How to Reach Out for Help with Depression When You’re Struggling with Mental Health

Reaching out when you’re struggling with depression can feel nearly impossible. You may not know what to say, what to ask for, or how to begin. In this episode, mental health writer and advocate Sam Dylan Finch shares five practical ways to ask for support—complete with sample phrases you can use when words are hard to find.

Through candid conversation with hosts Terry and Dr. Anita Sanz, Sam highlights the importance of vulnerability, clear asks, and small but powerful connections that can make a difference long before a crisis. Whether you need someone to check in, distract you, or simply sit with you, this episode provides language and strategies to help you reach out without feeling like a burden.

If you’ve ever wondered what to say when depression makes reaching out feel impossible, this conversation will give you both the words and the hope to take that step.

Link to Sam Dylan Finch's original article: https://letsqueerthingsup.com/2018/03/03/10-ways-to-reach-out-when-youre-struggling-with-your-mental-health/

Primary Topics Covered:

• Why reaching out can feel so difficult during depression.
• How stigma and fear of “asking too much” keep people silent.
• The importance of early, upstream support before things reach crisis.
• 5 specific, practical phrases you can use when reaching out for help.
• Why small acts of support—like daily check-ins or distractions—matter more than we think.

Timestamps:

00:00 – Introduction to the episode and context from past conversations
 01:00 – Why reaching out when suicidal or depressed feels so hard
 02:40 – Common fears and feedback about asking for help
 04:00 – Introducing Sam Dylan Finch and his perspective as a writer and advocate
 05:20 – The impact of losing a friend to suicide and lessons learned
 07:00 – Why loved ones are often the first line of defense, not professionals
 08:00 – The need for practical language when asking for help
 08:35 – Tip #1: “I don’t know what I need, but I don’t want to be alone.”
 09:54 – Tip #2: “I’m struggling, and what I’ve been trying isn’t working—can we team up?”
 10:30 – Tip #3: “I don’t feel safe by myself right now. Can you stay with me?”
 10:55 – Tip #4: “I’m in a bad place but not ready to talk. Can you distract me?”
 12:28 – Tip #5: “Can you check in on me on specific days?”
 13:42 – Why small, consistent check-ins matter so much
 14:20 – Key takeaways: you don’t have to know exactly what you need to reach out
 16:59 – Early intervention and the power of upstream suicide prevention
 18:38 – Why even small gestures—like texts, emojis, or humor—can be life-saving
 19:36 – Looking ahead to Part 2: deeper crisis-level asks

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