Disclaimer:

The content on this blog reflects personal views and insights aimed at enhancing mental health awareness. It is for informational purposes only and should not be considered academic material or a substitute for professional psychological advice, diagnosis, or treatment. Mental health is complex, and individual needs vary—always seek guidance from a qualified mental health professional for personalized support. If you are in crisis or require immediate assistance, please reach out to a licensed mental health provider or emergency services.

Mental Health and Shoes: More Similar Than You Think

Imagine walking around in a pair of shoes that are too tight. At first, they pinch a little, but you ignore the discomfort. As the day goes on, the pain gets worse, and by the evening, you have blisters. You tell yourself it’s fine—you’ll just push through. But over time, if you keep wearing the same shoes, your feet start to develop sores, misalignments, and even long-term damage.

Mental health works in the same way. Small stressors, if ignored, build up. Anxiety, Sadness, and Burnout don’t always show immediate effects, but over time, they wear down your emotional resilience. Like your feet, your mind can only take so much pressure before the damage becomes serious.

As a clinical psychologist, I’ve worked with individuals from all walks of life—Children, Adolescents, Adults, Professionals, and Caregivers—helping them understand mental health in a way that makes sense to them. My work in research and therapy has shown me that people often don’t recognize when their mental health is suffering. And that’s why a simple analogy—like shoes—can help us see what’s often overlooked.

S.No	CONTENT
1	The Right Fit: Mental Health is Personal
2	Worn-Out Shoes: Ignoring Mental Health Decline
3	Walking Barefoot: When Support is Missing
4	Damaged Shoes vs. Sudden Injury: Recognizing Different Mental Health Struggles
5	Different Shoes for – Different Journeys and Different Feet.
6	The Need for Regular Mental Health Check-ups
7	Society’s Role: The Pressure to Keep Walking
8	The Temporary Solutions: Band-aids for Your Shoes
9	Limitations of the Analogy

1. The Right Fit: Mental Health is Personal

Just as one shoe size doesn’t fit everyone, mental health care isn’t one-size-fits-all. What works for one person may not work for another. Therapy, medication, self-care, and support systems vary in effectiveness from person to person. Some people need extra cushioning (support systems), while others require custom-made orthotics (personalized therapy approaches). The key is recognizing what fits you best.

In the movie ‘ Dear Zindagi’ The therapist says- Finding the right chair is difficult and we can only see which chair best suits our comfort by sitting on the chair. Same is with our mental health, we can only see which technique suits us  by using it for a while.

 2. Worn-Out Shoes: Ignoring Mental Health Decline

Over time, shoes wear out. You don’t usually notice the gradual damage until one day, you realize you can no longer walk comfortably in them. Some Mental health issues develop in the same way. Stress, lack of sleep, unresolved trauma, and unhealthy coping habits accumulate slowly. You may feel stressed or anxious, and while those feelings are a normal part of life, when left unaddressed, they can accumulate into something more challenging– worn-out shoes. But as we know it is easier to buy new shoes but taking care of unaddressed Mental health issues is similar to mending the worn-out shoes from what good is left.  

Not being able to pinpoint or communicate what is wrong reminds me of the quote from I Know Why the Caged Bird Sings by Maya Angelou “There is no greater agony than bearing an untold story inside you.” 

Often, individuals will wait until they’re in excruciating pain—whether it’s a panic attack, deep sadness, or overwhelming anxiety—before seeking professional help. A lot of people aren’t aware of the gradual nature of emotional struggles. They may think it’s normal to feel “a little down” or anxious, without realizing it’s a sign to check their mental health. That’s why regular self-checks—just like checking if your shoes need replacing—are so important.

3. Walking Barefoot: When Support is Missing

Ever tried walking on rough ground without shoes? Every small pebble feels like a sharp blade. This is what it feels like when someone lacks emotional support. Friends, family, therapists, and communities act as shoes for mental health—they provide a buffer against life’s hardships. Without that support, every difficulty feels more painful, and even small challenges become overwhelming.

