About stigma (and why you don't need to suffer from mental health issues to see a psychologist)
Is your stigma getting in the way of you feeling better? Here’s why you don’t need to ‘suffer’ from mental health issues to see a psychologist.
About stigma (and why you don’t need to suffer from mental illness to see a psychologist).
by Joyce Chong (First published August 2016; Updated 2nd October 2020)
As psychologists, one of the things we often come up against in our work is a little thing called stigma. Even in 2020, with the global pandemic that is Covid-19 affecting mental health worldwide, with repeated focus on coping with lockdown, social isolation, and adjusting to a New Normal, we are still seeing stigma. Where once there may have been denial of the existence of mental health issues, organisations such as Beyond Blue and Black Dog Institute have worked tirelessly over the past 20 years to raise awareness of depression and reduce stigma. Nowadays, in our work we witness stigma in subtler forms [1], in thoughts such as,
“It’s okay for others to go through it and get help, but I should be able to sort myself out.”
“I’m weak if I have a mental health issue.”
“I won’t be seen as someone who has their act together if I have a mental health issue.”
Furthermore, there’s still stigma attached to seeing a psychologist, in spite of the many ways in which we can help individuals enhance the quality of their life, bouncing back from challenging times, but also learning to thrive and be resilient. So, in this article, we’ll touch on three helpful points when it comes to mental health.
1.Mental health encompasses the good, the bad, and the ugly. It is the entire continuum.
We often equate mental health with mental illness. According to the World Health Organisation, mental health is “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”
So what does a mental health continuum look like? It’s much like how we see physical health as ranging from someone who is in the pink of health, all the way through to someone who is coping with physical illness. In a similar vein, at one end mental health continuum individuals are thriving and resilient, all the way down to the other end where they are struggling with ill mental health. And, of course, there are all of the shades in between thriving and struggling.
Depending on what we’re experiencing in life, we can move up and down the mental health continuum (see point 2). And the importance of staying psychologically resilient and mental health aware is not lost on organisations, with findings showing that for every $1 an organisation invests in building a mentally healthy workplace they reap a $2.30 reward through increased productivity, reduced absenteeism and presenteeism, and fewer compensation claims. [2]
Indeed, our team are often involved in facilitating such training sessions, where attendees find learning about these concepts of mental health as well as taking on one or two simple steps to enhance their mental health, to be beneficial. We like to think of it as taking a multivitamin for mental health.
2. No one is immune to poor mental health.
There is no 'Us vs. Them' when it comes to those who have mental health issues and those who don’t. Life happens and this can trigger poorer mental health for anyone. If there’s anything that Covid-19 has shown, it’s that no one is immune to poor mental health. Earlier in the year we saw global mental health suffer when the world started to comprehend the profound impact of coronavirus, when we faced anxiety about our health and the health of loved ones, when we faced social isolation and loneliness, when we faced uncertainty about work and financial strain, and then when we had to adjust to a New Normal. It continues to have a far-reaching impact on all of our lives as second- and third-waves of the pandemic emerge around the world.
“There is no ‘Us vs. Them’ when it comes to those who have mental health issues and those who don’t. Life happens and this can trigger poorer mental health for anyone.”
Reactive mental health touches us all, as Covid-19 has shown. Outside of a global pandemic, relationship problems, work strain, traumatic accidents, separation, pregnancy and birth, the death of a loved ones, can all impact on our mental health. In fact, outside of a global pandemic, 1 in 5 experience mental health issues at any point in time [3], and hopefully 2020 has taught us empathy and compassion for those who experience mental health challenges on an ongoing basis.
3. Psychologists can help you thrive and perform better, in addition to helping you bounce back from mental illness.
So, if mental health encompasses the entire continuum from thriving to struggling, let’s rethink what it means to see a psychologist. Seeing a psychologist isn’t just about ‘fixing a problem’ or bouncing back from mental illness. In fact, here’s a list of what psychologists work with people on:
Developing a more resilient mindset, helping you shift from the glass being half empty to being half full.
Adjusting to a health diagnosis and the lifestyle changes it may require
Helping to change health behaviours – sleep, eating, exercising.
Improving performance (including as a student) through managing perfectionism, procrastination, goal setting, time management.
Improving communication and building better relationships (assertive communication, social skills)
Helping you feel better in yourself by focusing on boosting self-esteem and body image.
Living a life more aligned with what’s meaningful to you.
Adjusting to life’s challenges (relationship breakdowns, changes to work, migration, parenthood, retirement…global pandemic), and the impact it may have on one’s identity.
Working towards achieving balance in work, study, and life.
And that is just the tip of the psychology iceberg. In Australia, we have psychologists who have endorsement in specialised areas of training including mental health (this is the area many of us traditionally associate with psychology), sporting performance, education and development, forensics, neuropsychology, workplace/organisations, social behaviour, health, and community.
