It’s important to regularly check in on your friends, not just to catch up, but to see how they’re really feeling. If you suspect that a friend might be experiencing depression, it’s essential to understand what that means and how you can help. Depression is a serious condition, and a supportive friendship can make a significant difference during such difficult times.
One effective way to provide support is by using the ALGEE Action Plan, a framework developed by Australia Mental Health First Aid to guide people in assisting someone with mental health concerns, especially depression. ALGEE stands for:
- A = Approach
- L = Listen
- G = Give support
- E = Encourage professional help
- E = Encourage other supports
- Approach your friend and talk to them about how they may be feeling. This helps with assessing the crisis itself and ensures a better chance of you assisting your friend who may have depression.
- Listen to what they have to say. This may take time, as depression is not an easy topic to communicate about but reassure them that there is no judgement coming from you, and that you are simply with them to hear their concerns.
- Give support and any information you may know. This helps to make your friend feel that they are not alone. It’s also vital to continue giving reassurance during this time.
- Encourage professional help. Try not to pressure your friend into talking to someone but suggest that it will make them feel much better and give them access to the right type of help that they need.
- Encourage other support. You could brainstorm together with them to come up with some self-help ideas and other strategies that can help them cope with depression. Here are some useful self-help tips that may be ideal for your friend:
Practice mindfulness
This can be as simple as quick breathing exercises or listening to meditative music to gather your thoughts. It allows for better control of what is happening to your body and brings self-awareness to the physiological responses you are experiencing.
Invest your time in yourself
Learn a language or how to play a musical instrument you’ve always wanted to. The idea is to spend time with yourself and explore other outlets and skills that you may never knew you were capable of doing.
Try to stay connected
Having support is vital in overcoming depression and this can be challenging because of the tendency to want to withdraw from others. A simple way to stay connected is talking to those who care about you and who you trust. Also, staying connected doesn’t necessarily mean with people either – pets are great companions and caring for them is a nice exchange of support.
Go out in the sunlight!
Sometimes this can be unattainable during cold winters, but when you have the chance, go outside, even if it’s just the front porch or backyard and relax in the sunlight. This brings natural brightness and freshens the mind a little bit. If you are unsure of going outside, try bringing in as much sunlight by opening up curtains or windows.
While the ALGEE steps are outlined in order, they don’t have to be followed sequentially. Do what feels right for you and the situation. The most important thing is that your support comes from a place of care and empathy.
By using this action plan, you’ll feel more equipped to support a friend with depression and you’ll also deepen your understanding of mental health. Your presence, patience, and willingness to help can be life-changing for someone going through a difficult time.
