Struggling in Silence? Let’s Talk About Mental Health This May

Every year, May marks Mental Health Awareness Month — a time to shine a light on something many people still suffer with quietly: mental health challenges. While conversations about mental wellbeing have become more common in recent years, too many people continue to struggle in silence, unsure of where to turn or how to speak up.

The truth is, mental health affects every single one of us. Whether directly or indirectly, it plays a role in how we function, connect, and cope with life. It shapes how we experience the world, how we show up for others, and how we speak to ourselves when no one else is listening. And yet, it's often misunderstood, under-acknowledged, and overlooked — especially in a world that still too often celebrates strength as silence and independence as isolation.

This month, we’re not here to offer quick fixes or gloss over the complexity of mental health. We’re here to acknowledge the reality, hold space for the struggles many face daily, and encourage open, honest conversation. Because silence can be heavy — but it doesn’t have to be permanent.

 

1. Why Mental Health Awareness Matters

Mental Health Awareness Month was first established in the United States in 1949 by the organisation Mental Health America. Since then, it’s grown into an internationally recognised movement across the UK and beyond — a collective call to prioritise a subject that affects every one of us. It’s a time for advocacy, education, and empathy. Most importantly, it's a time to remind each other that mental health is just as important as physical health — not an afterthought or a luxury, but a fundamental part of our overall wellbeing.

In the UK alone, mental health issues are the leading cause of disability. Millions of people live with conditions like anxiety, depression, PTSD, OCD, eating disorders, and bipolar disorder — often without ever receiving a diagnosis or formal support. And yet, despite how common these struggles are, outdated stigmas still linger. For too many, mental illness is still treated as a personal failure, a weakness, or something to be hidden. That silence is what Mental Health Awareness Month exists to challenge.

Each May, this campaign encourages open conversation, breaks down misconceptions, and creates space for more people to feel seen, heard, and supported. It reminds us that seeking help is not something to be ashamed of — it’s something to be respected. It also pushes for wider change: from improved funding and access to services, to stronger protections in workplaces, education, and social care.

This year’s theme, “No Health Without Mental Health,” is more than just a slogan — it’s a call for equality. It highlights how deeply our emotional wellbeing is connected to every aspect of life: our productivity, our relationships, our ability to cope with challenges, and our sense of purpose. You cannot be truly healthy if your mind is suffering — and for too long, mental health has been treated as invisible or secondary.

Awareness matters because it replaces shame with understanding. It gives people language for what they’re feeling — and reassurance that they’re not alone. It invites friends, families, and co-workers to support each other more compassionately. And most of all, it offers hope. Because the more we talk about mental health, the more we make it possible for people to get the care they deserve.

 

2. The Silent Struggle: What It Feels Like

Mental health challenges aren’t always visible — and they certainly don’t follow a script. One of the most misunderstood parts of mental illness is how quietly it can manifest. Struggling doesn’t always mean crying or collapsing. Sometimes, it means smiling through meetings, cooking dinner, replying to texts, and carrying on — all while feeling like you're barely holding it together inside.

Many people living with anxiety, depression, trauma, or chronic stress show up for work, care for their families, and carry on with daily life while feeling emotionally depleted. Outwardly, they may seem fine. Internally, it can feel like they're trying to stay afloat in heavy water, with no clear sign of a lifeboat.

You might relate to:

• Going through the motions while feeling disconnected
  
• Constantly overthinking everything you say or do
  
• Feeling anxious in social situations but pretending you’re fine
  
• Struggling to get out of bed, even after hours of sleep
  
• Feeling guilty for not “appreciating what you have”
  
• Crying unexpectedly or feeling numb when you “should” feel happy
  
  

These experiences don’t make you weak — they mean something inside you is asking for support. Just because others can’t see the battle doesn’t make it any less real.

Some call this high-functioning anxiety or smiling depression — terms that describe people who appear capable on the outside but feel overwhelmed, sad, or broken on the inside. And it’s more common than most realise.

 

🔎 The Numbers Speak Volumes

Understanding how widespread these silent struggles are is a critical step in reducing shame and encouraging action. Mental health challenges are not rare — they are a public health issue touching people in every postcode, every profession, and every age group across the UK.

