Quick answer: Mental health stigma shrinks through everyday choices: how we listen, the words we use, and how we respond when someone needs support. Six practical steps are below.
The 6 ways at a glance
- Make room for honest conversations
- Choose words that show respect
- Learn from reliable sources
- Recognize and work through self-stigma
- Make asking for help more manageable
- Respect privacy and keep showing up
Worrying about what others might think can make it hard to say, “I’m struggling.” Someone may put off asking for help, minimize their symptoms, or feel they should be able to handle everything on their own.
Mental illness is common. The National Institute of Mental Health (NIMH) estimates that more than one in five U.S. adults, or 23.1% (about 59.3 million people), lived with a mental illness in 2022. Yet only about half of those adults (50.6%) received mental health treatment that year. Stigma is one reason people wait. The Centers for Disease Control and Prevention (CDC) notes that it can prevent or delay people from getting care.
What is mental health stigma?
Mental health stigma is the set of negative beliefs, assumptions, and unfair treatment directed at people with mental health conditions. The CDC describes three types:
- Public stigma: negative attitudes and beliefs held by individuals or larger groups.
- Self-stigma: shame and self-blame that come from within, when a person believes negative messages about their own condition.
- Structural stigma: laws, regulations, and policies that can limit the rights of people with mental health conditions.
You will see both “mental illness” and “mental health condition” used. Many people prefer “mental health condition,” so we use both terms in this article. Reducing stigma starts with everyday choices: the words we use, the way we listen, and how we respond when someone needs support.
1. How do you start a conversation about mental health?
You do not need to be a mental health expert to check in with someone. Choose a private, comfortable moment and ask how they have been feeling. Give them time to answer without rushing to offer advice.
Try saying, “You seem like you have a lot on your plate. How are you doing?” If they open up, responding with “Thank you for telling me” or asking “What would feel helpful right now?” can keep the conversation supportive.
Avoid responses that dismiss what someone is feeling. Even when well intended, they can make a person feel unheard.
| Instead of saying | Try saying |
|---|---|
| “Just think positively.” | “Thank you for telling me. What would feel helpful right now?” |
| “Other people have it worse.” | “That sounds really hard. I’m glad you told me.” |
| “You seem fine to me.” | “I’m here if you want to talk about it.” |
2. What words should you avoid when talking about mental illness?
Using diagnoses casually can reinforce misunderstandings. Describing a tidy desk as “so OCD” or a change in mood as “bipolar” overlooks what living with those conditions can involve.
Use clear, respectful language that puts the person first. “A person with a mental illness” recognizes someone beyond a diagnosis in a way that “the mentally ill” does not. If someone tells you how they prefer to describe their experience, follow their lead. A mental health condition does not define someone’s character, abilities, or worth.
3. How do you find reliable mental health information?
Mental health conditions can affect how people feel, think, and function. They are not evidence of laziness, weakness, or a lack of effort.
Look to trusted sources such as the National Institute of Mental Health and the National Alliance on Mental Illness for information about symptoms, treatment, and support. Be thoughtful about what you share online: a relatable post or symptom checklist is not a diagnosis, and one person’s treatment experience does not predict someone else’s.
4. What is self-stigma, and what can help?
Self-stigma is stigma turned inward. A person may start to believe that needing help means they are weak, broken, or a burden. It can sound like “I should be able to handle this on my own” or “It’s not that bad,” and it can lead people to hide symptoms or avoid care.
A few steps can loosen its hold:
- Remember that a mental health condition is a health matter, not a character flaw.
- Share what you are going through with one trusted person, at your own pace.
- Talk with a licensed mental health professional, who can help you make sense of what you are experiencing and consider next steps.
5. How do you make asking for help feel more manageable?
You do not have to wait for a crisis to talk with a professional about your mental health. If changes in mood, worry, sleep, or concentration are affecting daily life, a primary care provider or licensed mental health professional can help you consider next steps.
Treatment depends on the person and their needs. It may include psychotherapy, medication, or a combination of approaches. Finding a provider you feel comfortable with is an important part of care.
If someone you care about wants help, offer something specific: looking up providers together, helping prepare questions, or providing a ride. Cost, scheduling, and availability can also make care difficult to access, so ask what would make the next step easier.
What to expect when you reach out: Many people worry that they need to have everything figured out before they call. You do not. You can ask what services are available, what a first visit looks like, and what the next step would be. Teletherapy can also make care easier to fit into a busy schedule.
6. How do you respect privacy and keep showing up?
Sharing a personal story can help others feel less alone, but no one owes anyone details about their mental health. Let people decide what to share, when to share it, and with whom.
You can help reduce stigma without disclosing your own experiences. Challenge an unkind comment, share a reliable resource, or make room for conversations about mental health in your family, workplace, or community.
Support also extends beyond one conversation. Send a check-in text, keep inviting someone to join you, and ask what kind of contact feels helpful.
Frequently asked questions about mental health stigma
What is an example of mental health stigma?
Examples include telling someone to “toughen up,” using diagnoses as casual jokes, pulling away from someone after they share a struggle, or delaying care out of fear of being judged.
Why does mental health stigma matter?
Stigma can prevent or delay people from getting care, according to the CDC. It can also lead people to hide symptoms and feel isolated, which makes reaching out harder.
What should you say to someone who says they are struggling?
Start with “Thank you for telling me.” Then ask, “What would feel helpful right now?” Listen without rushing to fix the problem or compare their experience to others.
Do you have to wait for a crisis to see a mental health professional?
No. If changes in mood, worry, sleep, or concentration are affecting daily life, a primary care provider or licensed mental health professional can help you consider next steps.
Is it okay to ask a friend or family member directly about their mental health?
Yes. Choose a private moment, ask how they have been feeling, and let them decide how much to share. Checking in without pressure shows you are open to listening.
Take the next step with Chicago Mind Solutions
At Chicago Mind Solutions, we want people to feel comfortable asking questions about their mental health and seeking support. Our licensed team, based in Northbrook, Illinois, helps children and adults through services that include psychotherapy and teletherapy, neuropsychological and learning disability testing, and neurofeedback.
If you are unsure where to begin, contact us to ask about our services and current availability. You do not need to have all the answers before reaching out.
Contact Chicago Mind Solutions
If you or someone you know is in crisis or having thoughts of suicide, call or text 988 or go to the nearest emergency room.
Sources and further reading
- NIMH: Mental Illness Statistics
- NIMH: Help for Mental Illnesses
- CDC: Mental Health Stigma
- NAMI: Mental Health Conversations
- NAMI: Words Matter
- Mayo Clinic: Overcoming the Stigma of Mental Illness
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