Breaking the Stigma Around Mental Health & Therapy
Last Updated on May 19, 2025 by Manassa Shrikanth
Reviewed by April Justice, LICSW
- Published on 19 May 2025
You’ve probably heard it – a friend saying they’re ‘just tired’ when they’re actually struggling. You’ve probably seen it – a colleague brushing off severe work stress with a laugh. Or maybe you’ve experienced it yourself – the hesitation to even think about seeking help, let alone talk about going to therapy.
Stigma around mental health and therapy is everywhere, often subtle but deeply ingrained. It stops many people from seeking the support they need – until they’re in a crisis.
But what if we could change that?
Yes, you heard us right! We can break the barriers of stigma around therapy through deliberate and consistent efforts, both individually and as a society.
This blog takes you through what stigma around mental health and therapy looks like, why it may exist, and how we can collectively bring down those towering walls.
What Does Mental Health & Therapy Stigma Look Like?
Stigma around mental health and therapy isn’t always loud and dramatic. More often than not, it hides in plain sight, in silence, discomfort, shame, judgment and quiet avoidance.
It can come from society, family, culture, media, workplaces, and even our inner dialogue. Many internalise the idea that mental health struggles are signs of weakness and that therapy is only for the ‘weak’ or those who are ‘seriously ill’.
Mental health and therapy stigma can be broadly classified into the following three types:
Public Stigma
We see public stigma in the beliefs, practices, stereotypes and discriminatory behaviours followed (passively or actively) by a majority of society.
Some common types of public stigma are:
- Stereotypes and misunderstandings about mental health and mental illness
- Offensive terms and insensitive casual jokes that mock mental health or therapy
- Social media and mass media content that trivialises mental health concerns like anxiety, Obsessive Compulsive Disorder (OCD), depression, Attention Deficit Hyperactivity Disorder (ADHD), etc
- Avoiding and discriminating against individuals with mental health conditions
- Gender-based stereotypes such as ‘Men should be strong’, ‘Women are emotional’, ‘Men shouldn’t talk about their feelings’, etc
- Belief that feeling emotional is bad or weak, and glorification of stoic behaviour and silent suffering
Self-stigma
Self-stigma is often the result of internalised public stigma that we grow up seeing around us.
Below are some practical examples of how self-stigma around mental health and therapy can manifest:
- Saying you just need to be stronger when someone opens up about their mental health struggles
- Judging someone for seeking therapy, seeing it as a sign of weakness, or feeling ashamed of yourself for wanting to
- Believing that therapy is a waste of money or feeling guilty about spending money on therapy sessions
- Avoiding the topic of mental health as much as possible in social settings
- Believing therapy is only meant for ‘serious issues’ or diagnosed disorders
- Feeling like asking for help means you’ve failed in some way
Structural Stigma
Structural stigma refers to systemic policies and institutional practices that create differences and discriminate against marginalised communities, including those facing mental health challenges.
Here are some ways in which structural stigma exists in the mental health context:
- Laws, regulations and policies that alienate, discriminate, or limit the rights and opportunities of those with mental health conditions
- Fear or inability to disclose that you’re in therapy at the workplace or school
- Barriers to quality mental health support, such as a lack of financial support, insurance coverage and institutional support
Why is There So Much Stigma Around Therapy?
Stigma around therapy arises out of a combination of societal factors, historical attitudes, widespread stereotypes, prejudice, misinformation and more.
According to the American Psychological Association, stigma is often the result of a ‘lack of understanding or fear’ of the unknown. We fear what we cannot understand and alienate, avoid, trivialise and discriminate against what we fear.
That said, the following are some common reasons that may have led to and sustained mental health and therapy stigma:
- Negative stereotypes portrayed in mass media that reinforce prejudice against mental health struggles, professionals and therapy-goers
- Lack of public education and awareness
- Historical, cultural and religious perceptions and influences
- Lack of understanding about mental health challenges and how therapy works
- Peer pressure, fear of judgment and ostracisation
As we saw in the preceding section, stigma can manifest as societal prejudice, personal beliefs and systemic discrimination. These, in turn, negatively impact the lives of people with mental health issues, society at large, and future generations.
Hence, it’s crucial to find ways to collectively break the stigma around mental health, normalise therapy and other forms of mental health support, and build a more empathetic, inclusive and supportive society.
8 Ways to Break the Stigma (as Individuals & a Society)
When we say ‘breaking the stigma around therapy’, we don’t just mean awareness campaigns and rallies. It can be done through small, intentional acts in our everyday lives.
Have you heard the quote, “The journey of a thousand miles begins with one step”? This simple yet deep quote by the Chinese philosopher Lao Tzu shows us the power of small steps.
Right from the words we use to the social media stories we post, these seemingly everyday actions and choices can help shift perspectives about mental health (internally and eventually at a societal level).