England

• 1 in 4 people in England experience a mental health problem each year.
  (Mind UK)
• 1 in 6 adults experience a common mental health condition (such as anxiety or depression) in any given week. (NHS Digital)
  
  

Scotland

• In 2022, one in three people in Scotland reported high levels of psychological distress. (Scottish Government Health Survey, 2022)
• Suicide remains a major concern, with men accounting for 72% of suicide deaths in Scotland. (National Records of Scotland)
  
  

Wales

• Wales has the highest rate of mental illness in the UK, with around one in three adults estimated to experience a mental health problem at some point in their lives.
  (Welsh Government, Together for Mental Health Strategy)
• Over 10% of young people in Wales have a diagnosable mental disorder.
  (Public Health Wales)
  
  

Northern Ireland

• Northern Ireland has the highest prevalence of mental health problems in the UK.
  Rates are 25% higher than England, with legacy issues from decades of conflict continuing to impact mental wellbeing. (Northern Ireland Assembly, 2023)
• Suicide rates in Northern Ireland are also consistently higher than in any other UK nation. (ONS / NISRA)
  
  

UK-Wide

• Over 8 million people in the UK are currently prescribed antidepressants.
  (NHS England, 2023)
  
• Mental health problems cost the UK economy an estimated £117.9 billion per year in lost productivity, social support, and healthcare. (Mental Health Foundation, 2022)
  
• Suicide remains the leading cause of death for men under 50 across the UK.
  (Samaritans UK)
  
• 1 in 5 children and young people aged 8 to 25 in England had a probable mental disorder in 2023. (NHS Digital)

 

These aren’t just numbers — they’re real lives, real people, and real pain. They reflect the scale of a problem that is still too often hidden behind closed doors or dismissed with phrases like “just get on with it.”

If you recognise yourself in any of this, know that you are far from alone. Behind every statistic is someone who’s been afraid to speak up. Someone who didn’t know what to call what they were feeling. Someone who’s still trying their best — even when everything feels overwhelming.

Mental health struggles don’t always scream. Often, they whisper. And it’s time we all started listening.

 

3. Why We Don’t Talk About It (And Why We Should)

Despite how widespread mental health struggles are, silence remains one of the biggest barriers to progress — and often, it starts within. Before we’ve even considered reaching out, many of us have already silenced ourselves with self-judgment.

People don’t talk about their mental health because they fear being:

• Labelled as “dramatic,” “lazy,” or “unstable”
  
• Seen as incapable — at work, in parenting, or in relationships
  
• Pitied or treated differently
  
• Misunderstood, minimised, or told to “get over it”
  
• Blamed for their emotions, as if they’re somehow their fault
  
  

In some households and communities, mental health is still a taboo subject — hidden, dismissed, or misunderstood. Struggles are often chalked up to attitude problems, weakness, or moral failure. Others grow up hearing things like:

• “Don’t make a fuss.”
• “You’re just being too sensitive.”
• “You’ve got nothing to be sad about.”
• “What have you got to be anxious about?”

 

These messages stick. And over time, they teach us to bottle things up, to cope silently, and to view vulnerability as something shameful rather than human.

But here’s the truth: emotional pain is just as real as physical pain.
If someone had a broken leg, we wouldn’t tell them to walk it off. So why do we expect people to carry emotional trauma, chronic anxiety, or depression without support?

Talking about mental health isn’t attention-seeking — it’s an act of courage. Every honest conversation, no matter how small, helps dismantle the shame that keeps so many people suffering in silence. And every time we speak up or listen without judgment, we open a door for someone else to do the same.

The only way to end the stigma is to stop hiding. And that starts with making it safe to be honest — even when we don’t have all the answers.

 

4. The Invisible Load: Mental Health and Daily Life

Mental health doesn’t only affect how you feel — it affects how you function. It’s not just about mood or mindset. It’s about how clearly you think, how much energy you have, how you interpret situations, how safe you feel in your own body, and even how much motivation you can muster to do basic tasks.

From decision-making to sleep, appetite to concentration, self-worth to social connection — mental health is woven into every part of life. And when it begins to deteriorate, even the most ordinary things can start to feel overwhelming.

That’s why things like:

• Losing interest in hobbies you used to love
• Cancelling plans even though you feel lonely
• Struggling to finish basic tasks or focus for long
• Feeling constantly irritable, flat, or numb
• Skipping meals — or overeating for comfort
• Using alcohol, social media, or screen time to block things out
  
  

…can all be signs that your mental health needs care. These signs aren’t always dramatic. They creep in quietly — and often go unnoticed or unspoken. In many cases, people continue functioning in their day-to-day lives, holding it together for everyone else, while feeling like they’re falling apart on the inside.

