Oct 23 2024 19 mins 1
There's a lot of information out there about mental illness, but much of it is shrouded in myths that only increase the stigma around mental health.
Here, we’re going to cut through the noise by discussing the real facts alongside some of the biggest myths.
Myths surrounding mental illness are harmful. They can discourage people from seeking help, perpetuate stigma, and, in some cases, they can lead to worsening symptoms.
It’s essential that we debunk the myths that surround mental illness. In doing so, we can empower individuals to help themselves and others, foster widespread compassion, and increase the amount of people with an accurate understanding of issues that, in some way or another, affect us all.
Four Mental Health Myths
Now, let’s dive into four mental health myths. To learn about even more, be sure to check out the most recent episode of Mental Health Bites with Dr. Judy Ho right here in substack, Apple, Spotify, or watch on YouTube, where I’ll also teach you how to get through to a friend who is completely closed off but clearly needs help.
Myth 1: Mental Illness is Rare. This couldn’t be further from the truth. Mental illness is not rare—it’s common. According to the World Health Organization, one in four people will experience a mental health condition in their lifetime. That’s over 25% of the global population.
Fact 1: Mental Illness is Common. To put that in perspective, mental illness is more common than diabetes or heart disease. In fact, mental illnesses like anxiety and depression are among the leading causes of disability worldwide, even outpacing many well-known physical illnesses. So the next time you think, 'mental illness could never affect me or the people I know,' consider that you or someone in your close circle probably already has faced or is facing a mental health challenge. By knowing this, we can start normalizing conversations about mental health.
Myth 2: Mental Illness is a Sign of Weakness. This myth is one of the most damaging. Mental illness is a health condition, not a personal flaw. Can you imagine telling someone with cancer or diabetes that they’re just not trying hard enough? Of course not! So why would we say this about mental illness?
Fact 2: Mental Illness is a Health Condition—Not Weakness. The truth is, mental illness is just as legitimate as physical illness. And seeking help for your mental health is a sign of strength, not weakness. It shows you’re willing to take control of your well-being and make a positive change.
It’s also important to note that certain cultural values or professions may be more likely to see mental illness as a sign of weakness. For example, in some cultures that highly value stoicism or emotional resilience, talking about mental health struggles can be seen as shameful. Similarly, high-pressure professions like law enforcement or military service often reinforce the idea that asking for help is a sign of vulnerability. But these beliefs are outdated and harmful. We need to shift the narrative and encourage everyone—regardless of background or profession—to prioritize mental health.
Myth 3: Mental Health Conditions are Permanent. While some mental health conditions are chronic, most people can recover or manage their symptoms with the right treatment. Mental illness is not a life sentence, and with early intervention and ongoing care, people can live full, meaningful lives.
Fact 3: Mental Illnesses are Treatable, and Many People Recover. Whether it’s through therapy, medication, lifestyle changes, or peer support, there is hope. It’s not a one-size-fits-all journey, but with help, people can and do recover.
Myth 4: You Can 'Snap Out of It. There’s this idea that mental illness can be overcome if you just think positively or try hard enough. This is a classic example of toxic positivity—the belief that you can simply will yourself out of your struggles with a good attitude. But mental illness doesn’t work that way. Telling someone to just ‘snap out of it’ minimizes the real biological and psychological factors involved.
Fact 4: Mental Illness Requires Treatment, Just Like Physical Illness. Mental illness isn’t something you can just think your way out of. It requires proper treatment, whether that’s therapy, medication, or a combination of approaches. So let’s stop telling people to ‘just be positive,’ because it’s not that simple.
Practical Tips for Supporting Someone with Mental Illness
I cover this topic more in depth in my podcast (you can listen right here in substack, on Apple, Spotify, or watch on YouTube), but one of the best ways to be supportive to a friend struggling with mental illness to:
* listen without judgment,
* offer your presence,
* encourage professional help, and
* be patient.
It’s also important to educate yourself. Knowledge is power. And the more you know about mental illness, the better you’ll be able to support your loved one (Check out MedCircle, which is a great platform for evidence-based psychoeducation).
But to be of service to someone else, you must also take care of yourself.
How to Take Care of Your Own Mental Health in Less Than 5 Minutes
Even taking five minutes each day to meditate, practice deep breathing, or write down three things you're grateful for can make a huge impact on your own mental well-being. (Remember, you can’t pour from an empty cup.)
So, I want to share a simple but effective 5-minute mental wellness routine you can implement every day.
The best part?
