Mental health is a pressing topic today — current research from Mental Health America shows that nearly a quarter of adults in the United States experienced some form of mental health condition in the last year. That’s about 60 million people. Yet, despite our increasing recognition of how prevalent an issue it is, the stigma around therapy and seeking help still exists in many communities.
There are several problems with this — first and foremost, a negative stereotype and unfair attitude about therapy prevents some people from getting the essential help they need to heal. Beyond that, therapy is proven effective, and without it, so many people would be living a painful life.
Therapy isn’t just for people in dire need, though. One of the reasons it’s so vital we debunk the misconceptions and work toward destigmatizing therapy is that it can help countless people move on from grief, trauma, and other past experiences so they can live their best lives, develop healthy friendships and relationships, and have a positive sense of self.
Viewing therapy as a sign of strength and a proactive measure for personal growth and self-care can transform our perceptions and empower us to take that courageous first step toward healing.
Understanding the Stigma Behind Therapy
The stigma surrounding therapy is all too common, often rooted in cultural beliefs and misconceptions. Historically, mental health struggles were frequently misunderstood and stigmatized, with conditions often attributed to moral failings or supernatural causes. This legacy has evolved but continues to influence societal attitudes today.
Misrepresentations in social and mainstream media further fuel these misconceptions, creating barriers that can deter people from seeking help. For many, the mere idea of pursuing therapy is overwhelming, compounding these obstacles to getting care.
Understanding the specific origins of this stigma is crucial for dismantling these barriers and fostering a more supportive environment for mental health care.
Historical factors
The stigma surrounding therapy is partly rooted in history, when mental health issues were poorly understood and often met with mistreatment. In the past, people in crisis were frequently confined to abusive institutions that prioritized control over care. These environments fostered fear and mistrust, making it unsafe for many to seek help or openly discuss their struggles.
Therapy as we know it today didn’t exist, and the available treatments were often stigmatizing or harmful. While these historical injustices left a lasting impact, we’ve come a long way. Modern therapy is built on compassion, evidence-based practices, and creating safe, supportive spaces, helping to break down these deep-seated stigmas and foster trust in mental health care.
Lack of understanding
A significant contributor to counseling stigmas is simply a lack of education. Too many people still harbor the belief that therapy is only for those with a serious diagnosed mental health condition.
They might think of schizophrenia or major depressive disorder when they picture someone needing therapy. This is discouraging for those with less severe challenges, like anxiety, relationship problems, or stress. The truth is that therapy isn’t just for “serious mental health problems.” It can be an effective resource for anybody who wants to improve their life.
Cultural beliefs
Cultural norms can contribute to the stigma surrounding therapy. Some communities view mental health as taboo, and they pass those beliefs down from generation to generation. If you were raised in a culture where seeking help is a sign of personal weakness, it can be tough to take the first step.
Some cultures value self-reliance and, as a result, actively discourage people from admitting they need help, which can make it difficult to start therapy. Other communities view emotional struggles as private, personal matters and, as a result, are suspicious of mental health services. Anti-therapy values can pressure people to “tough it out” instead of seeking valuable professional help.
When cultural or community beliefs prevent someone from getting help, a culturally competent therapist might be beneficial.
“A culturally competent therapist understands the barriers posed by cultural expectations — like the pressure to be strong or avoid discussing mental health struggles — so they can approach your mental health concerns with empathy and respect. They create a safe space for healing by providing insights that honor your cultural identity and prioritize your mental well-being. This shared understanding helps reduce feelings of isolation, making it easier to navigate therapy without feeling disconnected from your culture.”
– Talkspace therapist Famous Erwin, LMHC
Misleading media representations
Therapy is portrayed in media and entertainment in ways that play a significant role in perpetuating anti-therapy sentiments and stigma. Movies, TV, and social media can depict therapy in widely unrealistic and exaggerated ways.
Everyone knows the stereotypical image of a patient lying on a couch and a therapist furiously writing notes on a notepad. This image of what therapy looks like can lead to skewed and misguided views of both mental health and what therapy really is.
Therapy is a collaborative, comprehensive process between you and a therapist. It focuses on actively exploring your emotions, thoughts, relationships, and behaviors in a safe, non-judgmental, supportive environment. The media’s focus on such a dramatic misrepresentation of mental health is a grand disservice that fuels the public stigma and reinforces the idea that therapy is only for people in severe crisis.
Fear of vulnerability
Therapy can be scary. For it to work, you have to be honest and vulnerable. Opening up to a stranger and sharing your deepest thoughts and feelings can be utterly terrifying, especially if you worry about being judged or misunderstood.
It’s important to remember that these fears are normal and valid, and they shouldn’t prevent you from seeking the help you need.
“It can be hard to trust someone with your personal thoughts, especially if you’ve been hurt or let down before. However, therapy is designed to help you work through those fears. Therapists create a safe and supportive space where you can talk without being judged. They build trust by listening carefully and showing empathy, making opening up easier. Therapists also use methods like cognitive behavioral therapy (CBT) to help you change negative thoughts about being vulnerable. By taking small steps and reassuring you that it’s okay to share, they help you see that being open is actually a strength and an important part of healing.”
