Depression Support: What to Say When You Don’t Know How to Ask for Help

Being told to “just ask for help” isn’t helpful when you don’t have the words. In this episode of Giving Voice to Depression, mental health advocate Sam Dylan Finch shares his first five practical scripts for reaching out when depression makes it hard to speak up.

As a suicide attempt and suicide loss survivor, Sam understands the barriers that keep people from asking for help—and why clear, specific language can save lives. From simply saying “I don’t want to be alone” to asking a friend to check in on you, these tools give you a starting point when words feel impossible.

This episode offers compassionate, real-world guidance that makes asking for help with depression less intimidating and more doable.

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

Link to Sam's blog: letsqueerthingsup.com/tag/mental-health/

Primary Topics Covered

• Why “just ask for help” isn’t always realistic advice
• Sam Dylan Finch’s personal story of loss and survival
• 5 practical scripts for reaching out during depression
• Asking for company when you don’t want to be alone
• How to make specific requests that loved ones can honor
• Asking for distraction when you’re not ready to talk
• Why check-ins can be lifesaving
• The role of peer support in mental health recovery

Timestamps

00:00 - Introduction to Giving Voice to Depression
 01:02 - Social media posts that inspire peer support
 02:29 - Introducing Sam Dylan Finch: writer, advocate, survivor
 03:06 - Why Sam wrote “10 Ways to Reach Out When Struggling”
 03:54 - Losing a close friend to suicide and lessons learned
 04:42 - Why loved ones—not just clinicians—matter in crisis
 05:20 - Normalizing the need to ask for help
 06:03 - Script #1: “I don’t want to be alone”
 07:00 - Script #2: “What I’ve been trying isn’t working—can we make a plan?”
 08:46 - Script #3: “I don’t feel safe—can you stay on the phone or come over?”
 09:39 - Script #4: “I’m in a bad place, but not ready to talk. Can you distract me?”
 11:49 - Script #5: “Can you check in with me (on a specific schedule)?”
 13:36 - Why connection and visibility matter in recovery
 14:48 - How early check-ins prevent crises from escalating
 15:13 - Closing reflections and preview of Part 2

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