This is part of what makes mental health struggles so difficult to spot — and so easy to dismiss. Because if you’re still working, parenting, running errands, or smiling in photos, the assumption is that you must be doing “fine.” But invisible doesn’t mean imaginary. And coping isn’t the same as thriving.

For some people, the load becomes heavier over time. They might feel chronically exhausted, emotionally detached, or stuck in cycles of guilt, avoidance, and self-criticism. Others might experience panic attacks, emotional shutdowns, or persistent brain fog — symptoms that are confusing and isolating if no one talks about them.

And yet, mental health conditions don’t need to be severe or diagnosed to be valid. You don’t have to hit a crisis point to deserve care. Your pain is real, even if you can’t fully explain it. Even if others have it “worse.” Even if you’re still functioning.

Mental health is personal. It’s layered. And the signs that someone’s struggling can be subtle — or well hidden behind responsibility, humour, or politeness. But no matter how it looks from the outside, if something inside you feels heavy, you’re allowed to seek help. You don’t need permission.

 

5. Small Acts of Self-Support That Can Help

When you’re struggling, the idea of “getting better” can feel overwhelming — like a mountain you don’t have the energy to climb. Healing isn’t linear, and it doesn’t always look like transformation. Sometimes, it begins with something much smaller: a pause, a breath, a moment of care you offer yourself without expectation.

The truth is, recovery doesn’t always come with milestones or breakthroughs. Often, it looks like gentle repetition of small things that slowly make the days more bearable. Below are some non-pressuring, realistic ways to support yourself — especially during low points.

 

🔹 Emotional Care

• Acknowledge how you feel, even if you don’t understand it — Suppressing feelings doesn’t make them go away. Simply naming your emotions — “I feel anxious,” “I feel numb,” “I feel overwhelmed” — is a powerful act of self-recognition.
  
• Speak kindly to yourself, the way you would to a struggling friend — Replace harsh inner monologues with phrases like, “I’m doing the best I can today.”
  
• Use journaling or voice notes to release mental build-up — You don’t need to write essays — a sentence or two can help clear your mind.
  
• Write down one thing that went okay today — Even small wins (like showering, texting someone back, or eating a meal) deserve recognition.

 

🔹 Physical Care

• Eat something every 4–5 hours — even if it’s just toast or a snack — You don’t need to cook a full meal. Nourishment is not a reward — it’s a need.
  
• Drink water first thing in the morning — It’s a small act of kindness for your body that takes just 30 seconds.
  
• Get some daylight, even through a window — Exposure to light helps regulate mood and sleep — try opening curtains first thing.
  
• Do 2 minutes of movement or stretching — This might be a few shoulder rolls, a slow walk around the room, or stretching your arms while seated. Start where you are.

 

🔹 Social & Environmental Care

• Reach out to someone you trust and let them know you’re not okay — Even a message saying, “I’m having a rough day” can open the door to support.
  
• Ask for quiet company without needing to explain — Sitting with someone in silence can be more healing than words.
  
• Clean one small area — a table, a shelf, your bag — Physical space impacts mental clarity. Tidy something you see often.
  
• Say no to plans if your energy is low — Rest is not a weakness. Boundaries are a form of self-respect.

 

🔹 Digital & Mental Boundaries

• Mute or unfollow accounts that trigger comparison, guilt, or pressure — Curate a digital space that supports your wellbeing.
  
• Use “Do Not Disturb” mode during overwhelmed moments — Protect your peace without needing to justify it.
  
• Limit scrolling at night — even 10 minutes less can improve sleep and reduce anxiety
  
• Follow mental health–positive spaces — Surround yourself with voices that speak kindly and truthfully about mental health.

 

No one self-care practice will fix everything — and that’s okay. But small, repeated acts of care become stepping stones toward feeling more grounded. Every time you show up for yourself in a small way, even when it’s hard, you’re planting the seed for something better.

You don’t have to do it all. Just begin where you are — with what you can manage today.

 

6. If You Think Someone You Know Is Struggling

Sometimes, it’s not our own mental health we’re most worried about — it’s someone close to us. A friend who’s withdrawn. A colleague who doesn’t seem like themselves. A loved one whose energy, mood, or habits have changed.

The truth is, many people who are struggling with their mental health don’t say anything out loud. They may not know how to explain it, they may be afraid of being a burden, or they may not even realise how bad it’s gotten.

That’s why it’s important to stay alert to the quiet signs that someone might need support — and to know how to reach out gently and without judgment.

