A stigma is a deep-seated social devaluation experienced by people with depression because of their illness. It is rooted in ignorance, fear, and prejudice. To counter it effectively, it is crucial to recognize the different forms of depression stigma.

• Public Stigmatization: Sentences That Hurt
  "Pull yourself together," "Everyone gets sad sometimes" – phrases like these mistake a serious illness for a flaw in character or a lack of willpower. They increase shame, make openness difficult, and weaken the motivation to seek necessary help. Studies prove that stigma measurably reduces the willingness to seek support.
• Structural Stigma: Barriers in the System
  Structural Stigma occurs when systems and institutions fail to adequately accommodate mental illnesses. This includes a lack of information for those affected and their loved ones regarding medical processes, long waiting times for therapy slots, or the absence of clear contact persons. The renowned Lancet Commission – an international panel of medical experts – therefore calls for a decisive end to discrimination in the areas of health, education, and work.
• Self-Stigma: When Prejudices Turn Inward
  Those who repeatedly experience rejection and devaluation sometimes adopt these prejudices themselves, eventually thinking, "I am weak" or "Everything is my fault." This lowers self-esteem and the motivation to seek help – but it can be changed. Regular exercises for greater self-efficacy and self-determination, along with a deliberate focus on counter-evidence, help correct this inner mindset. Nobody is to blame for their depression – it is a very common illness!

• What is deprexis? deprexis is a digital health application (DiGA) approved in Germany that has been proven to support individuals with depression.
• What does it offer? It provides information, interactive dialogues, and exercises based on effective cognitive behavioral therapy principles.
• How do you get it? deprexis can be prescribed by your general practitioner, and the costs are typically covered by health insurance.
• Flexibility: This therapeutic tool can be used at any time and in any place, provided you have an internet connection.

The fact that many people type “nobody takes me seriously depression” into search engines speaks volumes. How must those affected by depression feel when—in addition to their already severe burdens—they are not taken seriously with their illness? When they constantly have to justify their condition? The feeling of not being taken seriously can lead to profound isolation. Many want to know how they can deal with this stigma.

If you are one of these individuals or a loved one, you can use the following guide and concrete example sentences for your conversations to ensure you are taken seriously and to set clear boundaries against the stigma.

• Step 1: Describe, don't defend: "I am living with depression. It affects my sleep, my concentration, and my energy."
• Step 2: Set a boundary: "Phrases like 'just pull yourself together' hurt me. Please stop saying that in the future."
• Step 3: State a concrete request: "Please ask me what would help me. Today I need peace and quiet—we are welcome to have a conversation tomorrow."

The following phrasings will help you express your needs clearly—within your family, among friends, and at work.

1. "I take my symptoms seriously—I wish for you to do the same."
2. "Please replace general advice with the question: 'What would do you good?'"
3. "It helps me when someone I trust accompanies me to my doctor's appointment."
4. "I am able to work, but I have to manage my energy mindfully and prioritize tasks."
5. "Jokes about mental illnesses are hurtful to me and not okay."
6. "Can we arrange short check-ins instead of long meetings?"
7. "I only inform my superiors about my situation, not about the exact details of my diagnosis."
8. "My healing takes time and patience—but I am staying active and sticking with it."
9. "I do not want to have a discussion about whether it is truly depression. The diagnosis is set."
10. "Thank you for listening to me and asking questions instead of jumping to conclusions."

If you feel that nobody takes you seriously with your depression, it is especially important to protect yourself and take active steps. Disclosing your depression is entirely your voluntary decision. Therefore, think carefully about whom you want to tell. At work, it is often wiser to speak about your specific needs—such as flexible breaks or the prioritization of your tasks—instead of informing others about your depression.

Do not let the prejudices in your environment discourage you from seeking professional help, as it is the best path to healing. If you do not have a therapy slot yet, take advantage of the so-called psychotherapeutic consultation hour. This is an initial interview with a psychotherapist to clarify your psychological complaints and determine your need for therapy. During this meeting, your symptoms will be discussed, a preliminary diagnosis will be made, and a recommendation for the next steps will be reviewed—whether that involves psychotherapeutic treatment, acute care, or another form of support. A referral is not necessary; you can schedule an appointment directly with a practice or via the 116117 appointment service.

The stigma surrounding depression is a harsh obstacle, because it often begins not just on the outside, but also directly inside the minds of those affected. When you repeatedly hear negative judgments from society, they begin to creep into your own thinking. This leads to self-stigma—a feeling of "not being good enough" or "being to blame yourself". This inner struggle can be more paralyzing than the judgments of others, because it sabotages your self-esteem and stops you from accepting help. The good news: The fight against self-stigma is an important and manageable step toward recovery. Learn how to deliberately change your internal dialogue and which small steps (so-called micro-steps) help you overcome this inner self-deprecation in your daily life.

The way we speak to ourselves influences our feelings and our actions. Observe how you talk to yourself about your illness. Carefully examine what is true and what is not.

This is not true: "I am weak and useless."

• This is true: "I am sick – and I am actively taking care of myself."

This is not true: "I am just making a fuss / overreacting."

• This is true: "I take my boundaries seriously and respect them."

This is not true: "I have to cope on my own."

• This is true: "I am now getting the appropriate and necessary help."