Therapy stigma prevents people from accessing services that can improve their mental and emotional well-being.
Stigma can make you feel guilty or ashamed about needing therapy, even when you understand the benefits of getting help.
Practicing compassion and being honest about your own challenges can help clarify misconceptions about therapy.
Over the last decade, more Americans have turned to talk therapy [1] to help manage their mental health needs. Working with a therapist can make a meaningful difference for anyone who wants to learn more about themselves or create positive change in their life.
That said, there’s still a negative misconception about what it means to ask for help. This type of therapy stigma may prevent people from accessing the care they need to learn, grow, and heal. Learning about stigma can help you understand your own experiences and feel more comfortable asking for help.
What stigma against therapy looks like
Therapy stigma refers to the negative beliefs and prejudices regarding mental health treatment. In today’s world, many people may feel more comfortable discussing their mental health [2], but this type of stigma is still a leading barrier to care. Experts believe that three types of mental health stigma [3] prevent people from getting the help they need.
1. Public stigma
Public stigma refers to any negative attitudes and perceptions [4] that people have about mental health — for example, the idea that people with mental health challenges are more likely to be violent, lazy, or incompetent. These types of stigmatizing beliefs may prevent you from trying therapy because you don’t want friends, neighbors, or coworkers to find out.
2. Self-stigma
Self-stigma is another leading barrier to therapy. While you should never feel ashamed about your mental health, you may find yourself internalizing society’s negative messages about getting help. You might incorrectly believe that something is “wrong with you” or that you should be able to figure things out by yourself.
3. Structural stigma
Structural stigma refers to the systems and policies that discriminate against mental illness. Even when it’s unintentional, this type of stigma can limit resources and opportunities for people living with mental health challenges.
What fuels stigma around therapy
Mental health can be complex, and that may be scary and uncomfortable for people. It’s not uncommon to feel guilty or ashamed about needing help, even when you understand the benefits of working with a therapist.
These social, cultural, and logistical factors may reinforce the stigma around therapy:
Generational and cultural beliefs: You may have been raised with the idea that asking for help is a sign of weakness. This type of cultural belief encourages people to “tough it out” and keep their problems to themselves.
Media stereotypes: Movies and TV shows don't always paint the client-therapist relationship in the best light. Stereotypes about dangerous patients, judgmental therapists, and awkward sessions may hold you back from trying it yourself.
Social influences: Anyone can struggle with their mental health, including celebrities and influencers. If your news feed is full of harmful language and negative headlines about them, you might assume therapy won’t help you, either.
Accessibility issues: Therapy can feel inaccessible when you don't have insurance or access to local therapists. While virtual therapy can help solve those concerns, some people may continue thinking it’s not worth the effort.
Fear of vulnerability: Therapy requires you to be vulnerable with yourself and your therapist. Fears of being judged or misunderstood may hold you back from getting help.
Four common myths about therapy
The benefits of therapy are clear, yet there’s still so much misinformation about what it means to be in therapy. Here are some common myths that may prevent people from seeking the care they need [5].
Myth 1: Therapy is only for people with serious mental health problems
Therapy is recommended for people with mental health conditions, like depression and post-traumatic stress disorder (PTSD). It can also be helpful for anyone who’s:
Managing daily stressors
Navigating a major life change, like a divorce or having a baby
Developing new skills, like communication and emotional regulation
Myth 2: Going to therapy is a sign of weakness or failure
Another misconception is that therapy is a sign of weakness. In fact, quite the opposite is true. Asking for help is a strength, and starting therapy empowers you to develop the tools to improve your quality of life.
Myth 3: You’ll be in therapy forever
Therapy is designed to help people when they need it. Many people engage in short-term treatment that focuses on a specific challenge or concern. Depending on your preferences and needs, you may choose to work with your therapist for a longer period of time.
Myth 4: Your friend can be your therapist
Having a strong support network has been shown to help improve confidence, self-esteem, and overall well-being. Your loved ones may offer encouragement and advice to help you reach your goals, but it's not the same as working with a qualified mental health professional who provides more structured support.
Harmful effects of therapy stigma
One of the biggest problems with therapy stigma is that it prevents people from getting the care they need to manage their mental and emotional well-being. Without help, you may find that your symptoms worsen or contribute to other challenges.
Self-stigma can have a significant impact on treatment and recovery. One study found that internalized stigma negatively impacts hope [6], self-esteem, and social relationships among people with severe mental illness.
Other harmful effects of therapy stigma can include:
Becoming isolated
Having fewer opportunities at work and school
Experiencing bullying and harassment
Feeling hopeless or stuck
Reducing the stigma of seeking help
Every bit counts when it comes to changing the narrative around mental health treatment.
These are some small but impactful ways to help reduce stigma for yourself and others [7]:
Challenge your mindset. A common misunderstanding is that you only need therapy if you’re “damaged” or “weak.” If you’re living with that internalized stigma, remind yourself that getting help actually shows self-awareness and strength.
Consider where you get your information. Educating yourself on the benefits of therapy can make a meaningful difference for you or your loved ones. When doing your research, be mindful of choosing reputable sources and avoiding personal opinions.
Show compassion for others. A little compassion can go a long way. If you notice someone who’s having a hard time with their mental health, consider how you can help — for example, a hug, a kind word, or offering to help them find support.
Be honest about your experience. If you’re in therapy or have tried it in the past, share your journey with others. While opening up may feel risky, it’s an opportunity to be honest about how treatment has benefited your life.
The care you need, when you need it
Learn how Rula can support your mental health journey
Asking for help can feel like failure, especially if you’re used to pushing through on your own. In practice, it requires awareness, honesty, and a willingness to tolerate discomfort. Those are skills. When clients start to see it that way, the meaning begins to shift, and asking for support feels more intentional.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Therapy stigma can be a major barrier to care for many people. Whether it’s internalized stigma or you’re afraid of what others might think, remember that seeking support is a sign of courage and strength. With the help of a trained therapist, you can learn to create a life that feels right for you.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Psychotherapy Trends in the United States https://psychiatryonline.org/doi/10.1176/appi.ajp.20240492
- Public attitudes toward mental health in the United States https://www.apa.org/pubs/reports/mental-health-attitudes
- Stigma, Prejudice and Discrimination Against People with Mental Illness https://www.psychiatry.org/patients-families/stigma-and-discrimination#:~:text=Public%20stigma%20involves%20the%20negative,relative%20to%20other%20health%20care.
- Public Stigma of Mental Illness in the United States: A Systematic Literature Review https://pmc.ncbi.nlm.nih.gov/articles/PMC3835659/#S11
- Dispelling the Stigma Surrounding Psychotherapy https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/dispelling-stigma-surrounding-psychotherapy
- The impact of illness identity on recovery from severe mental illness: A review of the evidence https://www.sciencedirect.com/science/article/abs/pii/S0165178120301682
- 9 Ways to Fight Mental Health Stigma https://www.nami.org/blog/9-ways-to-fight-mental-health-stigma/
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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