Simple Ways to Reduce Stigma and Get Support When You Need It

Written by: Crystal Ray, MA, LPA

May is Mental Health Awareness Month, a simple reminder that mental health is health. Yet the long-standing stigma around seeking help for mental health concerns continues to cause real harm, even in 2026. Social disapproval can lead to shame, silence, and delays in getting the support people need.

Let’s change that.

Below are a few simple, real-life ways to make mental health conversations feel safer, and to make it easier for you or someone you care about to take a next step toward support.

What is mental health stigma?

Stigma is the negative judgment that gets attached to mental health challenges. It can show up as stereotypes (“people with depression are just lazy”), blame (“why can’t she just get it together?”), or silence, where mental health is never talked about at all.

Stigma can be loud or quiet. Sometimes it appears in dismissive comments; other times it’s more subtle, like feeling embarrassed to say you’re struggling or worrying you’ll be treated differently if you ask for help.

The more we notice stigma, the easier it becomes to interrupt it, starting with understanding how it shows up in everyday life.

How stigma can be harmful

• Delays in receiving care. People often wait until things feel unbearable, or reach a crisis point, before seeking help. Getting support earlier can make recovery less complicated and more effective.
• Shame and isolation. Stigma can make you hide what you’re going through or feel like you’re the only one—simply because it doesn’t feel safe to talk about it.
• Unhelpful self-talk. Thoughts like “I should be able to handle this” or “Just get it together” can block healthy coping and keep you stuck.
• Ripple effects on work, relationships, and physical health. Stress doesn’t stay in one lane. Sleep, focus, mood, and connection often take a hit, sometimes showing up as irritability, exhaustion, or difficulty keeping up at work.
• Missed opportunities for support. When it feels unsafe to share, the people who care about you may never know you need them.

If any of this feels familiar, you’re not alone and you don’t have to wait until things feel “bad enough” to reach out.

Overcoming stigma to get help (for you or someone you care about)

Taking steps toward support doesn’t require a big declaration or a dramatic moment. Often, it begins with smaller, quieter shifts, in how we talk, how we listen, and how we treat ourselves and others.

• Use language that reflects real experiences. Everyday words help normalize mental health conversations. Instead of joking about being “crazy” or “so OCD,” try naming what’s actually happening: feeling stressed, overwhelmed, burned out, anxious, low, or stuck.
• Swap advice for curiosity. When someone opens up, you don’t need to fix it or say the perfect thing. A simple response like, “I’m really glad you told me. What would feel helpful right now?” can make a big difference.
• Start with baby steps. Getting help doesn’t have to happen all at once. You can begin with whatever feels manageable, writing down what you’re noticing, saving a phone number, or asking a question. Small steps count, and they add up.
• Let someone support you in the process. Asking for help can feel vulnerable. Consider inviting a trusted person to sit with you while you make a call, help organize your thoughts, or check in after an appointment, either in person or virtually.
• Question the “it’s not bad enough” belief. Many people delay seeking help because they think they should handle it on their own. A helpful guideline: if something is affecting your sleep, relationships, work, or sense of hope, it’s worth support.

Quick action:

Choose one person you trust and send a simple text today: “Could you check in with me this week? I’m not feeling like myself.”

Places to start when you need support

If you’re thinking about getting help, for yourself or someone you care about, there’s no single “right” place to begin. These options can help you find support that fits your needs and comfort level.

• Your primary care provider: A trusted first step for screening, referrals, and checking for medical issues (like thyroid conditions or sleep disorders) that can sometimes mimic anxiety or depression.
• Workplace EAP (Employee Assistance Program): Many employers offer short-term counseling or referrals through an EAP—often at low or no cost. If you’re unsure what’s included, your HR department can usually help.
• Peer support and education: Connecting with others who understand can reduce isolation and shame.
  • NAMI (National Alliance on Mental Illness): Education programs, support groups, and a helpline. Call 1-800-950-NAMI (6264) or visit www.nami.org
  • DBSA (Depression and Bipolar Support Alliance): Peer-led support groups online and in many local communities. Visit www.dbsalliance.org to find a group.
• Local therapy and group support Licensed therapists and structured groups can help you build skills and feel less alone.
  • Carolina Psychological Associates offers both. Call (336) 272-0855 to ask about therapy options and current groups.
• In a crisis Call or text 988 (Suicide & Crisis Lifeline) for 24/7 support. If someone is in immediate danger, call your local emergency number

What to say when you call

“Hi, I’m looking for support for stress, anxiety, or depression. Can you tell me what options are available (including groups), and what the soonest opening might be?”

One small thing you can do right now

Save (336) 272-0855, or a number for a therapy practice in your area, in your phone and choose a day and time you’ll call. If you’re supporting someone else, offer to sit with them, on the couch or on the phone, while they make the call.