 

🔍 Signs Someone Might Be Struggling:

• They’ve become distant or withdrawn
  
• They cancel plans often or stop replying to messages
  
• Their mood seems noticeably low, irritable, or flat
  
• They talk negatively about themselves, even as a joke
  
• They seem unusually tired, distracted, or detached
  
• They start drinking more or show other changes in behaviour
  
• They seem overwhelmed, tearful, or on edge
  
  

These signs aren’t always obvious — and they don’t always mean someone is in crisis. But they’re often a quiet signal that someone’s carrying more than they can manage alone.

 

💬 What You Can Do:

• Reach out — even if you’re unsure: A simple message like, “I’ve noticed you haven’t seemed yourself lately — I just wanted to check in” can mean more than you realise.
  
• Listen without fixing: You don’t need the perfect words. Sometimes, just being present and letting someone talk is the most supportive thing you can do.
  
• Avoid judgment or pressure: Don’t push them to “cheer up” or “snap out of it.” Instead, validate how they feel and let them open up at their own pace.
  
• Offer practical help: It might be sending a helpful link, offering to go with them to an appointment, or just dropping off food when they don’t have the energy to cook.
  
• Follow up: Checking in once is good. Checking in again later is even better. It reminds them they’re not forgotten — and that you care consistently, not just when things get serious.

 

You don’t need to be a therapist to make a difference. You just need to be willing to notice, care, and show up. Your message might be the one that helps someone take their first step toward healing.

And if you’re not sure how to help — ask them: “What do you need from me right now?” Even if they don’t know, the question itself is a reminder that they’re not alone.

 

7. Where to Get Help and Support

You don’t have to go through this alone. Whether you’re feeling overwhelmed, confused, emotionally drained, or simply need someone to talk to — help is available, and it’s okay to ask for it.

You don’t need to be in crisis. You don’t need to have a diagnosis. You don’t even need to have the right words to explain what’s wrong. If something feels off, heavy, or too much to carry by yourself — that’s reason enough.

Below are some trusted, confidential UK support services that can offer advice, listen without judgment, and help guide you through difficult times:

 

📞 UK Mental Health Support Services

• Mind – Advice, information, and peer support
  Website: www.mind.org.uk
  Helpline: 0300 123 3393
  
  
• Samaritans – 24/7 emotional support
  Website: www.samaritans.org
  Call: 116 123 (free)
  
  
• SHOUT – Confidential text-based support
  Text “SHOUT” to 85258
  
  
• NHS Mental Health Services – Access free talking therapies and local support
  Website: www.nhs.uk/mental-health
  
  
• CALM (Campaign Against Living Miserably) – Men’s mental health support
  Website: www.thecalmzone.net
  Helpline: 0800 58 58 58
  
  
• YoungMinds – Support for young people and parents
  Website: www.youngminds.org.uk
  
  

Support is not a luxury — it’s a right. You deserve to be heard, and there’s no shame in reaching out. The sooner you ask, the sooner things can start to shift.

 

8. Final Thoughts

Mental health affects all of us. It doesn’t discriminate by job title, postcode, gender, race, age, or background. It cuts across communities, families, and friendships — and often, it does so quietly.

We’ve made progress in how we talk about mental wellbeing, but there’s still a long way to go. Far too many people still feel unsafe to open up, unsure if they’ll be met with compassion or judgment. Mental Health Awareness Month is about more than awareness — it’s about action. It’s about showing up for others and for ourselves. It’s about replacing shame with understanding, silence with honesty, and isolation with community.

If you’re reading this and you're struggling — whether it’s something new or something you’ve carried for years — please know this:

• You are not a burden
  
• You are not weak
  
• You are not broken
  
• You are not alone
  
• You are worthy of care, support, and hope
  
  

You don’t need to reach breaking point to deserve help. You don’t have to prove your pain to justify it. Your feelings are valid. Your story matters. And recovery — in all its slow, winding, complicated forms — is possible.

And if you’re supporting someone else, thank you. Your presence, patience, and kindness could be the reason they feel strong enough to keep going. Sometimes the greatest support we can give is simply staying connected — showing up, listening, checking in, and not letting go.

Let this month be a reminder: conversations about mental health don’t have to be polished or perfect. They just need to happen. Whether it’s a chat with a friend, a message to a helpline, or a quiet moment where you’re honest with yourself — every step counts.

So let’s keep talking. Let’s keep listening. Let’s keep showing up — for ourselves, for each other, and for the people we may never know are watching and needing that reminder most.