Building a strong support system is essential. Seeking therapy, leaning on trusted friends, and practicing self-care aren’t luxuries—they’re necessities, just like a good pair of shoes.

4. Damaged Shoes vs. Sudden Injury: Recognizing Different Mental Health Struggles

While the analogy works for gradual wear, sometimes things break suddenly—and it’s the same for mental health. An unexpected event can trigger a mental health crisis, like acute trauma or the onset of a severe depressive episode. Imagine you’re wearing shoes that you’ve never worn before, and suddenly, they snap. Mental health crises can strike out of nowhere, just like that. Both require attention, but they need different approaches.

For example, I’ve worked with individuals who, following a traumatic event or personal loss, experienced mental health breakdowns without warning. This aspect of mental health requires immediate attention and specific intervention. In this case, mental health professionals act quickly to support you—similar to seeking help when you have a serious foot injury from an unexpected cause.This is why immediate intervention matters, just as much as long-term maintenance.

5. Different Shoes for – Different Journeys and Different Feet.

You wouldn’t wear high heels for a mountain trek or flip-flops in the snow. Different phases of life require different mental health tools. A child struggling with school anxiety may need gentle reassurance and structure, while an adult dealing with workplace stress might need boundary-setting strategies. 

Mental health strategies need to change based on the challenges we face. Just as we adjust our footwear for different terrains, we must adjust our coping mechanisms and support systems as life changes.

Similar to different terrains we also need to acknowledge the difference in our feet’s shape from birth. Similarly  Some people are born with genetic predispositions that make them more vulnerable to mental health struggles, like anxiety or mood disorders. This is akin to needing a special type of shoe because of the natural shape of your feet. No amount of adjustment will make a regular shoe fit. 

Just like physical health, mental health has a genetic component that needs to be acknowledged and managed. In my research and clinical work, I’ve seen how genetic factors can shape the way individuals respond to different interventions. Therapy, medication, and lifestyle changes often need to be tailored based on these underlying factors.

6. The Need for Regular Mental Health Check-ups

We go to the doctor for regular physical check-ups, but how often do we think about checking in on our mental health? Shoes need to be replaced or repaired periodically, but many people neglect to examine their mental health until something goes wrong. I often encourage people to check in on their mental health regularly—whether it’s through journaling, talking to someone, or simply reflecting on how they’re feeling or seeking professional help. This proactive approach is similar to inspecting your shoes before they start to hurt. We need to monitor our emotional well-being to prevent wear and tear.

7. Society’s Role: The Pressure to Keep Walking

Some people know their shoes hurt, but they keep walking because they feel they ‘have to’. Society often pressures individuals to push through mental distress without seeking help.

• “Just be strong.”
• “It’s all in your head.”
• “Other people have it worse.”

These phrases dismiss mental health struggles, much like telling someone with blisters to “just walk faster.” Recognizing mental health as essential—just like physical health—is the first step toward reducing stigma.

As a mental health professional, I’ve seen how societal expectations make it harder for individuals to acknowledge their struggles and seek help. People may ignore the discomfort, thinking it’s a normal part of life, when it’s actually a sign that they need support.

[LINK TO BLOG ON STIGMA]

8. The Temporary Solutions: Band-aids for Your Shoes

Sometimes people try to solve their mental health struggles with quick fixes—like drinking alcohol, binge-watching TV, or using drugs. These are like putting a band-aid on a worn-out shoe. It may help for a short period, but it doesn’t address the root cause of the problem. The discomfort may return even stronger.

I’ve seen many clients initially use these coping mechanisms to numb their pain. But the problem doesn’t disappear, and they eventually have to seek more effective solutions—just as you’d replace or repair a pair of shoes that have been patched up too many times. Facing mental health struggles requires real change. Sometimes, that means therapy. Sometimes, it means changing environments. But ignoring the issue only leads to bigger problems down the road.