Critically, seeing a psychologist means working with someone who has undergone a minimum of 6 years of training on changing human behaviour and mindset (and that’s the minimum amount of training it takes to be registered as a psychologist; psychologists with endorsement have trained for a minimum of 8 to 10 years). That means that they bring evidence-based methods when working with you.
So, if we can take a step back from our preconceived ideas about mental health, and from the stigma we associate with mental health and seeing a psychologist, we can all look forward to building greater mental wealth.
REFERENCE
[1] Beyond Blue (2015). Information paper – stigma and discrimination associated with depression and anxiety (August 2015). https://www.beyondblue.org.au/docs/default-source/policy-submissions/stigma-and-discrimination-associated-with-depression-and-anxiety.pdf
[2] PwC and Beyond Blue. (2014). Creating a mentally healthy workplace: Return on investment analysis. Australia: https://www.headsup.org.au/docs/default-source/resources/beyondblue_workplaceroi_finalreport_may-2014.pdf
[3] Australian Bureau of Statistics (2009). National Survey of Mental Health and Wellbeing: Summary of Results, 4326.0, 2007. ABS: Canberra. https://www.abs.gov.au/statistics/health/mental-health/national-survey-mental-health-and-wellbeing-summary-results/latest-release
The New Normal: How life has changed due to COVID-19 (and tips to help you cope)
Life as we know it has changed thanks to COVID-19. Here’s how to adjust to, and even embrace, your New Normal.
The New Normal: How life has changed due to COVID-19 (and tips to help you cope)
One thing that is certain, we know that adjusting to change can be challenging. Be it planned or unplanned, gradual or sudden, change is inevitable and very much part of being human. Over the past few months, we’ve experienced an unprecedented shift in our way of life due to COVID-19. Pre-pandemic, who would’ve thought that toilet paper could become as precious as gold! And now, a trip to do a weekly grocery shop seems like an adventure of its own! Before we know it, we’ve (reluctantly) let go of our old normal and now settling into what seems to be our new normal.
Even when society starts up again, there will still be restrictions and we are facing fundamental shifts to our way of life. So, what does a New Normal look like? Here are some thoughts (and realities) below; with tips on how to adjust to the New Normal to follow.
THE WAY WE LIVE IS DIFFERENT
Masks and gloves may be commonplace, depending on where in the world you live.
Queuing is now the norm, be it when visiting health professionals, going to the shops, or even getting in a lift.
Public transport looks very different, with social distancing in place and commuters wearing masks and gloves.
We do a double-take when we hear someone cough, sneeze, or sniffle. We’ve been conditioned these past few months to be hypervigilant for these symptoms, but hopefully this might also mean that higher standards of hand and personal hygiene will continue.
We’ll start to holiday more in our own backyards due to travel restrictions, which can only be a good thing for local economies as they cope with the decline in overseas and interstate tourist numbers. Wanderlust for overseas exotic locations will also be on the rise, and Instagram will no doubt fuel those desires.
The small things that make up our community have changed. No more sausage sizzles at Bunnings, no community sports, no lingering over brunch with friends at the local cafe, and salons have closed due to the pandemic. We’re hoping our local small businesses - our hairdressers, barbers, cafes, restaurants, health professionals, newsagents, boutiques - make it through the other end (so be sure to support your local small business!)
The larger sporting landscape has also changed. Sporting leagues have paused but are cautiously eyeing a return, and national and international meets are near impossible given travel restrictions. Sport has also been hit particularly hard by coronavirus in the year of the Summer Olympic Games, which have now been postponed to 2021.
THE WAY WE WORK OR STUDY HAS CHANGED
Education as we know it has change. Schools and universities have moved online, some blending face-to-face with online lectures. Universities around the world are feeling the impact from the absence of International Students. Conferences will be paused, and international collaborations and sabbaticals now look very different to previous years.
Work has also change due to social distancing. So many of us shifted to working from home to minimise travelling on public transport and gathering in groups at the office. Zoom meetings even became our New Normal. With restrictions easing, we may cautiously rotate back into working at the office in shifts, or embrace working from home on a more regular basis.
THE WAY WE SOCIALISE AND CONNECT LOOKS VERY DIFFERENT
Social distancing, social distancing, social distancing. No more packing in large crowds when we all have to have a personal bubble of over a metre. We have said goodbye (for now) to attending concerts, plays, movies, festivals, museums, etc., but hopefully they are able to return soon.
Not seeing loved ones…for their benefit. Elderly parents and grandparents, pregnant friends or new parents, or those with health conditions that render them more vulnerable to coronavirus - we’re staying away to keep them safe. In a time when it’s more important than ever to stay connected, this can be particularly challenging for all.
No visits from loved ones from interstate or overseas. With travel restrictions in place and unlikely to lift for the foreseeable future (particularly international travel), families and loved ones are being kept apart and having to make do with online catch ups.
Social greetings have morphed. Gone are the days of greeting friends and extended relatives with handshakes, hugs, and cheek-kisses. Friendly gestures like these are now being curbed, to be replaced by elbow bumps and foot-shakes, or waves from a (social) distance.
