What Is Self-Stigma? How Do You Break Free from It?

Published on: September 20, 2021
Updated on: September 20, 2025
Author: Kentucky Counseling Center

Imagine having a birthmark—something visible and unchangeable from the moment you’re born. Now, think of a mark just as real but invisible to the naked eye: that’s how self-stigma works. Self-stigma is a mark of shame you place upon yourself—one that no one else sees, but you still carry. It can impact how you view yourself, your mental health, and your overall quality of life.

According to the American Psychiatric Association (APA), stigma remains rampant despite anti-stigma campaigns. This includes self-stigma, which can lead to low self-esteem, reduced self-efficacy, and an avoidance of seeking help. Below, we’ll explore what self-stigma is, its effects, and how you can break free from this invisible barrier.

Understanding Stigma and Its Types

1. Stereotypes

A stereotype is a generalized idea about a particular group of people. It oversimplifies and assumes everyone in the group shares the same traits. For instance, thinking all motorcycle riders are big, tattooed, and rough-living is a stereotype. While stereotypes can be a mental shortcut, they can also reinforce negative assumptions and set the stage for prejudice.

2. Prejudice

Prejudice is forming an irrational or unjust opinion about someone without sufficient knowledge. It often stems from stereotypes. A classic literary example is Pride and Prejudice by Jane Austen, where Elizabeth Bennet forms a negative opinion of Mr. Darcy with limited information. Sadly, real-life prejudice does not always resolve as happily as in fiction.

3. Discrimination

Discrimination is the most overt and harmful form of stigma. It involves acting negatively or violently toward a group due to prejudice. According to a study by Corrigan PW, distinguishing public stigma from self-stigma can help clarify how prejudice turns into active discrimination. Prejudice alone might be silent, but discrimination incites others to take harmful actions.

4. Self-Stigma (Internalized Stigma of Mental Illness)

Self-stigma refers to internalizing the negative stereotypes, prejudices, or discriminatory beliefs that society may hold about mental illness. When exposed to a devaluing culture or constant negative messages, individuals with mental health challenges may start believing these harmful narratives, leading to low self-esteem, poor self-efficacy, and hopelessness.

Self-Stigma, Self-Esteem, and Self-Efficacy

Modified Labeling Theory

The Modified Labeling Theory explains how societal labels (e.g., “mentally ill”) contribute to self-stigma. A person diagnosed with a mental illness might internalize negative labels, leading to diminished self-worth.

The “Why Try” Effect

High levels of self-stigma can trigger the “why try” effect, where individuals question the point of striving for goals or self-improvement. This sense of defeatism reduces self-efficacy—the belief in one’s ability to accomplish tasks—which may result in avoiding job opportunities or social engagements for fear of ridicule or failure.

How Stigma Impacts Mental Health Care

Modern mental health services aim to foster societal reintegration, community inclusion, and recovery. Yet, stigma can stand in the way of these goals by inhibiting people from seeking help or pursuing opportunities aligned with their interests and abilities.

• Formal Help-Seeking: Involves psychiatrists, therapists, and other clinical professionals. Some individuals with mental illness avoid formal care due to the public stigma of being seen at a mental health clinic.
• Informal Help-Seeking: Involves turning to family or friends for support. While it may offer a more comfortable initial step, relying solely on informal care can sometimes lead to rumors, stereotyping, or inadequate treatment.

Overcoming Self-Stigma

Not everyone internalizes stigma in the same way. Some individuals buy into it, feeling shame or resignation, while others fight back with anger or activism. Below are strategies to help break free from self-stigma:

Empowerment and Goal-Setting

• Empowerment: Cultivating self-esteem, self-direction, and social support can reshape how you view yourself and your future.
• Goal-Setting: Establish clear objectives—whether related to education, career, housing, relationships, or faith—to maintain focus on growth rather than limitations.

Seek the Right Kind of Help

• Formal Care: Professionals offer evidence-based treatments, including therapy, medication, and support groups.
• Informal Care: Friends and family can provide emotional backing, but combining this with professional help often yields the best outcomes.

Challenge Negative Beliefs

• Question Unhelpful Thoughts: Whenever self-doubt creeps in, ask yourself if the negative belief aligns with reality or is an internalized stigma.
• Share Your Story: Opening up about your experiences can not only reduce your own shame but also help others see the value in seeking help.

Build a Supportive Environment

• Educate Loved Ones: Encouraging family and friends to learn about mental health can mitigate harmful stereotypes.
• Find Peer Groups: Connecting with others who have walked a similar path can normalize conversations around mental illness and reduce isolation.

Recent Statistic: NAMI (National Alliance on Mental Illness) reports that nearly 1 in 5 U.S. adults experience mental illness each year. Breaking the cycle of self-stigma starts with recognizing how common these struggles can be.

Moving from Shame to Self-Empowerment

Self-stigma will likely never fully vanish from society, but your response to it can evolve dramatically. Empowerment is about recognizing that you deserve recovery, support, and a fulfilling life—regardless of your mental health challenges.

Be Open and True to Yourself

• Accept Your Condition: Acknowledging your mental health struggles doesn’t define you; it’s a courageous step toward healing.
• Refuse Secrecy: Keeping your journey private is a choice, but don’t let fear of judgment stop you from seeking treatment or sharing your story if you’re comfortable doing so.

Find the Right Professional

Kentucky Counseling Center (KCC): KCC provides specialized care to help you navigate the journey of mental health recovery. Seeking professional help can give you tailored strategies for managing self-stigma.