– Talkspace therapist Famous Erwin, LMHC
Self-imposed stigma
One of the most challenging parts of breaking the therapy stigma is rewiring any internalized beliefs that needing help equates to failure on some level. Some people — especially those who are self-critical — convince themselves that they should be able to handle any problem life throws their way. This internal belief can be incredibly difficult to overcome because it’s ingrained and rooted in the sense of self.
If you believe that asking for help means you’re not strong enough to manage your life independently, it’s time to rethink things. Seeking therapy doesn’t mean you’re weak. It’s the opposite. Being self-aware enough to recognize you need support is a clear sign of strength and emotional intelligence.
The Strength in Vulnerability
Vulnerability in therapy means being willing to sit in uncomfortable moments where you accept your truths, confront your fears, and work through your challenges, regardless of how daunting that might feel.
“Being vulnerable in therapy can be tough at first, but it’s one of the most powerful things you can do for yourself. Opening up helps you dig deeper into what’s going on inside, and that’s where the breakthroughs happen. It leads to greater self-awareness and enables you to understand yourself better, which is a massive step toward making positive changes in your life.”
– Talkspace therapist Famous Erwin, LMHC
Vulnerability provides a foundation for personal growth, healing, and emotional resilience that will allow you to overcome any past trauma, event, or obstacle. Through vulnerability in therapy, you’ll enhance your self-awareness as you recognize, address, and heal from your challenges in life.
Debunking Common Myths About Therapy
Although many myths contribute to the therapy stigma that exists today, most (if not all) are patently false. If you’re leery about seeking therapy for any reason, understanding some of these common myths about therapy and learning the truth behind them is essential to overcoming your feelings so you can be confident about seeking help.
- “Therapy is just for someone with severe mental health issues.”
Therapy can benefit anyone, not just those with serious mental health diagnoses. It can effectively improve mental health, heal relationships, manage stress and anxiety, and foster personal growth.
- “Therapy is a sign of weakness.”
Seeking therapy takes courage. It’s an incredible act of self-care and self-awareness, and it takes strength to recognize that you need support.
- “Therapy is expensive and not worth the money.”
Yes, therapy can be costly in some cases, but there are many options if you can’t afford therapy or don’t have insurance. Talkspace is an excellent example of therapy being affordable and accessible — most insured Talkspace members have a $0 copay. Regardless, the benefits of treatment often outweigh the cost of therapy.
- “Therapists just listen and don’t actually help.”
Therapists are trained, experienced, licensed professionals who utilize the power of evidence-based techniques to help people develop effective coping skills and work through past issues.
- “Therapy takes forever to see results.”
There’s no one guaranteed timeline for how long it takes therapy to work. How long it takes to see results or complete your therapy journey can vary widely depending on factors like your needs and therapy goals.
That said, it’s not uncommon to experience positive change after just a few sessions. Engaging in ongoing therapy, however, provides a structured space for continuous improvement and support, which can accelerate personal growth and the achievement of therapy goals over time.
- “Talking to friends or family is just as good as therapy.”
Friends and family are great and should be part of your overall support system, but they aren’t always equipped to give you professional guidance and the tools therapy can provide. A therapist can be a neutral third party you talk to about private thoughts and emotions you might not be able to share with family and friends.
Reframing Therapy: A Tool for Personal Growth
To overcome therapy stigma, we must reframe our attitude about it. Seeking therapy is essentially taking a step toward self-improvement. Just like going to the gym to improve your physical health, therapy is crucial for maintaining and enhancing mental health.
It’s not just about treating mental health conditions. Individual therapy is a safe space to reflect, grow, and better understand yourself. In short, it’s an effective tool to become the absolute best version of yourself. Therapy can help you:
- Build emotional resilience
- Learn healthy and effective coping tools and mechanisms
- Improve your communication skills and relationships
- Increase your self-awareness, sense of self, and personal insight
- Manage your stress and anxiety in healthy ways
Creating a Culture of Acceptance Around Mental Health
Breaking the therapy or counseling stigma means making cultural changes within our communities. Normalizing conversations about mental health, being supportive of others, and challenging misconceptions that are fueling today’s public stigma is a start.
When we create an environment where mental healthcare is seen as essential as physical healthcare, we can foster a supportive, understanding society that respects the courage it takes to change your life.
Embrace the Strength in Seeking Help
Seeking therapy or scheduling counseling sessions is a sign of strength, courage, and self-awareness — not weakness. Accepting that you need help shows your commitment to bettering yourself.
Ultimately, group or individual therapy can lead to a healthier, happier, more rewarding, and more fulfilling life. It can be a pathway to understanding yourself, your relationships, and your emotions as you build resilience and develop healthy coping skills or mechanisms.
If you need help, take the first step toward destigmatizing therapy by contacting Talkspace. Online therapy is an accessible, affordable, and effective way to begin your mental health journey.
