5 simple but powerful ways you can help someone who feels depressed or anxious stay calm and gently move forward!

1. Grounding Techniques

• Guide them through the 5-4-3-2-1 method:

  • 5 things they can see

  • 4 things they can touch

  • 3 things they can hear

  • 2 things they can smell

  • 1 thing they can taste

• This pulls them out of racing thoughts and into the present moment.

2. Controlled Breathing

• Teach them to breathe in for 4, hold for 4, out for 6.

• This slows the nervous system, reduces panic, and creates a sense of control.

• You can even do it together to make it feel supportive.

3. Small, Manageable Steps

• Break big overwhelming tasks into tiny wins.

• Example: Instead of “I need to fix my life,” start with “I’ll drink a glass of water” or “I’ll step outside for 2 minutes.”

• Progress comes from consistent small actions, not giant leaps.

4. Anchor Them with Positive Connection

• Sometimes they just need a calm presence, not solutions.

• Remind them they’re not alone, listen without judgment, and validate their feelings.

• Gentle words like: “I’m here with you. We’ll take this one step at a time.”

5. Create a Forward-Focused Routine

• Help them set one simple daily ritual—like journaling, stretching, or a short walk.

• Pair it with something calming (music, tea, prayer, or meditation).

• Routines give stability and remind them they can move forward, even on tough days.