Our society is full of hate and judgment. People often don’t realize how their words or actions may be affecting someone else. A vast majority of people today struggle, have struggled, or know someone who struggles with mental illness.

Even with it being everywhere, though, people are still afraid to talk about it. This silence breeds shame and fear, neither of which are productive to recovery. The stigma of mental illness needs to end, and here are eight ways you can help.

1. Talk about it.

The more we talk about mental health, the less taboo it becomes. It’s very real and not something to hide. People need to know about it so we shouldn’t be afraid to speak up. People also need to know that it’s okay to talk about their mental health. If my speaking up encourages someone else who is struggling, even if it’s just one person, it’s worth it.

2. Know what you’re talking about.

Stigma arises from false information and assumptions. The more people know, the less they assume. Sharing the truth about mental illness will help people understand. Understanding and knowledge are key to ending stigma.

3. Watch what you say.

Mental illness is not always visible. You never know what the people around you are going through. Words can hurt, even if it’s unintentional. Be conscientious about your language. Speak with integrity. If what you’re saying has the potential to be hurtful, don’t say it.

4. It’s illness, treat it like one.

Mental illness isn’t a choice. It’s just as real as a physical illness, and it shouldn’t ever be taken lightly.

5. Show some compassion.

Be nice; it’s not that hard.

6. Be open about your struggle and your treatment.

If you’ve been through a struggle, share it. It’s not something to be embarrassed about. Seeking help is brave and encouraging. Your struggle and your treatment may encourage someone else to get the help they need, so don’t hide it.

7. If you see something, say something.

Stigma is everywhere; bullying is everywhere, body shaming is everywhere. The only way to stop it is to speak up about it.

8. Live it.

Before criticizing what other people are doing, check yourself. Are you living out what you believe? Be someone to come to. It’s not hard to be there for someone. You don’t need any unique skills; you just have to care.

If you or someone you know is struggling, don’t be afraid to speak up. There are resources out there, and there’s absolutely nothing wrong with needing them, that’s why they’re there. Let’s work together to create a society of compassion and love, not stigma and hate.