Improve Mental Health: reclaim the ‘Self’ in Self-Stigma

Self-stigma can be a stubborn hurdle for people to overcome when living with or recovering from poor mental health. Many of us are aware of the negative effects of stigma but tend to believe it comes solely from outside sources rather than something we tell ourselves.

Poor mental health is often viewed differently from other health challenges due to misinformation, judgmental language, and a general lack of understanding, so those experiencing it are at a double disadvantage. It’s hard enough dealing with external stigmas such as public; structural; cultural; health practitioner and associative stigmas without internalising these negative narratives and developing a practice of self-stigmatisation.

The impact of stigma can be profound, especially ‘at a time when people are at their most vulnerable and most in need of help’ (McKinsey & Company, 2023). Stigma causes trauma and can trigger anxiety, isolation, and a lack of self-care. It can destroy a person’s self-worth and impair their ability to work and socialise. The fear of being stereotyped can make people label avoidant and unwilling to engage with health services. These self-defeating approaches hamper recovery and can severely damage a person’s quality of life. Consider how much better a person’s experience and outcome could be if they are supported in their recovery and encouraged to believe they will get better.

Another type of stigma that is still prevalent today is generational or inherited stigma with its "stiff upper lip’ mentality. This emotional repression prevents people from getting help and can worsen poor mental health. Stoicism has its place in helping us develop self-control and identifying what we can and can’t control, but oppression focussed inwards is destructive. Thankfully we are beginning to treat poor mental health as we do physical health and focus on the root causes and methods of recovery.

The media play a part in distorting perceptions around mental health by latching onto examples of bad behaviour and presenting these as common outcomes of certain conditions. Even though we now have a more enlightened view of mental health, we need to be vocal in drowning out the sensationalism.

By becoming better informed we learn how to talk about our emotional wellbeing in a rational and sensible way. Knowledge counters the unfound belief that, ‘those with mental health conditions are in control of their illness; responsible for causing it, and undeserving of help.’ (Vivo, 2023). Being subject to a punishing and unforgiving attitude can only increase the misery, negatively impact treatment, and might well trigger an emotional crisis.

The mental health charity ‘See Me’ recently published the Scottish Mental Health Stigma Study (2022). Their findings show that 92% of those surveyed, had experienced stigma from family and friends; 53% respected themselves less and believed they wouldn’t recover; 77% felt they had been treated unfairly at work; 58% avoided calling the emergency services and 82% thought others wouldn’t want to be their friend due to their condition. Stigma it seems, is another pervasive symptom of poor mental health.

The Human Experience

How we treat those ‘not like us’, is a disgraceful historical theme we never fully eradicate. We continue to vilify people for the most absurd reasons and apply stigma to every difference of race, economic status, disability, gender, sexual orientation, appearance, belief system, mental or physical health condition and anyone we consider as the ‘other’.
Some of our most damaging assumptions are being challenged by a generation who are very public in their acceptance, tolerance, empathy and respect for differences and the vagaries of the human condition. Whether it’s a concern for minorities, the environment, historical injustice, or mental health, we are getting a wake-up call. If our brave ancestors hadn’t challenged the established norms, we wouldn’t enjoy the fragile rights and comforts we have today.

Mental Health Champions

As mental health champions we are best placed to confront stigma where we find it, whether external or self-generated and can re-frame the narrative that allows us to see ourselves and others in a more humane and generous light.

We are becoming better informed about our complex human experience. Thankfully we are now talking openly about mental health and can bring an educated and holistic perspective to our physical and psychological wellbeing. Even so, we must guard against becoming a hindrance to ourselves or others by allowing stigma to dictate. Instead, we should champion recovery, understanding that it is a process rather than a complete relief of symptoms and can look different for everyone.

Small Tweaks Can Have Big Impacts

Small tweaks can have big impacts so here are some that we practice and encourage:

• We engage in counselling and tap into professional help when we need it without letting the fear of stigma put us off.
• We seek out groups where we can talk about our shared experience and contribute to peer support networks.
• We become involved in educational campaigns and have conversations that provide the gentle nudges that change attitudes.
• We celebrate our differences with curiosity and respect and find comfort in our shared humanity.
• We practice and encourage self-compassion and balance this with self-motivation.
• We understand that we are all so much more than our circumstances.

Colleagues Matter

Research tells us that many people do better in work - their financial situation, self-esteem, and long-term prognosis are all improved if they are able to work in a sustainable manner. When you meet people in the workplace, remember that you don’t know what effort it has taken them to get there or to stay there.

Give a bit of grace to others and to yourself and remember that recovery (from anything) is a journey and that maintaining wellbeing can be a tough daily practice - so don’t mess with this fragile and tender thing.

Hopefully, one day our social and political establishment will be honest about some of the root causes of poor mental health and tackle these with purpose. In the meantime, the most powerful thing we can do, is to leave people feeling just a tiny bit better than we found them.

Written by MHScot Team Member, Sonia Last.

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