Reach out, even if it feels awkward

A simple "I've been thinking about you, how are you really doing?" can mean a lot. You don't need to fix anything. Letting them know you've noticed is a good start.

Listen without rushing to solutions

Most people want to feel heard before they want advice. Ask questions, reflect back what you hear, and give them space to talk at their own pace.

Offer practical help

When someone is struggling, everyday tasks can feel huge. Instead of “let me know if you need anything”, offer something specific: dropping off a meal, picking up their shopping, or keeping them company on a walk. Specific offers are much easier to say yes to.

Keep showing up

Support isn’t one conversation. A short message a few days later, or inviting them to something low-key, tells them you haven’t forgotten. Even if they don’t reply or say no, the invitation still matters.

Look after yourself too

Supporting someone can be draining, especially over a long time. It’s okay to have limits and to lean on others yourself. You’ll be a better support if you’re not running on empty.

Know when to suggest more help

If your friend seems stuck, overwhelmed, or unsafe, gently encourage them to talk to a professional. If you're worried about their immediate safety, contact local emergency services.