Realistic and Authentic Ways to Reduce Mental Health Stigma

Mental health stigma continues to create unnecessary barriers to healing, connection, and care. It shows up in subtle and overt ways—through the language we use, the assumptions we make, and the systems that fail to support people in distress.

If we want to create a culture that truly supports mental wellness, we have to address stigma not just in theory, but in the small, real ways we move through the world.

Share your lived experience

One of the most powerful ways to reduce stigma is through sharing lived experiences—when it feels safe and empowering to do so.

When people speak openly about their mental health challenges or experiences with therapy, it helps break the silence that stigma feeds on. These conversations don’t have to be deeply personal or revealing; even casually mentioning therapy, needing a mental health day, or struggling with anxiety can go a long way toward normalizing mental health care.

Of course, no one is obligated to disclose their story. But when people choose to share, it can be a powerful form of solidarity and education.

Replacing negative language

Language also plays a critical role in shaping how we think about mental health.

Words like “crazy,” “addict,” or “psycho” reinforce harmful stereotypes, even when used jokingly. Replacing these with more accurate, respectful terms—like “person living with schizophrenia” or “someone managing substance use”—helps shift the narrative. Using nonjudgmental, person-first language isn’t about being politically correct; it’s about being compassionate and precise.

Some communities, though, like Autistic people, prefer identity-first language. When in doubt, ask how someone wants to identify.

Everyday conversations

We can also reduce stigma by integrating mental health into everyday conversations.

Just as we might check in with a friend recovering from surgery, we can ask, “How’s your anxiety been lately?” or “Are you getting the support you need?”

Talking about mental health doesn’t have to feel clinical or heavy; it can be woven into regular dialogue in a way that makes people feel seen and supported.

Representation matters too

The media we consume and the workplaces we’re part of can either reinforce stigma or challenge it.

When mental health is portrayed in nuanced, humanizing ways—instead of through sensational headlines or villainized characters—it changes how we collectively understand it.

In workspaces, this can look like advocating for mental health benefits, flexible work schedules, or quiet spaces that support neurodivergent team members. Mental health conditions are protected under the Americans with Disabilities Act, and reasonable workplace accommodations must be made if you need accommodation.

Education is another critical tool

Misunderstanding and fear often fuel stigma, and taking the time to learn about different mental health conditions and the many paths to healing can replace myths with truth.

Sharing accurate resources, attending workshops, or following mental health educators on social media are accessible ways to stay informed and shift the conversation. Peer groups like the Kiva Centers or Wildflower Alliance provide support, advocacy actions, and training for mental health providers.

Push for systemic change

Reducing stigma also means pushing for systemic change. It’s not enough to be kind to individuals if the systems around them remain inaccessible or unjust.

Advocating for better funding for community mental health services, supporting the decriminalization of mental illness (e.g. ending forced hospitalization), and increasing culturally competent care are all essential steps.

These changes especially matter for BIPOC, 2SLGBTQQIA+, immigrant, and disabled communities, who often face compounded stigma and fewer resources.

Marginalized voices

Amplifying marginalized voices is crucial in this work. Too often, conversations about mental health center white, cisgender, able-bodied narratives, leaving others out.

By intentionally listening to and sharing the work of people from diverse backgrounds—especially those doing advocacy or therapeutic work—we expand the conversation and honor the full spectrum of human experience.

Take care of your mental health

Taking care of your own mental health can also be an act of stigma reduction.

Modeling boundaries, therapy, rest, or medication use shows that mental wellness isn’t something to be hidden; it’s something to be prioritized.

The more we talk about our self-care practices with honesty, the more we chip away at the idea that mental health is a weakness or a flaw.

Patience

Finally, it’s important to be patient with others and with ourselves. Internalized stigma doesn’t disappear overnight, and unlearning harmful narratives can take time.

Instead of aiming for perfection, we can strive to stay curious, compassionate, and open to growth.

Reducing mental health stigma isn’t about grand gestures. It’s about choosing honesty over shame, connection over silence, and humanity over judgment—one conversation, one policy, one moment at a time.