How can I help someone with depression?

Depression is a complex mental health condition that's more than just "feeling blue" or being sad. It's not just having a bad day or being in a bad mood that will eventually pass. Everyone feels down from time to time, and sadness is a normal human emotion. But depression is persistent and can interfere with a person's daily functioning and impact relationships, work, and self-esteem.

If you really want to help someone struggling with depression, it helps to learn about the condition first.

Common symptoms of depression include:

• Low energy
• Lack of interest or pleasure in things once enjoyed
• Mental exhaustion
• Irritability
• Feeling empty
• Isolation
• A sense of hopelessness
• Sleep and appetite changes
• Withdrawal from friends and family
• Unexplained anger
• Suicidal ideation

Keep in mind, depression symptoms can vary. One person might become quiet or withdrawn, while another may act perfectly normal but struggle with deep feelings of emptiness or hopelessness on the inside. It's essential to know that recovery is possible for many people, even in severe cases.

Research suggests that between 52% and 70% of people with depression can heal with treatment.

There isn't just one way to help someone with depression, but some words are more meaningful than others. And, certain phrases or statements will likely be less impactful. Arming yourself with the knowledge and information here means you can offer the most effective support possible.

Examples of language to use when talking to someone with depression:

• I'm here for you.
• You don't have to go through this alone.
• It's okay to not be okay.
• I will always be there, no matter what.
• If you need to talk-or not talk-I'm right here.
• I care about what you're going through.
• I'm not going anywhere.
• Your feelings are valid.

You might be tempted to offer some other well-meaning words that actually end up being harmful rather than helpful. It's critical not to alienate someone living with depression. Validating their emotions and state is far more effective than trying to "fix" their issues. Phrases or statements that minimize pain or suggest quick, easy solutions to their experience can do more harm than good.

Be careful about saying things like the following to someone with depression:

• Just think positive.
• Others have it worse.
• It's really not that bad.
• Everyone has bad days.
• Come on, snap out of it.
• You have a lot to be grateful for.

For many people with depression, the weight of isolation or feeling like a burden can be unbearable. If you notice someone starting to pull away or becoming increasingly less responsive, offering a steady presence will mean more than you might realize. Small, simple gestures show how much you care and reinforce that you're there.

Make sure you're offering companionship and support without pressure. It's important to respect boundaries when dealing with depression, even if someone starts to decline invites or is distancing themselves from others. Be patient and let them know that you respect their space and that you're not keeping score. Depression is lonely-remind them with both your words and your actions that you want to be there for them but don't need (or expect) anything in return.

To be present, you can:

• Check in via text or a quick call to say something like, "Just wanted to let you know I'm thinking of you today…no need to reply."
• Invite them to do something low-maintenance. It can be as simple as asking them to come over, suggesting you'll stop by, or offering to go for a walk. Reassure them that you don't have any expectations and that even if they want to sit in silence, you'll be there for them, in whatever way they need.
• Make and share a playlist to remind them you're there.
• Drop off a meal on their doorstep and text to let them know it's there.
• Send a letter, card, or note to say you're thinking of them.
• Offer practical help, such as running errands or assisting with chores.

While many holistic and self-help tools can help someone with depression, sometimes, professional treatment is necessary. There are many types of therapy for depression available. Professional mental health help, medication, and treatment can be critical for someone learning to manage symptoms of depression, so don't be afraid to suggest it.

Keep in mind that severe depression can make the mere idea of asking for help overwhelming. Gentle encouragement helps normalize the need and clarifies the process. Steer clear of giving ultimatums, though. Your help shouldn't be conditional, and it should always prioritize creating a safe and trusting environment.

You can share something like:

• Many people seek therapy when life feels overwhelming. Have you thought about going?
• There's no shame in needing help-it's actually really brave.
• If you'd like company when you go to your first appointment, I'm here for you.
• If traditional therapy feels too scary or overwhelming, there are other options. Have you thought about trying something like online therapy? I've heard it's convenient, affordable, and really easy to get started.
• I want you to know, you're not alone-there are people trained to help you, and I will be there every step of the way.
• There are crisis lines, like 988, you can reach out to if you need help.

Depression can make even basic things and everyday tasks feel impossible. Showering, dressing, eating a healthy meal, or even just getting out of bed can feel insurmountable. One way to really help a person with depression is by reducing some of their burdens.

Don't throw out vague offers, though. Think of small but real ways you can help. And keep in mind, they might reject your offer. If that happens, try not to take it personally-your willingness to be there is worth more than anything, and it's something they'll remember. It's also crucial to let them go at their own pace if they do accept your help. Any step forward, no matter how small, is progress worth celebrating.

