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Explore ways to build up your support network
Staying well-connected to friends and family while struggling with depression can be a challenge. When you’re in so much pain, it is easy to shut yourself in your room under a pile of blankets and let calls and texts go unanswered. Having high-quality relationships with others can be protective against depression; however, and can help you to start feeling better.
Use the following resources to figure out ways to increase your socialization, depending on how much effort it takes to leave the house.
Leaving House Requires High Effort / Seeking Online Socialization
Opportunities That Require Less Effort
Sometimes, getting out of the house and talking to people is too much to handle. The following suggestions can be done from your home & minimize voice conversation, but still provide you with some form of socialization.
TV Can Count, If That's Where You're At.
- If you’re not socializing at all, try doing something (even if it’s small) to expose yourself to another person- this can be through a text message or short phone call with someone, or can even be through watching a TV show or YouTube video with people in it.
Just Be With Someone Else
- Sometimes having full conversations with others can be overwhelming. Call someone you trust, (or go where they are if they’re physically near you), and say, “I’m not feeling too well and I don’t want to be alone. Could we just be together right now and not talk? It’s just nice to have a friend.”
Get Online Support
Feeling like you’re not alone in your experience is incredibly powerful.
- Don’t feel like talking with other people? Try talking with an Artificial Intelligence supportive chatbot, such as Wysa or Woebot.
- Have online conversations with other people going through similar experiences. Try out:
- Forum-based support websites/apps, for example:
- Online/app-based support live chats: for example:
- Just watched an interesting TV show or YouTube video or read a great online article? Go to the comments section on the article/video host page or social media page & respond to others’ comments.
- Have a particular interest or hobby? Find an interest-based online forum (by searching “[hobby/interest name] online forum” in Google or Facebook) and engage with the discussions. (Examples of forums here, here and here.)
Hashtags Are Helpful
- Social media can be a place to have meaningful conversations with others, if you know where to look. Hashtags can be a great way to filter results so they’re more relevant. For example, as a start, try the following hashtags on Twitter to introduce you to various mental health communities: #SickNotWeak, #SPSM (stands for Suicide Prevention Social Media), #KeepTalkingMH
Opportunities That Require More Effort
If it is overwhelming to leave the house right now, but you’re comfortable doing activities from home & having conversations with others, try the following:
Video/Phone Support Groups
- Support groups can be a great way to share your experience and learn from others’ experiences. If you’re not ready to show your face, simply turn your camera and/or microphone off and listen. Go at your own pace.
- Support Groups Central – is a database of video-based support groups.
- DBSA – offers online and in-person support groups.
- Recovery International – offers online, phone, and in-person meetings.
Call a Warmline
Not in crisis, but just need to talk to someone? Try calling a warmline! Warmlines were created so that people can have non-crisis support calls with trained volunteers. These calls are typically free, confidential, and run by people who understand what it’s like to struggle with mental health problems.
What to know before you call:
- Call a warmline in your own state first, if one exists.
- If one doesn’t exist or is busy, call a warmline in another state that is close to you and provides national service.
- When you call, they might ask for some information, like where are you calling from.
Pursue Your Interests/Hobbies – Virtually!
- Many places offer virtual classes or club meetings. Try searching ” online [activity name] meetings/classes”. Some examples include:
Virtual Volunteering
Virtual volunteering has many rewards – not only do others benefit from your help, but giving back to others can improve your mood. Check out the following opportunities below:
- Provide tutoring and/or advice to low-income high school students to help them succeed through UPchieve.
- Virtually help veterans and their families with career prep through mock interviews or job search advice. See Hire Heroes USA for more info.
- Be an online emotional support person at 7 Cups.
- Use your vision to solve tasks for blind and low vision people with Be My Eyes.
- Send a card or letter once/week to someone undergoing chemotherapy. Apply at Chemo Angels.
- Find additional virtual volunteer opportunities at VolunteerMatch.
SOURCE: 25 Volunteer Jobs to Do from Home
Leaving House Is Not an Issue
Opportunities That Require Less Effort
Go to a Coffee Shop & Sit Down for a Little While
Coffee shops can be a great starting place for when you aren’t feeling up for talking to many people, but you also don’t want to feel alone. Plus, the promise of coffee and/or a sweet treat can be a great motivator to get out of the house. Make it a goal to have a short interaction with at least one person, even if that means saying hello and asking how their day is going.
Go to a Park
Along the lines of the coffee shop, spending time in a park can be a great way to spend time with people, without necessarily having to talk extensively with them. Have a dog? Go to a dog park and strike up a short conversation about another person’s pet. Easy conversation start + you’ll have your furry friend there for moral support.
Opportunities That Require More Effort
Say "Yes"
While it may be difficult for you to initiative making plans, try to resist the temptation to say no to invitations from others to spend time with them, even if you really don’t want to go. Oftentimes, you may notice that if you are able to spend time with people you care about, your mood will also improve.
Reconnect with Old Friends
Reconnecting with old friends usually isn’t as scary as meeting a new group of people. Check out social media for ideas and then send people some texts to check in and perhaps make plans to meet.
Join a Meetup Group
Meetup is a website created for people to connect with others and find in-person events for people with similar interests. Find meetups for activities such as reading books, watching movies, playing sports, making crafts or create your own group if your interest isn’t represented.
Take Adult Classes
Participating in an adult class or workshop can be a great way to meet others while learning something new. Want to make some new culinary creations? Take a cooking class and chat with the people at your table, Search for available classes online, from crafting to dancing to woodworking classes, or check out local community colleges.
