Mental Health Awareness Month: How to Support a Friend or Loved One Who’s Struggling
May is Mental Health Awareness Month—a time to shine a light on emotional wellbeing, break the stigma around mental illness, and remind each other that no one has to struggle alone.
If someone you care about has been feeling down, anxious, overwhelmed, or just “not themselves,” you might be wondering what you can do to help. You don’t need to be a therapist to make a difference. Sometimes, just knowing someone cares can be a lifeline.
As a therapist, I often hear clients say things like, “I didn’t want to be a burden,” or “I didn’t think anyone would understand.” Your support—offered with kindness and empathy—can be the encouragement someone needs to take the first step toward healing.
Signs Someone May Be Struggling with Their Mental Health
Mental health challenges can look different for everyone, but here are some common signs to watch for in a friend, partner, family member, or colleague:
Withdrawal from social activities or relationships
Sudden mood changes, irritability, or emotional outbursts
Persistent sadness, hopelessness, or anxiety
Changes in sleep or eating habits
Loss of interest in things they used to enjoy
Increased substance use
Talking about feeling like a burden or wanting to disappear
Trust your instincts. If something feels “off,” it’s okay to check in.
How to Support a Loved One Struggling with Mental Health
Here are some practical and compassionate ways to show up for someone who may be having a hard time:
1. Start with a Gentle Check-In
You don’t have to have the perfect words. Just letting them know you care can mean everything. Try:
“Hey, I’ve noticed you seem a little down lately. I’m here if you want to talk.”
“You’ve been on my mind—how are you doing, really?”
Keep it low-pressure. They may not open up right away, and that’s okay. Your goal is to create safety, not to “fix” anything.
2. Listen Without Trying to Solve
When someone finally shares what they’re going through, resist the urge to jump into problem-solving mode. Instead, listen with empathy. Reflect what they’re saying. Let them feel heard.
Phrases like:
“That sounds really hard.”
“I’m so glad you told me.”
“You don’t have to go through this alone.”
...can be incredibly powerful.
3. Normalize Therapy and Self-Care
It’s common for people to feel ashamed or scared to seek help. You can gently encourage therapy by saying things like:
“Talking to someone helped me when I was going through a rough time.”
“There’s no shame in getting support—therapy is a sign of strength, not weakness.”
If they’re open to it, you can even help them find a therapist or offer to sit with them while they look for one.
Looking for a compassionate therapist? I offer support for anxiety, depression, burnout, and more—reach out today fore more information.
4. Offer Practical Support
Sometimes people struggling with mental health find it hard to do everyday tasks. Offering specific help can go a long way:
“Can I bring you dinner this week?”
“Want to take a walk together?”
“I’m going to the store—need anything?”
Avoid vague offers like “Let me know if you need anything.” Instead, think tangible and doable.
5. Respect Their Boundaries
Supporting someone doesn’t mean pushing them to talk or act before they’re ready. Let them lead the way—and if they set limits, honor them. You can still check in periodically to let them know you care.
When to Encourage Professional Help
If your loved one talks about self-harm, hopelessness, or feeling like a burden, don’t ignore it. Gently but firmly encourage them to reach out to a therapist or mental health professional.
If they’re in crisis, contact a local crisis line or call or text 988, the Suicide & Crisis Lifeline. You’re not alone in helping them.
Take Care of Yourself, Too
Supporting someone else can be emotionally draining, especially if you’re worried or unsure how to help. Make sure you’re also checking in with your own wellbeing. You can’t pour from an empty cup.
Therapy isn’t just for people in crisis—it’s also a great space to process your own feelings and develop healthy boundaries.
Final Thoughts: Small Acts of Support Can Change a Life
You don’t need to have all the answers to make a meaningful impact. Just showing up with kindness, empathy, and a willingness to listen can offer hope to someone who feels lost.
This Mental Health Awareness Month, let’s all make an effort to check in on our people. You never know who might need it.
Looking for Support or Ready to Start Therapy?
If you or someone you love is struggling, I’m here to help. I offer a safe, supportive space for adults navigating anxiety, depression, life transitions, and more.
