If you have a friend or loved one at risk for depression, your support could make a difference. Strong emotional and social support networks may help them be less likely to become depressed.
Support can help them build resilience, cope with challenges, strengthen mental well-being and navigate life’s ups and downs.
“Emotional support is providing support to someone who may need help or comfort when they are experiencing a difficult time or big feelings that they are struggling to manage on their own,” said Alexzis Figueroa, a licensed clinical social worker and director of behavioral health services with Banner Health.
“Emotional support doesn’t come from viewing someone as incapable or inadequate. It’s acknowledging that we all experience emotions and have emotional thresholds – and some of the best medicine is each other,” she said.
You can provide emotional support to an acquaintance, co-worker, friend or family member. “People can also get emotional support from therapy, spiritual or religious support and animals,” Figueroa said.
The importance of social support in helping to prevent depression
“Depression usually indicates that someone may be struggling in a way that can be difficult to navigate alone. People with depression don’t just have the weight of a feeling. They struggle with an illness that affects the body, the mind and relationships,” Figueroa said.
With depression, a person’s perspective is shifted so they may feel hopeless, have low self-esteem and/or may not be able to see past the space they are in. They may feel alone and believe others don’t want to deal with them.
There are a lot of benefits of emotional support. People with strong support networks have:
- Lower levels of stress, so they can better manage tough situations
- Improved coping skills, because knowing someone is there provides confidence
- More resilience, emotional strength and stability
- Fewer feelings of isolation
“An emotional support system can help someone feel connected and cared for. It can be a way to inspire coping strategies. Emotional support can also open up the conversation to destigmatize what a person is going through and normalize it the same way we talk about pain and medical issues. It can open up mental and emotional space to find out what someone needs and how to support them,” Figeroa said.
Keep in mind that everyone is at risk of depression and mental health struggles. “Mental health is health – and we have to ensure that we are having conversations about mental health as regularly as we do about dental and wellness appointments,” she said.
Types of social support that can help prevent depression
You can take different steps to help someone with depression. Whatever you do, it’s important to be non-judgmental and present. Educate yourself about what depression is and how it’s showing up for your loved one.
“Don’t assume you know or understand their symptoms and feelings. Ask open-ended, empathetic questions. Let a person know that you are there with them in the depths of their experience and ask what may be helpful,” Figueroa said.
Practical support
People who are at risk for depression may feel overwhelmed. Knowing someone is there to lend a hand can reduce responsibilities, lower stress and create some stability.
Practical or tangible support for mental health could be:
- Picking up groceries
- Caring for children
- Helping with transportation
Positive social interactions
Spending time with others can boost mood and help prevent feelings of loneliness. Positive interactions create a sense of belonging, which can help protect against depression. They remind people that they’re valued and they’re not alone.
These activities could include:
- Preparing food for them
- Sharing a meal
- Helping them clean their home
- Going for a walk
- Attending a small event
- Chatting about shared interests
Emotional support
This type of support involves listening, validating feelings and showing empathy. Offering a kind word or being there during a tough time can make someone feel understood and cared for.
Offering emotional support might mean listening to the person talk about their feelings without judging them, reassuring them during difficult times or celebrating their achievements.
“It can be verbal, with things like empathy, non-judgmental approaches and encouragement, or it can be non-verbal — literally sharing space with someone or just being present,” Figueroa said.
Informational support
Sharing advice or resources can help people address their challenges. It could mean researching and recommending mental health professionals or providing information on coping strategies.
Keep in mind that emotional support to prevent depression doesn’t come from offering money or actual medical care — those may be helpful but they are different types of support.
Tips for supporting someone at risk of depression
Recognize the signs of depression, such as:
- Persistent sadness
- Loss of interest in activities
- Difficulty concentrating
- Being withdrawn or overwhelmed
If you notice these signs, you can:
- Offer practical help.
- Listen and validate their feelings with phrases like, “I’m here for you” or “That sounds really difficult.” Don’t try to offer solutions.
- Invite them to join you in simple social activities.
- If they're open to it, suggest mental health resources, hotlines, support groups or information about therapy.
Lots of different techniques may be helpful in preventing depression. “Healing is a pathway of ups, downs and turnarounds. It’s unique for everyone. Medications and therapy are supports and evidence-based practices, but they are not the only way to heal,” Figueroa said.
“Healing is found in relationships, in connection with the Earth, sunlight and nature and connection with cultural practices, foods, music and dance. Healing is found in self-discovery, enlightenment and movement. Healing is found in you – you may just need some support in rediscovering that,” she said.
Be sure to monitor anyone who might be depressed and also have dangerous thoughts. “It’s important to know that depression can be accompanied by suicidal thinking or self-harming. Asking questions helps you know when your loved one may need support from therapists, crisis counselors or other family members,” Figueroa said.
How to strengthen your own support system
Building a strong support system can help your own mental health. “Strengthening your support system ultimately starts with community. Identify activities or things you are interested in and find your tribe – the gym, religious/spiritual supports, volunteering or maybe going to a coffee shop and getting to know your neighbors,” Figueroa said.
Here are some ways to strengthen your network:
- Reach out to family and friends. “It can be as simple as strengthening the current friendships and familial relationships that serve you while also setting boundaries with people whose relationships are damaging or no longer serve you,” Figueroa said.
- Join local clubs, volunteer groups or online forums.
- Connect with school- or career-based groups.
Strengthening your own support system starts with you. “Are you engaging in practices to take care of yourself? Do you have a self-care routine or take slow-down moments to check in with what you need and what fills your cup, so you have the capacity to show up for yourself and connect with others?” Figueroa said.
“If you aren’t quite there yet, identify some ways for self-exploration and growth through journaling, reading, meditation, nature, therapy, music or even exploring your cultural roots and expanding on who you are,” she said.
The bottom line
Emotional and social support for mental health are powerful tools in preventing depression. By offering empathy, practical help and positive interactions, you could make a meaningful difference in someone’s life.
If you or a loved one is struggling, Banner Health can connect with support. Reach out to one of our experts for help on your journey to better mental health.