Halloween is the season of costumes, haunted houses, and spooky stories. But beyond the candy and pumpkins, it can also be a playful reminder of the “monsters” many of us carry inside every day. Unlike the ones in horror movies, these inner monsters don’t lurk under the bed or chase us down dark hallways. They show up quietly in our thoughts, feelings, and behaviors, and sometimes disguised so well that we don’t even notice how much power they hold over us.
Let’s shine a flashlight into the shadows and explore three of the most common mental health “monsters” in my personal opinion: anxiety, depression, and perfectionism. By naming and understanding them, they lose some of their power and, like Halloween costumes, we realize that what looks terrifying in the dark can often be far less scary when brought into the light.
The Werewolf = Anxiety
Picture the werewolf, an ordinary figure most of the time, but when the full moon rises, it transforms into something overwhelming, unpredictable, and out of control. Anxiety is very similar and often works the same way. On the surface, you may seem calm and composed, but underneath there’s a constant hum of worry. Then, sometimes out of nowhere, anxiety transforms into racing thoughts, a pounding heart, or a fight-or-flight response that feels much bigger than the situation calls for. Like the werewolf, anxiety often thrives on fear of failure, fear of rejection, and fear of the unknown.
Anxiety often convinces us that the only way to stay safe is to avoid what scares us. But avoidance only strengthens the monster that is growing inside. Each time we run away, the werewolf that is anxiety grows larger. Now you may be asking me, well how do we ‘tame’ this werewolf that is anxiety? To you I would say you can do 3 different things in order to accomplish this. The first is simply to name it, just by saying, “this is anxiety talking,” can help separate you from the fear. The second is grounding yourself through things like breathing exercises, mindfulness, or focusing on your five senses can bring you back to the present. Finally, we have to face it in small steps. Exposure to your fears, one manageable step at a time, helps retrain your brain to realize the werewolf isn’t as dangerous as it seems.
As soon as we try to shine a light on what we are feeling, we are able to see it’s not a wild beast—it’s a part of us trying (in a very overprotective way) to keep us safe.
The Ghost = Depression
Ghosts drift silently, and are most often invisible to others. They linger in the corners, making us feel heavy, lonely, and disconnected. Depression is the same way, it can feel like a gray fog that follows you everywhere, even when no one else can see it. Like a ghost, depression makes itself known in quiet but persistent ways. Through loss of energy, withdrawal from loved ones, or a sense that joy has vanished. It can whisper thoughts of worthlessness or hopelessness, leaving you feeling haunted by emotions that don’t seem to let you go. And the ghost of depression is tricky because it often convinces people they should hide their struggles. But just like in folklore, ghosts lose their power when their story is brought into the open. To combat this we do something called ‘supporting the ghost’. Step one is to acknowledge it, saying out loud, “I’m struggling with depression,” is a powerful first step even if it sounds so simple. Step two is understanding that reaching out to a trusted friend, family member, or a therapist can often help bring light to the shadows where depression hides. The ghost thrives on isolation, when we let others in to see it, it doesn’t hold as much power as before. Step three is just to move gently and steadily. Even small steps like getting outside for five minutes or doing one simple task can start to weaken the ghost’s hold that it has on you. Depression wants us to believe we are alone, but the truth is that many people face this ghost at some point in their lives. Naming it and reaching for support takes away its invisibility.
The Vampire = Perfectionism
The vampire is elegant, polished, and always in control, at least on the outside. But behind that flawless appearance lies a constant hunger. No matter how much it consumes, it’s never satisfied. And speaking from someone who struggles with it, that is perfectionism in a nutshell. It feeds on high standards, self-criticism, and comparison. It whispers, things like “you’re not good enough,” and pushes you to keep going until you’re drained of energy and joy. Like a vampire’s thirst for blood, perfectionism’s hunger is never-ending. Even when you succeed, it quickly moves on to the next demand. And the scariest part is that perfectionism can trick us into believing it’s our ally. After all, who doesn’t want to do their best? But when we allow the vampire to take over, we lose balance. Instead of striving for growth, we are unfortunately striving for impossible standards that leave us empty. However, the good news is that we can outsmart the vampire that has a perfectionism mindset. We can challenge our all-or-nothing thinking by reminding ourselves that progress is what really matters, not perfection. We also have to be able to set realistic goals and ask the questions of, “what is ‘good enough’ in this situation specifically?” Instead of “what is the most unrealistic and difficult outcome of this scenario?” We also need to be able to practice self-compassion. Which means being able to treat yourself with the kindness you would offer a friend, instead of feeding the vampire with criticism. All of these ideas involve learning ways to set boundaries with perfectionism, and in return it allows the vampire to lose its bite.
How Do We Apply This?
Halloween reminds us that monsters aren’t always what they seem. Behind the masks of anxiety, depression, and perfectionism are very human needs of safety, connection, and acceptance. These inner monsters aren’t villains to destroy, but instead they are signals to pay attention to parts of ourselves that need care and compassion. It sounds silly, but just like kids go door-to-door collecting treats, you can go step by step collecting tools and support to face your own monsters. Therapy, support groups, journaling, or even small daily practices can help you turn fear into empowerment. So this Halloween, when you see this version of a werewolf, ghost, or vampire, let it be a reminder that you are not alone in facing your inner monsters and with the right support, even the scariest ones can lose their power.