Internalized Stigma: When Mental Health Struggles Become Self-Stigma

24 August 2025

Mental health struggles are hard enough on their own, right? But imagine carrying around an invisible weight—one that whispers, "You're weak," "You're broken," or "You'll never be good enough." That weight? It's called internalized stigma, and it can make an already tough battle feel like an uphill climb with ankle weights.

What Is Internalized Stigma?

We've all heard society's (often outdated) views on mental health—things like "Just snap out of it!" or "People with depression are just lazy." When these external messages get absorbed and turned inward, they become internalized stigma—aka self-stigma.

Instead of challenging these harmful beliefs, we start believing them about ourselves. Suddenly, mental illness isn't just something we deal with; it's something we see as a personal flaw. And let’s be real—that belief can be soul-crushing.

How Does Internalized Stigma Develop?

Internalized stigma doesn’t just pop up overnight. It sneaks in slowly, like that one song you hate but somehow know all the lyrics to. Here’s how it usually happens:

1. Absorbing Negative Messages

From childhood to adulthood, we’re bombarded with messages about mental health—some supportive, but many not so much. If you grow up hearing that therapy is only for "crazy" people, chances are you'll hesitate before seeking help.

2. Personal Experience With Mental Health Issues

When you start struggling with anxiety, depression, or another condition, you might feel like a failure. Society didn’t prepare you for this, so it must mean something is wrong with you, right? (Spoiler: It doesn’t.)

3. Fear of Judgment

No one wants to be treated differently or seen as "less than." To avoid that, many people keep their mental health struggles hidden, reinforcing the idea that they should be ashamed.

4. Comparing Ourselves to Others

Social media doesn’t help either. Seeing picture-perfect lives can make your struggles feel even more isolating. "Everyone else is happy, so why am I not?" Sound familiar?

The Effects of Internalized Stigma

Internalized stigma does more than just linger in the back of your mind—it's more like a toxic roommate that messes with every aspect of life.

1. Low Self-Esteem

If you believe your mental illness makes you "less than," your confidence is going to take a hit. Suddenly, you’re doubting yourself in relationships, at work, and even in day-to-day tasks.

2. Reluctance to Seek Help

Believing that struggling with mental health is a sign of weakness can make asking for help feel impossible. Therapy? Medication? Support groups? Nope. The stigma convinces you that you should be able to "handle it yourself."

3. Increased Symptoms

Here’s the irony—self-stigma makes mental health conditions worse. Stress, anxiety, and depression can all deepen when you bottle things up instead of addressing them.

4. Isolation from Others

When you think you’re "too much" for others to handle, you might start pulling away. Unfortunately, this isolation can make mental health struggles even more overwhelming.

Breaking Free from Internalized Stigma

So, how do you kick this toxic mindset to the curb? Good news—you can rewire your thinking and break free from self-stigma. It takes time, but small steps add up.

1. Challenge Negative Beliefs

Next time you catch yourself thinking, "I’m weak for feeling this way," stop and ask, Is that actually true? Would you say that to a friend? Probably not. So why say it to yourself?

2. Educate Yourself

Knowledge is power! The more you understand mental health, the harder it becomes to believe the myths surrounding it. Mental illness is just that—an illness, not a character flaw.

3. Talk About It

Opening up about your mental health struggles can feel like standing in front of a crowd in your underwear—but it’s worth it. Talking to trusted friends, family, or a therapist can help break the cycle of shame.

4. Surround Yourself with Positive Support

Find people who get it. Whether it’s a support group, online community, or just a friend who listens without judgment, surrounding yourself with understanding individuals makes a huge difference.

5. Practice Self-Compassion

Be kind to yourself. You wouldn’t berate someone else for having a chronic illness, so why do it to yourself? Mental health struggles don’t define you—they’re just one part of your journey.

6. Seek Professional Help

Therapists aren’t just for crisis moments—they help reframe negative thinking patterns. If stigma is preventing you from seeking help, remind yourself that therapy is just another form of self-care.

Rewriting Your Mental Health Narrative

Imagine carrying a backpack full of rocks. Each rock represents a negative belief about yourself. Now, what if you started taking some of them out? That’s what unwinding internalized stigma feels like—lightening the emotional load, one thought at a time.

You are not weak. You are not broken. You are not alone.

Mental health struggles do not define your worth, and seeking help does not mean failure—it means you're strong enough to take care of yourself. Be patient, be kind to yourself, and remember: your story isn't over.