Five Tips to Reduce Mental Health Self-Stigma

Kalichman (2019) defines mental health stigma as “the disgrace, social disapproval, or social discrediting of individuals with mental health problems.” This stigma not only affects those with mental illness but also their loved ones, including family members. According to Subu et al. (2021), self-stigma occurs when individuals internalize negative attitudes toward their own mental health. This can lead to reduced self-efficacy, reluctance to seek treatment, and feelings of powerlessness when facing mental health challenges.

Five tips to reduce self-stigma

1. Express your feelings
   • In private, write or speak aloud how you feel. Practice expressing your emotions, such as saying, “Lately, I feel listless, sad, unhappy, or unenthusiastic, and I don’t know why.” You might consider using tools to help you accurately describe your feelings.
2. Engage in conversations
   • If you’re comfortable, ask a friend or family member about their experiences managing mental health, such as self-care techniques or counseling. If they ask why you’re inquiring, you can simply say, “I’m not ready to share yet” or “Just curious, thanks for sharing.”
3. Educate yourself
   • Read about self-stigma and explore ways to manage it.
4. Share your story
   • Consider sharing your experiences anonymously online, such as through Stamp Out Stigma.
5. Seek peer support
   • Reach out to your local NAMI chapter or join a peer support group. Connecting with others who have similar experiences can help you feel less alone and provide a support network for recovery.

In need of mental health services to aid in the reduction of self-stigma? Visit our list of reputable resources to get started promoting your own mental health and wellbeing.