Here are some ways in which each of us can contribute to breaking the stigma and normalising therapy and mental health support:
1) Learn About Therapy & Mental Health
Stigma often stems from misunderstanding, misinformation or fear. Thus, the first and perhaps most crucial step to ending any type of stigma is education and understanding.
Spend time learning about mental health from credible sources. As you start learning, gently push yourself to challenge myths and misconceptions when you hear them – be it with family, friends, colleagues or strangers.
Also, research forms of mental health support, such as therapy, and understand how they work. Understand that there is no prerequisite for therapy, and you don’t need a reason to reach out for help.
Understanding can help slowly unravel years of stigma and internalisation.
2) Speak Openly About Your Therapy Journey – If You Feel Safe Doing So
Sharing your personal experiences with therapy can be a great tool in spreading awareness and breaking stigma. That said, ensure that you feel comfortable and safe doing so.
You can talk about your experiences (with therapy, mental health apps, specific mental health struggles, or just mental health in general) in everyday conversations, share them through social media platforms or write about them.
Hearing your story can help others see that therapy is not something to be ashamed of – it’s a form of self-care and one of the bravest things you can do. Your story might be the spark of encouragement for someone else to reach out for help!
3) Engage with & Share Credible Mental Health Content on Social Media
Amid the endless waves of misinformation rampant on social media, every piece of credible content has immense value.
Follow trustworthy pages such as mental health professionals and organisations, and share content that you find insightful and reliable. Each post or story you share can help reshape the narrative around mental health and therapy.
4) Normalise Talking About Mental Health at Home
Make emotional check-ins and conversations around mental health a regular part of family life.
Discussing feelings openly, whether arising out of relationships, work or school, can help create a home environment where mental health is valued the same as physical health.
If you’re a parent, talk openly about your emotions, share experiences with therapy, model healthy coping strategies and validate your children’s feelings.
Parents are some of the earliest shapers of children’s views around mental health. If your child is facing any mental health challenge, consider consulting a professional child therapist.
Creating a safe, nurturing space at home – one where feelings are welcomed and not judged – helps kids develop a healthy relationship with mental health and therapy.
Remember, change always starts at home.
5) Speak Up When You Notice Stigma in Conversations or Situations
Staying silent in the face of jokes and casual remarks about mental health may seem harmless, but they only serve to reinforce stigma. In fact, stigma thrives in silence.
If you observe prejudiced opinions, ignorant comments, or outright harmful actions around you, call them out (with kindness) and explain why they are harmful.
These small acts of speaking up can help dismantle the layers of stigma surrounding therapy and mental health.
6) Support Loved Ones Facing Mental Health Challenges
If a friend, family member, or acquaintance is dealing with mental health struggles, offer a listening ear, a compassionate shoulder, and a supportive hand.
Let them know they’re not alone and encourage them to seek help through therapy, support groups, or just talking to someone they trust. If they feel comfortable sharing more with you, stay sensitive and non-judgmental. Sometimes, even just having someone by your side can help significantly.
By being there for your loved ones when they face mental health challenges, you also help fight stigma.
7) Encourage Mental Health Awareness in Schools & Workplaces
If you have the resources and safety to do so, advocate for open conversations and awareness initiatives such as support groups, workshops, Employee Assistance Programs (EAPs), etc, in your workplace.
Parents of school-going children can also improve awareness by petitioning educational institutions to have:
- Mental health-inclusive educational policies and curricula
- Mental health initiatives such as regular workshops and programs
- On-site school counsellors to provide therapy and support for students
Ensuring mental health inclusivity in schools helps children build emotional resilience from a young age.
8) Support & Participate in Mental Health Campaigns & Initiatives
Mental health awareness campaigns and initiatives are among the most effective ways to break down stigma.
By participating in and supporting (to the extent and in the way that you can) local mental wellness events, school-based mental health drives or workplace workshops, you can help shift public perspective on mental health and therapy.
Remember that support needn’t always be monetary – you can make an impact by volunteering, just showing up or even spreading the word.
Key Takeaways
Today, mental health awareness and inclusivity are at an all-time high, and we believe the only way to go is up!
Through intentional actions (small or big, collective or personal), we can spark real change and shatter the stigma around mental health and therapy.
Here’s a quick recap of some ways you can help drive change:
- Start or engage in conversations about mental wellness
- Educate yourself and those around you
- Share your therapy experience
- Offer support to loved ones struggling with mental health
- Encourage people to explore therapy
- Share credible content about mental health and therapy on social media
- Create a mental health-positive home environment
- Reflect on your internal biases and challenge stereotypes
- Encourage, support, and participate in mental health initiatives, campaigns, and events in your community, workplace, or school
If you’ve been hesitant to start therapy, take this as your sign to break the chain of stigma and prioritise your mental well-being. Remember, therapy is a life-long investment in your well-being and asking for help is one of the bravest things you can do.
Explore Therapists at Talk Your Heart Out (TYHO) and schedule your first therapy session today!