You only need to spend 1 minute on each of these evidence-supported activities to boost your mood and well-being. Here’s how you can make each minute count: In just 5 minutes a day, you can significantly improve your mental well-being by incorporating these 5 elements into those 5 minutes:
* Deep Breathing: 10 deep breaths to calm your mind.
* Gratitude Journal: Write 3 things you're grateful for.
* Stretching & Movement: Release tension with a full-body stretch.
* Mindful Minute: Observe your surroundings with all five senses.
* Inspirational Quote: Uplift your spirit with a positive thought.
This routine is quick, actionable, and can be done anywhere, anytime—whether you're at home, at work, or even on the go. By taking just 5 minutes each day to focus on your mental wellness, you'll begin to notice improvements in your mood, mindset, and overall well-being! Here are the detailed steps on how to do it - and you can customize it so that it works best for you.
Step 1. Take 10 Deep Breaths to Calm Your Mind and Body (1 minute)
This works because deep breathing activates your parasympathetic nervous system, which reduces stress and calms your mind and body.
To do this exercise:
* Sit or stand in a comfortable position, close your eyes, and take a slow breath in through your nose for a count of 4.
* Hold the breath for 4 seconds, then exhale through your mouth for a count of 6.
* Repeat this cycle 10 times during the minute.
If you’re feeling anxious during the workday, take a 1-minute breathing break to calm down and regain focus. You can do this at your desk, in the car, or anywhere.
Step 2. Write Down 3 Things You’re Grateful For in a Gratitude Journal (1 minute)
This works because focusing on gratitude helps shift your mindset away from stress or negativity, fostering a positive outlook on life.
To do this exercise:
* Grab a notebook, or use your phone’s notes app.
* Quickly jot down 3 things you are grateful for today. They can be big or small—anything from good health, to a conversation with a friend, to enjoying your favorite meal. For example, In just 60 seconds, you could write: grateful for the sunny weather today, grateful for a supportive conversation with a friend, and grateful for the fresh coffee I had this morning.
To help with this habit, keep a small notebook on your nightstand and use this practice as a part of your morning or bedtime routine.
Step 3. Stretch and Move Your Body to Release Tension (1 minute)
This works because physical movement releases endorphins, improves circulation, and relieves muscle tension, which can improve both your physical and mental state.
To do this exercise:
* Stand up and do a quick full-body stretch. Reach your arms overhead and stretch upward, then bend forward to touch your toes.
* Do a few gentle neck rolls, shoulder shrugs, and arm swings.
* You can also add 10 jumping jacks or jog in place for 30 seconds to get your heart rate up.
If you’ve been sitting at your desk for a while, this 1-minute movement break will help wake up your body and energize your mind.
Step 4. Take a Mindful Minute to Observe Something in Your Environment Using All Five Senses (1 minute)
This works because mindfulness helps ground you in the present moment, which reduces stress and anxiety while improving focus and emotional regulation.
To do this exercise:
* Pick something in your environment to focus on—a tree outside, a cup of tea, or even the feeling of your feet on the floor.
* Take a deep breath and engage all five senses: What do you see? Notice the colors and shapes around you. What do you hear? Focus on the background sounds, like birds or distant traffic. What do you smell? Is there a subtle scent in the air, like fresh coffee or flowers? What do you feel? Focus on sensations like warmth from the sun or the texture of your clothing. What do you taste? If you're drinking water or tea, notice the flavor and temperature.
During a lunch break, take a mindful moment to observe your surroundings—whether it’s nature outside your window or the taste of your meal.
Step 5. Read an Inspirational Quote to Uplift Your Spirit (1 minute)
This works because reading positive, inspirational quotes can help shift your mindset, offering new perspectives or encouragement in tough times.
To do this exercise:
* Find a quote that resonates with you. You can keep a collection of quotes in a notebook or use a daily quote app on your phone.
* Read the quote slowly, let its meaning sink in, and reflect on how it applies to your life today.
One thing I like to do is to set a daily reminder on your phone to read a quote first thing in the morning or whenever you need a little inspiration. Three quotes I love are:
“The only way to do great work is to love what you do.” – Steve Jobs
“You are never too old to set another goal or to dream a new dream.” – C.S. Lewis
“Out of difficulties grow miracles.” – Jean de La Gruyère
Give this routine a try, and let me know how it goes.
If you found this helpful, chances are your friends and family will too. If you did, please share this newsletter with someone you know.
P.S. Here are some additional resources that may be helpful to have on hand.
* National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
* Crisis Text Line: Text HOME to 741741
* NAMI (National Alliance on Mental Illness): nami.org
Psychology Today (Therapist Finder): psychologytoday.com
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About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com
