Do you often feel shut down?
Seen as irrelevant?
Made to feel like your feelings are invalid?
All because you feel things a bit more deeply or not at all?
Come closer…
You aren't alone.
This article explores emotional sensitivity, how it affects daily life, and why your feelings are always valid.
But more importantly, it sheds light on mental health stigma.
Mental health stigma refers to the negative attitudes, beliefs, and behaviors that society, individuals, or groups hold towards people with mental health conditions.
This stigma can lead to discrimination, prejudice, and social exclusion, making it difficult for individuals to seek help and disclose their mental health struggles.
✓Recognizing the Stigma:
Mental health stigma can manifest in various ways, and it's important you know when it is in play so as to combat the vice.
The stigma can be seen through:
Portraying people with mental health conditions as weak, crazy, or unpredictable.
2. Language:
Using derogatory terms or phrases to describe mental health conditions or individuals with mental health issues.
They often laugh by the corner when you walk past, use scornful names when referring to you.
3. Social exclusion:
Avoiding or excluding individuals with mental health conditions from social interactions or activities.
They don't want you in the baseball team. It's not because you aren't a good enough player; it's because they have judged you based on your mental health.
4. Fear and anxiety:
Fearing people with mental health conditions or believing they are a threat to others.
You walk into the room and all of a sudden they're walking out.
You sit on the bench in the cafeteria and they all hurry away, their shoulders curled and heads bowed.
5. Lack of understanding:
Failing to recognize the severity or impact of mental health conditions.
They invalidate your feelings.
Call it overreacting or irrelevant.
Now you know what the stigma looks and feels like.
But what is its effect on you and your mental health?
✓The Impact of Stigma:
According to WHO, mental health stigma can lead to social isolation, marginalization, and human rights violations, ultimately affecting an individual's overall well-being and access to care.
Let's discuss these and a few others, shall we?
Mental health stigma can have severe consequences, including:
1. Delayed treatment:
Individuals may hesitate to seek help due to fear of being judged or labeled.
It suddenly feels too difficult to speak and ask for assistance because you don't want those intimidating stares that come right after.
2. Social isolation:
People with mental health conditions may feel isolated and disconnected from others.
They laugh at you, and it's only natural that you stay to yourself.
For you, it is now the only way to live without being judged or ridiculed.
It's your coping mechanism.
3. Low self-esteem:
Stigma can lead to negative self-perception and low self-worth.
You make their opinion about you define who you are and, hence, don't go over their expectations.
4. Worsening symptoms:
Untreated mental health conditions can worsen over time, leading to more severe symptoms.
You aren't speaking up for the fear of being judged, you hide by the corner and in your room all day, and eventually, your condition becomes worse.
You are now able to recognize the stigma; you know the negative effect on you.
I think it's time you speak up…
✓Speaking Up:
Breaking the silence and speaking up about mental health stigma is crucial to creating a supportive and understanding environment.
"How do I speak up?" That's the question on your mind, right?
Here are some ways to speak up:
1. Share your story:
Share your personal experiences with mental health conditions to help others understand and relate.
There is no better way than actually speaking up.
Do the prep talk, look yourself in the mirror, and decide you deserve to be heard.
2. Use respectful language:
Use person-first language (e.g., "person with a mental health condition") and avoid derogatory terms.
3. Educate others: Provide accurate information about mental health conditions and challenge negative stereotypes.
Maybe they're scared and anxious around you because they have little to no information about your condition.
Do them a little favor by educating them.
They might see things from your perspective and become a bit friendlier after.
4. Support others:
Offer support and encouragement to individuals with mental health conditions.
Remember you're not alone in this.
There are many of us, and together, we can make a difference.
5. Advocate for change:
Advocate for policies and practices that promote mental health awareness and support.
Campaign for change, you deserve it, so you should ask for it.
It's basically your right.
We have learnt how to speak up; that's a good step in the progression of ending it.
Yes, you heard me right. Ending the stigma surrounding mental health.
✓Breaking the Chain:
To break the chain of mental health stigma, we need to:
1. Promote awareness:
Educate others about mental health conditions and their impact.
2. Encourage open conversations:
Create a safe and supportive environment for individuals to share their mental health struggles.
If they aren't judged, they will likely tell their stories.
3. Challenge negative stereotypes: Address and challenge negative attitudes and beliefs towards people with mental health conditions.
Face it head on and say "No!"
4. Support mental health initiatives: Support organizations and initiatives that promote mental health awareness and provide resources.
5. Foster a culture of understanding: Encourage empathy, compassion, and understanding towards individuals with mental health conditions.
✓Overcoming Stigma:
To overcome mental health stigma, individuals can:
1. Seek support:
Reach out to mental health professionals, support groups, or loved ones for help.
2. Practice self-care: Engage in activities that promote mental well-being and self-care.
It could be joining a book club, yoga class, cooking class, skiing group, or anything that makes the burden lighter.
3. Develop coping strategies and mechanisms:
Learn healthy coping mechanisms to manage mental health symptoms.
Here are some coping mechanisms and strategies for people with mental health conditions:
*Coping Mechanisms:
Practice mindfulness and meditation to reduce stress and anxiety.
Use deep breathing exercises to calm the mind and body.
Engage in physical activity, such as walking or exercise, to improve mood and reduce stress.
Write down thoughts and feelings to process and release emotions.
-Grounding techniques: Use grounding techniques, such as focusing on the five senses, to manage anxiety and dissociation.
*Strategies:
-Seek professional help:
Consult with mental health professionals, such as therapists or psychiatrists.
-Build a support network:
Surround yourself with supportive family, friends, or support groups.
-Develop a routine:
Establish a daily routine to provide structure and stability.
-Challenge negative thoughts:
Learn to identify and challenge negative thought patterns.
-Engage in creative activities:
Participate in creative activities, such as art, music, or writing, to express emotions.
-Prioritize sleep and nutrition:
Focus on getting adequate sleep and nutrition to support mental health.
-Use technology strategically:
Utilize apps, online resources, or virtual support groups to support mental health.
*Additional Strategies:
-Cognitive-behavioral therapy (CBT): Work with a therapist to identify and change negative thought patterns.
-Dialectical behavior therapy (DBT): Learn skills to manage emotions, tolerate distress, and improve relationships.
-Acceptance and commitment therapy (ACT):
Focus on accepting thoughts and emotions while taking action towards valued life goals.
-Support groups: Join support groups to connect with others who share similar experiences.
Engage in family therapy to improve communication and relationships.
These coping mechanisms and strategies can help individuals with mental health conditions manage symptoms, improve well-being, and enhance quality of life.
4. Advocate for yourself:
Lastly, speak up and advocate for your own mental health needs.
You deserve the care, you deserve to be heard.
✓Conclusion:
Mental health stigma is a significant barrier to seeking help and disclosing mental health struggles.
By recognizing the stigma, speaking up, and breaking the chain, we can create a more supportive and understanding environment.
By promoting awareness, encouraging open conversations, and fostering a culture of understanding, we can overcome mental health stigma and promote mental well-being.
Remember, mental health matters, and by speaking up and breaking the silence, we can c
reate a more supportive and understanding environment for everyone.
Your feelings are valid, relevant, and always important.
It might feel heavy now, but trust me, it gets better.
So, how are you overcoming the stigma today?