9. Limitations of the Analogy

While the shoe analogy offers valuable insights, it’s important to note its limitations. Mental health is complex and cannot be entirely encapsulated by this comparison. Unlike shoes, our minds are influenced by a lot of factors, including biology, environment, and personal experiences. Therefore, while analogies can aid understanding, they should not replace comprehensive mental health care.

In Conclusion: Mental Health Needs Attention and Care

Just like your physical health, your mental health needs regular attention, care, and check-ups. Think of your emotional well-being as a pair of shoes—they need to fit well, be regularly checked, and replaced when they’re worn out. Mental health is complex, and it’s not something to ignore. Sometimes, the signs are subtle; other times, they’re not. But regardless of the situation, the sooner you take care of your mental health, the easier it will be to live a fulfilling and happy life.

If you’re unsure about where to start or how to address your mental health, I’m here to guide you. With years of clinical experience, research, and real-world therapy, I can help you find the right fit for your mental health needs. Your well-being deserves it.

FAQS:

1- Why is regularly checking in on your mental health important?

Answer: Just as we visit a doctor for routine physical checkups, our mental health also requires regular attention. Checking in on your emotions, stress levels, and overall well-being helps you identify early warning signs of distress before they develop into more serious issues.

How to Check In Regularly:

• Self-Assessment Tools: Utilize validated instruments like the WHO 5 to evaluate general wellbeing, GHQ 12 pdf to evaluate mental well-being by identifying distressing symptoms.
• Mindfulness Practices: Engage in mindfulness exercises to stay attuned to your emotional state. Benefits of informal mindfulness practices are established now through a lot of quality research.
• Professional Consultation: Seek guidance from mental health professionals for comprehensive assessments.

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Research Insight: The American Psychological Association (APA) recommends self-assessment tools and regular mental health check-ins as preventative mental health strategies.

2. How does stigma affect mental health?

Answer: Stigma surrounding mental health prevents many individuals from seeking the help they need. It often leads to feelings of shame, social isolation, and reluctance to access therapy or medication. This can make conditions worse, as untreated mental illness can impact relationships, work, and overall well-being.

Common Myths About Mental Health:

• “Seeking therapy means I’m weak.” → In reality, therapy is a proactive approach to self-care and personal growth.
• “Mental illness is rare.” → According to the World Health Organization (WHO), nearly 15% of people in India experience mental health disorders (WHO, 2023).

How to Overcome Stigma:

• Educate yourself and others about mental health.
• Speak openly about your experiences to normalize mental health discussions.
• Support those seeking help instead of dismissing their struggles.

Research Insight: The World Health Organization (WHO) highlights stigma as a leading barrier to mental healthcare, preventing individuals from accessing life-changing treatment (WHO, 2019)

3. Is mental illness genetic?

Answer: Genetics can play a role in the development of mental illness, but it is not the sole factor. Just as physical conditions like diabetes or heart disease can be influenced by both genetics and lifestyle, mental health disorders also arise from a combination of biological, environmental, and psychological factors.

Genetic & Environmental Influences on Mental Health:

4. Why is social support essential for mental health?

• Multiple Genes: No single gene causes mental disorders; instead, multiple genes interact to influence risk. pubmed.ncbi.nlm.nih.gov
• Environmental Factors: Life experiences, such as trauma or chronic stress, significantly impact mental health.
• Gene-Environment Interaction: The interplay between genetic predispositions and environmental exposures determines the likelihood of developing mental health conditions.

Answer: Having strong social connections is one of the most effective protective factors against mental illness. Support from friends, family, and professional networks provides emotional security, practical assistance, and a sense of belonging—factors that contribute to overall well-being.

How Social Support Helps:

• Reduces Stress: Talking to someone who understands can lower stress hormones.
• Improves Coping Ability: Supportive relationships provide guidance, reassurance, and different perspectives on challenges.
• Encourages Healthy Habits: Being socially engaged promotes positive behaviors like exercise, proper nutrition, and therapy adherence.

Research Insight: A Harvard study spanning 80+ years found that strong social connections improve mental health, longevity, and resilience.