common experience?
People suppress and hold in their emotions because they’re worried about how others will perceive them, not wanting to be judged or looked down upon, but in my opinion, anyone who makes someone else feel bad for struggling with low mental health is just hiding from their own and I think that’s learned behaviour from previous generations. Not to put all that on their shoulders, because they simply just didn’t know any better, when they were growing up, times were different. As a society, they didn’t understand mental health the way we do now and we’re still learning more about it every day
The societal mindset is shifting and we’re all growing and expanding together, and that’s truly something to be proud of. I feel so lucky to be born in a time when our culture is so inclusive and open to learning, but there’s definitely still work to be done and information to learn
The only thing that’s ever stopped me from speaking up and being honest about mental health struggles in the past has been not wanting the people I love to feel burdened by it, or feeling responsible or guilty for it but the truth is, that only made things worse for me internally because thoughts like that only cultivate more negative and upsetting thoughts, leaving me stuck in a never-ending cycle of self-loathing
Not letting them know takes away their ability to help, which I know if that was me, would only make me feel even more guilty because I’d know I missed it and couldn’t be there to support them. Not letting them know makes me feel more alone because not only am I experiencing a poor mindset and dark thoughts, but now I’m hiding it from the people I care about and who care about me. It doesn’t feel good and it doesn’t achieve anything
One of the biggest factors that make people uncomfortable around someone who’s speaking about their emotions is that they don’t know what to say in response or how to be helpful, but the thing is, most people sharing their feelings don’t want solutions, they want to be heard and understood. So the next time someone is telling you how their mental health is, just be a listening ear and respond with empathy, encouragement and support, maybe even throw in a hug if they’re okay with it
It’s perfectly okay to say things like:
“I’m not sure what to say right now, but I’m here for you”
“I’m sorry you’re going through that, we’ll get through this together”
You don’t have to know all the right things to say, sometimes your presence is enough to help them feel safe and supported. I truly believe that with more open and honest conversations, we’ll all become more familiar, educated and understanding of these topics and it won’t feel so uncomfortable or confronting
The time has come for a shift in focus from the narrow outlook of the absence of mental illness to the promotion of positive mental health. These are the important things that should be taught in schools, but until that happens it’s up to us to start self-educating and learning about coping mechanisms, recognising symptoms, increasing self-efficacy and resilience
A good first step could be having an open discussion with your loved ones about how you can each support one another when you’re feeling down. Everyone is different so what one person needs to feel supported could be entirely different to someone else, so being aware of these things in preparation can help everyone feel more comfortable asking for help and giving support
Open communication could be the key to breaking down stigmas, but it’s up to us to find out. It’s up to us to make a difference. It’s up to us to cultivate this kind of environment for ourselves. When we begin to look inward and make the changes we feel are necessary, we have a ripple effect on the world around us and others begin to see the importance of doing the same
As cliché as it might sound, we really do need to be the change we want to see in the world
