Beyond Superwoman: Breaking Mental Health Stigma with Courage

October is World Mental Health Month, a time to shine a clear, honest light on how we feel and to push back against the shame that keeps so many of us alone with our pain. For women juggling motherhood, careers and businesses in South Africa, the pressure is real: long days, emotional labour, financial stress, and the constant expectation to “hold it together.” That pressure makes asking for help feel risky, but staying silent is the more dangerous choice.

World Mental Health Day is observed on 10 October each year to raise awareness and improve access to mental health care worldwide. This day reminds us that mental health matters just as much as physical health and that everyone deserves support. 

The reality in South Africa: Stigma with a big treatment gap

Research shows South Africa carries a heavy burden of mental health problems and a large gap between need and care.

National surveys and academic studies report high rates of probable depression and anxiety across the adult population, with structural issues — poverty, violence, and limited access to services — making things worse for many people. 

What this means for you: even if your struggle feels private or embarrassing, it’s not rare — and it’s not a personal failing. The systems around us are uneven; stigma and limited services amplify the problem.

Entrepreneurs carry an extra load

Running a business is thrilling and can be mentally demanding. Studies and reviews show entrepreneurs often face higher rates of depression, anxiety and stress than the general population. The reasons are many: financial uncertainty, long hours, isolation, and the emotional risk of putting part of yourself into an idea that might fail. If you’re a woman entrepreneur also juggling family and caregiving, these stressors stack up. 

Why stigma survives — and how it hurts us

Stigma about mental health often comes from three sources:

1. Cultural expectations (be strong, keep family matters private).

2. Fear (of being judged, losing clients, or being seen as “weak”).

3. Practical barriers (cost of therapy, limited local services, long wait times).

The result? People delay seeking help, hide symptoms, or self-medicate. This puts mental health problems on a worse track and steals joy, energy and productivity — exactly the things you need as a mother, partner, employee or entrepreneur.

Self-care matters: Practical ways to protect your mental health

Before we talk about asking for help, let’s remind ourselves of the basics. Self-care is not selfish. It’s about preserving your mental and emotional energy so you can show up fully for your life, business or work. Here are five self-care practices you can begin today:

1. Start Your Day with Quiet Moments - Before the emails, meetings, or school runs — take 10–15 minutes just for you. Breathe deeply, stretch, pray, or journal. This small ritual creates calm before the demands of the day.

   
   

2. Move Your Body Regularly - Exercise doesn’t have to mean a gym session. A walk around your neighbourhood, a quick dance or jumping jacks in your living room, or joining a local hiking group like Radical Care Hikes can release stress and boost mood naturally.

   
   

3. Set Boundaries Without Guilt - Protect your time by saying “no” when needed. Limit after-hours work, delegate household tasks, or schedule “no meeting days.” Boundaries keep your energy for what truly matters.

   
   

4. Stay Connected - Isolation fuels stress. Reach out to a trusted friend, join a women’s support group, or connect with other entrepreneurs. Talking about your struggles and learning from others lightens the load and reminds you that you’re not alone.

   
   

5. Seek Professional Support Early - Just like you’d see a doctor for flue or upset stomach, reach out to a therapist, coach, or support line like SADAG (South African Depression and Anxiety Group) when your mental health feels heavy. Asking help early prevents bigger struggles later.

You don’t have to do this alone — where to start now (practical and local help)

If you or someone you love is in crisis, reach out immediately to SADAG (South African Depression and Anxiety Group) – www.sadag.org

Other practical options:

• Talk to your GP and ask for a mental health referral.

• Use community or workplace Employee Assistance Programmes (EAPs).

• Join local support groups or peer networks — community healing projects are active across South Africa.

Five ways to ask for help — without the guilt

Asking for help can trigger guilt: “Who will pick up the kids?” “Will clients judge me?” Here are five gentle, practical ways to ask for help that protect your needs and keep your dignity.

1. Plan the ask — be specific and small. - Instead of “I need help,” try: “Can you pick up the kids Tuesday after school?” or “Can we shift our call to 2 pm this week?” Specific asks make it easier for others to say yes — and you’ll feel less guilty because the request is reasonable and time-bound.

   
   

2. Use “I” statements that name the need. - Say: “I’ve been feeling overwhelmed and I need 30 minutes to talk to a counsellor. Can you cover the morning meeting or school run tomorrow?” Naming the feeling clarifies why the help matters and shifts focus from blame to care.

   
   

3. Start with one trusted person. - Pick someone who’s shown empathy before — a friend, family member, or fellow entrepreneur. Test the waters with a short, honest message: “I’m not okay at the moment. Can we talk for 15 minutes?” A good first response often opens the door to broader support.

   
   

4. Frame it as self-care, not a failure. - Tell yourself and others: “I’m choosing care so I can be present for my family, my business or work.” Reframing reduces guilt because you’re taking action to protect responsibilities, not avoiding them.

   
   

5. Offer a swap or a plan for coverage. - If you worry about burdening others, offer reciprocity: “I can cover your fee for this week or meeting this Thursday if you can help me with pickups on Wednesday.” Concrete exchanges ease the guilt and keep relationships balanced.

Small actions that lead to big change

Seeking help is a brave action that creates ripple effects. When one woman asks for support, she models vulnerability for her children, colleagues and clients. That single moment chips away at stigma. Practical self-care steps while you seek help:

• Block small windows in your diary for rest and reflection (10–20 minutes daily).

• Use helplines (SADAG has WhatsApp options and 24-hour numbers).  

• Consider peer groups or coaching circles — entrepreneurs benefit from groups that combine business advice with emotional support.

A final honest word

Stigma will not disappear overnight. South Africa faces system-level gaps in mental health services, and many of us live with cultural expectations that make speaking up hard. But change happens when we act, by naming our needs, using available resources, and supporting one another without shame.

If this month teaches us anything, let it be this: your mental health matters, and asking for help is a sign of strength — not weakness.