When someone you care about is depressed, anxious, or just feeling kind of “blah,” it’s natural to want to help in any way you can.
Of course, figuring out how to lift someone’s spirits is easier said than done. Depending on what they’re going through and what they need from those closest to them, there are a variety of ways you can try to send a bit of happiness their way, or at least put a temporary smile on their face. Here are a few things to try.
1. Simply listen without offering solutions.
Sometimes, the best thing you can do is listen. Let them talk about what’s on their mind without jumping in to fix things. A compassionate ear helps them feel heard and understood, which can be incredibly comforting. You don’t need to have all the answers — just being there and showing that you care is enough. Phrases like “I hear you” or “That sounds really tough” can go a long way.
2. Send a thoughtful text or message.
A simple “Thinking of you” or “I’m here if you need anything” can mean a lot. Letting them know you care and are there for them, even virtually, can remind them that they’re not alone. It’s a small gesture with a big impact. You could also send a personal message recalling a shared memory or expressing how much they mean to you.
3. Offer to spend time together doing something low-pressure.
Source: Unsplash Invite them for a casual coffee, a walk, or a movie night. Low-pressure activities give them the option to say yes without feeling overwhelmed. Just being around someone who cares can help them feel a bit lighter. Make sure to give them the freedom to decline if they’re not up for it, but let them know the door is always open.
4. Make them laugh.
Share a funny meme, an inside joke, or a silly video. Laughter releases feel-good chemicals and can help break the cycle of sadness, even if just for a moment. Sometimes, a light-hearted distraction is exactly what they need. You could even recall a hilarious memory you shared together to remind them of happier times.
5. Remind them of their strengths.
Gently remind them of the qualities that make them wonderful. Whether it’s their kindness, creativity, or resilience, hearing what you appreciate about them can boost their confidence and help them see themselves more positively. Even if they can’t see it right now, knowing that you do can make a difference.
6. Give them a heartfelt compliment.
A sincere compliment can brighten anyone’s day. Point out something specific you admire — their smile, their style, or the way they handle tough situations. Authentic praise can remind them of their worth. Don’t underestimate how much a small, genuine compliment can lift someone’s mood, especially when they need it most.
7. Offer a comforting gesture.
Sometimes, physical comfort helps. A warm hug, a pat on the shoulder, or even just sitting close by can provide reassurance. If they’re not a fan of physical touch, a gentle smile or a reassuring nod works too. Your non-verbal support can speak louder than words and offer a sense of safety and connection.
8. Help with a small task.
When someone’s feeling down, even simple tasks can feel overwhelming. Offering to pick up groceries, help with cleaning, or run an errand can lighten their load and show you care. Practical help can ease their stress. Sometimes, just sitting with them and helping to organise their thoughts or to-do list can provide relief.
9. Remind them it’s okay to feel what they’re feeling.
Sometimes, people feel guilty for being down. Reassure them that it’s okay to feel sad, frustrated, or overwhelmed. Remind them that emotions are human and valid. This acceptance can take off some of the pressure to “cheer up.” Let them know it’s okay to take their time to process what they’re going through.
10. Share an uplifting memory.
Remind them of a happy moment you shared together — a fun trip, a hilarious mishap, or a heartwarming experience. Nostalgia can provide a little boost, helping them remember that there are good times to come. Reliving these memories can create a sense of warmth and connection, making them feel less alone.
11. Be patient and present.
Sometimes, the best support is just being there. Even if they’re not ready to talk or engage, your presence can be comforting. Let them know you’re there for as long as they need, without any expectations. This quiet support shows that they don’t need to perform or pretend to feel better — they can just be themselves.
12. Suggest getting outside for fresh air.
Nature and movement can work wonders. Invite them for a walk in the park or a trip to a nearby café. A change of scenery and some fresh air can help clear their mind and lighten their mood. Even a short stroll can have a calming effect and offer a break from whatever’s weighing them down.
