Have you ever found yourself feeling alone and depressed, with no one to turn to? 

Only, you know you have people who care. You just don’t want to bother them with your problems.

This is entirely normal, but that doesn’t mean it’s healthy. Sometimes, all it takes to shake us out of our blues is to have someone to talk to. Worse, though, is when you’re in a mental health crisis, and you feel like no one cares. One form of depression is smiling depression where the people affected hide emotions and pains behind their smile and it is difficult to figure out that something is wrong with them.

When you’re at your lowest, how do you reach out to anyone? 

It’s hard to admit you’re struggling emotionally, but it’s absolutely essential. You matter; your feelings matter. You may feel like you’re underwater right now, but you can save yourself by throwing out a rope. 

The next time you feel despondent, don’t go through your mental health crisis alone. Use one or all seven of these tips to reach out and stop yourself from drowning in your emotions.

1. Call a Crisis Hotline

You know you’re struggling, but you don’t want to burden others with your issues.

An anonymous person at the crisis hotline gets paid to listen to your troubles. Even better, they’re trained in how to give you good advice.

Print out this list or save the numbers to your phone and call any of them when you’re feeling dangerously low:

  • SAMHSA’s National Helpline 800-662-HELP (4357)
  • Suicide Prevention Hotline 800-273-8255
  • National Domestic Violence Hotline 800-799-7233

This resource has a complete list of other numbers if these aren’t what you’re looking for. Whether you need help keeping a roof over your head or you need direction for other problems, there’s probably a number on here that can help.

2. Call Your Therapist

If you don’t already have a licensed mental health counselor working with you, it’s an excellent idea to find one.

Some employers offer a program called an EAP. If your company does, you can get counseling for free.

Counseling has a lot of benefits, like:

  • Narrowing down the problem and triggers that upset you
  • Learning ways to cope with your depression
  • Improving your self-esteem and social skills
  • Finding strategies to manage your anxiety

Your counselor has taken an oath to keep anything you say private. Unless you are a threat to yourself or others, a therapist is someone you can vent to without fear of judgment.

3. Write Everything Down and Share It

Journaling is one of the top techniques recommended by psychologists to help us deal with our emotions.

It can be tough to speak our thoughts. But if you write them down and give them to someone you trust, they have a better insight into what’s going on in your head.

It’s also a superb strategy to bring your journal to your counseling appointments. You might be having a great day at that moment, but the journal tells the truth about your low thoughts.

4. Have a Code Phrase

Saying, “Hey, I’m feeling depressed or suicidal right now,” isn’t easy, either. 

Have a trusted friend or relative on hand that you can call when you’re in a dark place. 

Come up with a code phrase when you’re feeling good. It can be as simple as, “Can we get together soon?” Share it with them and only use it when you urgently need some emotional support.

5. Set Up a Phone Call or In-Person Date

Think about it. 

If someone reached out to you and said they really needed a friend at that moment, wouldn’t you at least offer a conversation?

You may not have anyone nearby, but you probably have hundreds of acquaintances on social media.

Send a few messages out to individuals you know are good people. Ask them if they would have time to chat at some point in the next day or two. Don’t get upset or take it personally if they can’t drop everything and talk right then.

6. Work With a Team

Two heads are definitely better than one in some things. 

When you work with others to develop a plan to get you through your struggles, they may have ideas you hadn’t thought of.

Your team can include friends and family, or it might be your therapist and medical doctor. 

The key to working with anyone as a team is that you need to be honest with them. If you’re not, they can’t give you advice or treatment plans, and if they do, they may not work as well as they should.

7. Ask For Distractions

Sitting around your house alone is probably the worst thing you can do when you’re depressed. However, it’s also what we tend to back ourselves into when we don’t want to socialize.

Call up a friend or relative and tell them you need a distraction from your worries. Let them know whether you feel like you can be out and about in public, or ask them to come over and hang out.

If you have to be alone, don’t sit around your home. Go to a mall, go for a walk, or find another way to get out of the house.


Society conditions us to hide our emotions. But sharing your feelings with someone is the best way to get through a mental crisis.

When you feel like you don’t want to be alone or you’re drowning in your feelings, reach out using one of these methods. You’re not alone, no matter how low things seem, life is happening in the moment. You matter.

[Author Bio]

Susie is our General Manager and has been with Copper Beech at Auburn for 10 years! Susie is a huge asset to our team. In Susie’s spare time she enjoys spending time with her family, her three boys, and her dog Gunner.