The way we ‘dine out’ has changed. Many restaurants and cafes may only be serving takeaways at the moment, but even when they reopen for us to dine-in there will likely be restrictions around how many are able to dine-in, social distancing will be in place, and shared plates may disappear for quite some time.
So how can we ease into this new way of living? Read on for tips to help you adjust to the New Normal.
1. Allow yourself to grieve the “old” normal
It is very human to miss the old ways, and as with any change (at the best of times!) it’s easy to feel a sense of loss.
Throw in a pandemic, along with changes to routines and plans for the weeks and months ahead in 2020, and it’s more important than ever to acknowledge the challenges and difficulties that we face in light of COVID-19.
Yes, there will be denial, anger, maybe even depression and acceptance, as we pivot and adjust to our new normal (whatever form it may take). But it’s important to give yourself time to grieve what you have lost.
Once you’ve allowed yourself to grieve, there will be more space to start embracing your New Normal.
2. Create a new routine
Having a routine can help create some sense of normalcy during time of chaos, so get creative so that you can continue on in some way:
No longer able to go to the gym? Go online with home-based programs that can be done with little or no equipment.
Missing your ritual of a morning coffee to kick off a work day? Make your own at home (latte art optional), and be sure to enjoy it mindfully before checking your emails.
Unable to have regular brunch catch ups at your local with friends? Order takeaway and connect via Zoom.
Above all, be flexible when it comes to finding your new routine…let’s remember that these are challenging times!
3. Journal your experience
Writing about your experience – be it your thoughts, feelings, what you’ve done, anything! – can be quite therapeutic and a great chronicle to look back on long after COVID-19 has passed.
Whilst a default during these times may be to focus on the coronavirus chaos, don’t forget to record things that makes you feel better by taking a gratitude approach (see the prompts in Point 1 in this article).
4. Create a space inside your space
With much of your life now happening between four walls, having a designated space at home to work or study (or to journal!) can help maintain boundaries between work and play.
Take it one step further and dress to get into the right frame of mind…it can be challenging to whip up the motivation to meet a deadline when you’re in your pyjamas the entire day.
5. Stay connected in new ways
Social distancing does not mean social disconnecting (even if it feels easier to hibernate until this is all over). In the new normal you can still connect with family and friends - just in different ways!
It does take a bit of creativity though, when we can’t do a lot of the things that we previously did, so if you’re looking for ways to make social connections happen in your New Normal we’ve got a great article here on how to stay connected in time of pandemic both online and offline.
6. Create and find pockets of joy
The New Normal can be challenging at times, so celebrate anything that puts a smile on your face, large or small. Made a nice cup of tea this morning? Great! Walked your dog today? Awesome! Saw a funny meme on social media? Go ahead and chuckle!
We don’t always need “major” events to happen to make us feel happy (for example, winning the lottery). Smaller moments of joy all add up! If you’re finding you’re focusing on negatives, why not look at how Positive Psychology can help you find the feel good factor during these challenging times?
7. Give yourself a break
You are allowed to take things one moment at a time! We may not know what the next minute, or even the next hour, will bring.
Set yourself a realistic goal and allow yourself to adjust it when you need to. Remind yourself that we’re currently living in extraordinary times, so give yourself some grace during moments like these:
With everyone at home now it may be more difficult to keep the house tidy, so adjusting expectations about housekeeping may be more helpful rather than stressing out about having to clean every minute.
Between working from home, homeschooling the kids, and doing continuous food preparation throughout the day, there may be days when you have no energy left to cook dinner. So consider ordering takeaway (and support your local café or restaurant!) or reheating some frozen food. Now is the time to be human and to ask for help.
8. Stay informed but not alarmed
As we adjust to our New Normal, it’s helpful to keep an eye on the news due to the changing COVID-19 landscape and the ongoing updates regarding what you are and aren’t allowed to do.
However, tuning in to every single development can easily become overwhelming. To stay informed but not alarmed, try the following:
Get your information from reputable sources rather than from opinions on social media where people are venting and voicing their concerns (which can then increase your own distress).
Place greater emphasis on developments locally rather than globally when estimating your risk of contracting COVID-19. This helps you to be appropriately concerned rather than get caught up in anxiety.
If anxiety about COVID-19 is spinning out of control, grab our tip sheet on Coping with Coronavirus Anxiety: 7 tips to help manage distress (below)
Last but not least be gentle and be kind to yourself (see Point 2 in this article) . Give yourself the space and time to grieve, to celebrate, and to feel every emotion in between, during this challenging time. We are living in a situation that never happened before (at least in our lifetime), and it is impacting each and every one of us in a unique way.
And if you find it difficult to adjust to your New Normal, it’s never too early or too late to reach out for support. We’re available, so drop us a line.
Is your stigma getting in the way of you feeling better? Here’s why you don’t need to ‘suffer’ from mental health issues to see a psychologist.