Offer specific help like:

• Can I bring you a meal?
• Want to go for a short walk?
• Need help making that appointment?
• Offer to throw in a load of laundry or tidy up-just ask them: What can I help you with today?
• Go grocery shopping.
• Check in to see if they need help with bills or paperwork.
• Offer to drive them to therapy or accompany them to their appointment.

Supporting someone with depression can also take an emotional toll on you, so remember to be kind to yourself. Helping a friend or loved one navigate their mental health can be a lot, even if they are seeking professional treatment and support. If you notice you're feeling anxious or overwhelmed along the way, this is common (and okay). But you can't keep giving to others without taking care of yourself. When you protect your own mental health, you'll have more to give to someone who's struggling. Self-care isn't selfish or unreasonable-it's essential. Creating balance in your life ensures you have the energy to keep showing up.

Ways to practice self-care:

• Make time to rest and take care of your own well-being.
• Be realistic about what you can offer.
• Show love while understanding you can't "fix" anyone else.
• Eat healthy and regular meals.
• Make time for your own hobbies, friends, and interests.
• Try journaling or using Headspace meditations for sadness if you're feeling the weight of caring for others.
• Consider talking to a therapist.

Depression is a common mental health condition that, according to research, affects an estimated 21 million adults in the United States. While most people do not become suicidal, depression is a risk factor for suicidal thoughts and tendencies. It's vital to take any talk of hopelessness, suicide, or self-harm seriously. Knowing the symptoms and signs of crisis is critical when you're trying to help a friend or loved one who's depressed.

Signs someone with depression might be in crisis include:

• They talk about feeling worthless, hopeless, or like a burden.
• They're talking about death more often.
• They make comments like, I wish I could go to sleep and not wake up.
• They begin to withdraw from friends and activities they once enjoyed.
• They start to give away possessions or say goodbye to friends and family members.
• You notice a sudden sense of calmness after a period of despair.

If you feel like someone is exhibiting any of these warning signs, symptoms, or behaviors, you should:

• Stay with them or check in more frequently.
• Take them to an emergency room.
• Encourage them to reach out to a crisis line.
• Make sure they know the numbers for hotlines or other crisis resources like 988.
• Remove anything they might use for self-harm.

In an emergency, never hesitate to seek medical attention or contact emergency services. It's always far better to react than to underestimate risk.

If you need support for a mental health condition, please talk with a licensed provider. If you are in immediate danger, please contact your local emergency services or go to the nearest emergency room. If you are located in the United States or Canada and you are having thoughts of suicide or self-harm, please call or text 988, the Suicide and Crisis Lifeline. You can find additional international mental health resources here.

Headspace offers tools and guidance for those living with depression as well as for anyone trying to help. Our science-backed resources are designed for every stage of the journey through depression.

• For someone living with depression: We provide online therapy and guided meditations to support depression, stress, and sleep.
• For someone trying to help a friend with depression: We offer online therapy and meditations for compassion, burnout, and emotional boundaries.

Headspace is a tool that helps both sides of a relationship with care, expert advice, and gentle understanding to help you through the therapy process. In moments of crisis, overwhelm, or stress, fast and easy access to mindfulness and therapy can provide immediate relief while offering clarity on next steps. Headspace is the compassionate companion you need for support when dealing with depression.

You might not have the perfect words or message to help someone with depression. There isn't a magic wand that can instantly fix things for someone who's struggling. But that's okay. What matters is that you're present, without judgment. You have the power to offer life-changing help, and you don't need all the answers to make a difference. You simply need to be loving, patient, and equipped with tools and resources that can help.

Depression is hard, but connection, even if it's quiet, can be powerful. With Headspace, you and your loved ones have the resources you need to heal and grow.

_Sources:

_{1. Novick, Diego, William Montgomery, Ellen Vorstenbosch, Maria Victoria Moneta, Hector Duenas, and Josep Maria Haro. 2017. "Recovery in Patients With Major Depressive Disorder (MDD): Results of a 6-month, Multinational, Observational Study." Patient Preference and Adherence Volume 11 (October): 1859-68. https://doi.org/10.2147/ppa.s138750. Accessed July 31, 2025.}

_{2. "Major Depression." n.d. National Institute of Mental Health (NIMH). 2023. https://www.nimh.nih.gov/health/statistics/major-depression. Accessed July 31, 2025.}