Opening up to friends & family

Mental health struggles are not something anyone needs to take on alone. Having support, even from one person, can make a huge difference. This guide will help you feel more comfortable reaching out and opening up to those closest to you.
Group of friends looking at their phones and talking

Why should I do it?

Being vulnerable is scary because it opens us up to the unknown (“What will they say?”) and even the possibility of rejection. This is especially true for mental health—many people have their own preconceived notions or cultural beliefs that shape their understanding of mental health. 

Social media can make us more uncertain: Everyone seems to be their best selves at all times. But, even if someone seems like they’re perfect, it’s important to remember that it’s not their reality. This fake reality can sometimes lead folks to feel like they’re different or alone. While feeling different or alone doesn’t feel great, it’s important to recognize that being vulnerable is a strength—not a weakness. It takes courage. 

How and when should I talk about my mental health?

There are a few things to keep in mind before opening up about how you’re feeling to someone you love. Sometimes these conversations will happen organically, but in an ideal world, you can plan for yourself to have more control.

Preparation

It’s worth it to prepare ahead of time for conversations so you’re able to articulate everything you want to say. This can be accomplished by writing down your thoughts or even by using a voice recording app on your phone.

You might have a lot of feelings that have been left unsaid for some time, and some decisions to make about what you are ready to say right now. You don’t have to tell someone all of the details right away if you don’t feel like it, but even mentioning you’ve been struggling is a huge first step. Being thoughtful about what you want to say—and not say—ahead of time can set you up for a successful interaction.

How and when should I talk to a loved one about their mental health?

If you sense your loved one is struggling with their mental health and want to provide support, starting a conversation may feel daunting. You may worry about saying the wrong thing, and want to come off as supportive. It may be that no one taught you how to have these conversations, so it feels hard. 

That being said, if a loved one trusts in you, it’s important you feel comfortable being there for them, at least initially. While not a complete list, here are a few potential ways to approach the conversation in a safe way:

  • Make sure you’re in a quiet environment where you can both provide your undivided attention. It is best if this is a private location that feels safe for everyone.
  • If your loved one is speaking, focus on listening rather than providing direct advice or drawing on your own experiences. It can be tempting to jump in to argue your own case based on your memory or experience, but their feelings are always valid. Allow them time to speak and space to feel. Acknowledge how hard it must be for them to tell you their story.

What’s the difference between talking to a loved one and talking to a therapist?

There are a few notable differences between speaking to a therapist or psychiatrist about your mental health and speaking to a loved one. Neither, however, is a replacement for the other and both are important for mental health support.

Objectivity

A mental health provider or therapist can provide an objective, qualified perspective on your situation and circumstances. This isn’t necessarily the case when it comes to those closest to you, who already have cultivated a deeply ingrained impression of you. The space a therapist can provide can be especially helpful when we need to openly express feelings about our loved ones as well.

What steps can I take right now?

When you choose to open up is entirely up to you—it is your experience and your story after all. That being said, being open about your mental health can be an intimidating process, and that’s why it can be helpful to break it down into smaller tasks that build towards your ultimate goal: 

  1. Write down what you’d like to express. Putting pen to paper (or fingers to phone) is a good way to articulate your thoughts while still keeping them private until you’re ready to share. You can start by journaling your thoughts and feelings. Don’t worry about structure or goal or judgment at first. Doing this can eventually lead you to more specific topic outlines for your conversation with a loved one.
  2. Figure out when and where you’d like to connect. Brainstorm when and where might be an ideal setting to open up. You can write down a few options, then go with whichever makes you feel most comfortable.
  3. Think about which loved one you want to talk to. It can be tempting to want to tell all of the people in our inner circle once we are ready to disclose, but it’s important to rip off the band-aid by just starting with one. Think about who you would feel most comfortable being open with and who would be best in responding to and supporting you. This can be hard to predict, of course, but you might have an idea.
  4. Be kind to yourself. It takes incredible courage and bravery to be open with another person when you’re struggling. It’s natural to have fears and doubts but allow yourself a moment to feel proud for deciding to take this important step toward feeling better.
  5. Make plans for self-care during and afterward. It’s important to know that you’ll have feelings and reactions that come up when talking about your mental health, especially if it’s the first time. Just as you plan your conversation, plan your self-care.