It’s no secret that mental health is having a moment on social media, particularly TikTok and Instagram. Diagnoses like ADHD and autism are often talked about with candour and openness (something that, decades ago, would have been unthinkable). For many, this shift has brought increased awareness, reduced stigma, and a sense of community. But like many things that go viral, there’s also a risk of imbalance (in other words, a tendency to go overboard!).
These days, it’s become more common for people to self-diagnose or over-identify with a label they’ve received. I see it all the time in my work with clients. And while receiving a diagnosis can bring a huge sense of relief and validation, clinging too tightly to it can sometimes get in the way of actual healing. Your recovery is contingent upon your flexibility to perceive this diagnosis in a nuanced manner.
So, how do we hold space for the reality of our struggles while resisting being defined by them? We practise dialectics.
What Is Mental Health, Anyway?
The World Health Organization defines mental health as a state of well-being in which people realise their abilities, cope with everyday stresses, work productively, and contribute to their communities. In other words, mental health isn’t just the absence of illness; it’s about thriving instead of merely surviving. The Canadian Mental Health Association adds that mental illness involves disturbances in thoughts, feelings, or perceptions that disrupt daily life (think of disorders like major depressive disorder, generalized anxiety, schizophrenia, or bipolar disorder).
But mental health is something everyone has, just like physical health. It fluctuates due to many factors, yet it can be nurtured through our choices. The goal isn’t to be perfect, but to build a life where we can manage life’s ups and downs in a way that aligns with our values and purpose: it takes commitment and an active approach.
Why Diagnoses Can Be Helpful
Receiving a diagnosis or even identifying specific challenges (like emotion dysregulation or negative thinking patterns) can be incredibly useful. Diagnoses give us a clear way to talk about what we’re experiencing. They can help us access appropriate treatment and support. A diagnosis can also validate our pain and offer hope that others have gone through something similar and improved, since naming what’s going on internally can be the first step in feeling less alone. Ultimately, diagnostic labels also allow researchers and clinicians to study and treat specific symptom patterns more effectively.
The Downside
Labels, while helpful, can also become restrictive. Sometimes, we begin to see ourselves only through the lens of a diagnosis. We might say things like:
• “I can’t help it. I’m just like this. I have BPD.”
• “I’m broken. I’ll always be depressed.”
• “Because I have ADHD, I’ll never be able to hold a job. Employers MUST accommodate me in every way possible.”
This kind of thinking can lead to a fixed mindset: one that keeps us stuck instead of helping us grow. Diagnoses can also flatten out the richness and complexity of our lived experience. We’re more than a cluster of symptoms; we are also resilient individuals and hold many strengths.
In summary, over-identification can lead to harsh self-judgements (“I’m a mess,” “I’m crazy”), black-and-white thinking (“If I’m mentally ill, I’ll never be okay”), feeling hopeless or passive (“Nothing will help, I can’t change”), avoiding responsibility for one’s actions (“I said that because of my mental illness, so I don’t need to take accountability”), or shrinking your sense of identity (“I’m mentally ill and nothing else”).
This kind of thinking can lead to a fixed mindset: one that keeps us stuck instead of helping us grow or work towards our recovery. A rigid identification with our diagnosis can also flatten out the richness and complexity of our lived experience. We’re more than a cluster of symptoms; we are also resilient individuals who hold many strengths.
So What Does It Mean to Be Dialectical About Our Mental Health?
Being dialectical means holding two truths at once. It means seeing that your pain or challenges are real and valid, and that they don’t define the totality of who you are. It means acknowledging that mental health problems can feel overwhelming, and that you still have the capacity to grow, to take responsibility, to tolerate, to accept and co-exist with certain unpleasant symptoms, and to create change in your life.
Here’s what dialectical thinking looks like in action:
• “I have PTSD, and I’m learning to cope more effectively with my triggers. I’m trying hard not to avoid and build my tolerance to fear-inducing situations.”
• “I struggle with depression, and I’m taking small steps to reconnect with what matters to me. It’s not always easy, and some days are better than others.”
• “I experience intense emotions due to BPD, and I’m practising new ways of responding to these emotions. I’m working hard to not let my emotions control me in problematic ways.”
• “I’ve been diagnosed with schizophrenia, and with support, I can still live a meaningful life. My symptoms and the chronicity of this condition are hard to cope with, and I have a plan to handle and/or address new episodes if necessary.”
Reflecting about your mental health in Wise Mind, where emotion and reason come together, can help you be more dialectical. Using descriptive language instead of labels (for example, “I’m noticing urges to isolate” instead of “I’m a loner with social anxiety”) can also be a helpful tool to avoid rigidity and becoming overidentified with your diagnosis. This can also look like balancing your statements (for example, “I struggle with attention, and I can still develop strategies to stay focused” or “I’ve relapsed before, and I’m still committed to recovery”).
It can also be helpful to identify who you are outside of your mental health: acknowledge your values, your roles, your strengths. Moreover, tracking your symptoms on a spectrum rather than assuming they’re fixed can also bring about some flexibility regarding your appraisals of your mental health and level of functioning. Practise self-compassion.
A Final Thought
Mental health struggles are real. Diagnoses can be helpful tools (but not absolute, immovable truths). But no single word or category can ever fully capture who you are or what you’re capable of. Being dialectical helps us stay grounded in both acceptance and change. It reminds us that we are not our diagnoses, and that healing doesn’t mean erasing our pain, but learning how to live alongside it with wisdom, compassion, and intention.