Mental Health: Beyond the Myths

In my private practice and outside of work, I often meet people who tell me they've thought about starting therapy for a long time but hesitated because they weren't sure what to expect. Some worry friends or family will judge them, or may feel overwhelmed about where to begin.

If you've felt this way before, you are not alone.

There are also myths or stigma surrounding mental health that prevent people from wanting to start therapy. One of the myths is that mental health struggles are a sign of weakness ¹.

The reality is that mental health challenges are part of being human. Just as our physical health can be affected by genetics, environment and lifestyle, so too can our emotional well-being ².

Reaching out for help requires immense bravery, as speaking about what weighs heavy in your heart is often frowned upon in society.

Other mental health myths I often hear about are worth addressing, along with guidance on how you can prepare for your first therapy session.

Table of Contents

• Addressing Myths That Hold You Back
• Preparing Your Story
• Paying Attention to Daily Patterns
• Building Your Mental Health Safety Net
• Moving Forward
• Final Thoughts

Addressing Myths That Hold You Back

Let's take a closer look at some beliefs that may keep you from seeking support:

Myth: Therapy is endless.

Reality: Many people achieve meaningful improvements in a few months ³. You and your therapist will decide on the length and goals of therapy together.

Myth: Therapists are judgemental.

Reality: Therapists are specifically trained not to judge and work from the perspective of curiosity and compassion towards someone's struggles ³.

Myth: Therapy is only for serious illness.

Reality: Therapy is for anyone who wants to cope better, grow, or navigate change ⁴.

Myth: Therapy is too expensive.

Reality: Costs vary, but many clinics and nonprofits offer a reduced rate. Medical aid can make therapy accessible. Psychologists sometimes offer sliding scales as well.

Myth: Medication will change who I am.

Reality: Properly prescribed medication restores balance; it doesn't erase your personality ².

Myth: People with mental health challenges are dangerous.

Reality: In truth, most are not violent and often experience stigma themselves ¹.

Each time you replace a myth with fact, you reduce the weight of stigma and open the door to getting the care you need.

Preparing Your Story

One of the first things I'll ask a new client is, "What brings you here today?" Many people feel anxious trying to answer, worried they'll say the wrong thing or unsure where to begin.

Here are some guiding questions you might find helpful:

• When did you first notice feeling anxious, sad or overwhelmed?
• What's happening in your life right now that feels most concerning?
• What are your goals for therapy?

There are no right or wrong answers. Even jotting down a few notes can help you walk into your first session feeling more prepared.

Paying Attention to Daily Patterns

One of the simplest yet most powerful tools for mental health is self-awareness. Noticing your daily patterns: mood, energy, stress triggers and coping strategies ⁵. You don't need elaborate tracking.

A quick reflection at the end of the day works wonders. Try asking yourself:

• Did I feel generally good, okay or struggling today?
• What events or people lifted me up?
• What drained my energy?
• What small thing helped me cope?

After a week or two, patterns begin to emerge. Maybe Mondays are consistently stressful or maybe exercise always improves your mood.

Recognising these patterns gives you practical information: what to do more of, what to adjust and when to seek extra support. This information is also helpful to bring into therapy and work with your psychologist to figure out how to manage certain triggers and emotions.

Building Your Mental Health Safety Net

Just as we keep a first aid kit for physical emergencies, creating a mental health safety net can also be helpful. That is a plan and a set of resources you can turn to in times of crisis.

This isn't about expecting the worst to happen. It's about being prepared and feeling confident that you know where to turn if you or someone you care about needs help.

Who's in your corner?

Write down the names of 2 to 3 people you can call when you're struggling, such as friends, family, mentors or professionals.

What professional resources are available?

Know how to reach professional help outside of therapy, such as a suicide hotline.

When should you reach out?

If you've been feeling down most days for longer than two weeks and it is affecting your daily functioning or if you're having thoughts of harming yourself, that's the time to seek help immediately ².

Crisis resources to remember

Befrienders Worldwide

Ambulance & Emergency Numbers Worldwide

Suicide Hotlines & Crisis Lines

Moving Forward

The fact that you're reading this means you've already started your journey. That alone is worth acknowledging.

Here are some possible next steps, depending on where you are:

• Considering therapy? Research local providers, ask your doctor for referrals or explore online platforms. Remember, it's okay to "shop around" until you find a therapist you feel comfortable with ³.
• Focusing on self-care? Move your body, eat well and prioritise sleep ⁴.
• Supporting someone else? Listen without judgement, encourage professional support and remember to care for your own well-being too.

Final Thoughts

Your mental health journey is uniquely yours. There is no rush, no perfect way to do it and no shame in needing support. What matters most is that you take one step at a time.

Remember:

• Seeking help is a strength.
• Healing and growth are possible.
• You are not alone.

And if you find yourself in crisis, please reach out immediately, whether it's to a trusted person or a professional.

With care for your path ahead - and if you ever feel like reaching out, I'd be glad to hear from you.

lisa.counsellingpsychology@gmail.com

References

1. National Alliance on Mental Illness. (2023). Mental health by the numbers. Link ↑
2. National Institute of Mental Health. (2023). Mental health information: Statistics. Link ↑
3. American Psychological Association. (2019). Understanding psychotherapy and how it works. Link ↑
4. Mental Health America. (2023). Finding help: When to get it and where to go. Link ↑
5. Harris, R. (2008). The happiness trap: How to stop struggling and start living. Trumpeter Books. Link ↑

Disclaimer: This blog post is for educational purposes and does not replace professional mental health care. If you are experiencing a mental health crisis, please seek immediate professional help.