The Long Haul: Ongoing Support and Realistic Expectations
A mental health crisis is an acute event, but recovery is often a long-term process with ups and downs. Supporting someone isn’t just about the crisis moment; it’s about being a consistent, gentle presence during their healing journey.
It’s vital to have realistic expectations. There is no magic bullet. Progress will likely be non-linear. There will be good days and bad days. Your role is to celebrate the small wins and offer encouragement during the setbacks.
Behavioral Activation: The Power of Small Steps
When someone is depressed, their world can shrink. They lose interest in activities and withdraw, which in turn deepens the depression. Behavioral activation is a technique from CBT that works to reverse this cycle by scheduling small, manageable activities, regardless of motivation.
You can help them create a simple daily plan. The goal is not to be overly ambitious but to build momentum. The focus is on the *action*, not the feeling.
Mini-Example of a Simple Activation Schedule:
9:00 AM: Get out of bed and drink one glass of water.
10:00 AM: Sit outside in the sun for 10 minutes.
1:00 PM: Eat a small meal (even if it’s just a piece of toast and an apple).
4:00 PM: Listen to one favorite song all the way through.
8:00 PM: Change into pajamas.
These tiny, concrete actions can be the first steps toward reclaiming a sense of agency and routine.
Supporting Healthy Routines
Lifestyle factors play a significant role in mental well-being. You can gently support healthy habits without being a drill sergeant.
Movement: Instead of saying “You need to exercise,” try “Would you like to go for a short, slow walk around the block with me?”
Nutrition: Offer to bring over a simple, nutritious meal or help them with grocery shopping.
Sleep: Help them create a simple wind-down routine, like dimming the lights an hour before bed and avoiding screens. The CDC offers great basic tips on sleep hygiene.
Social Connection: Even small doses of connection matter. Offer to just sit with them and watch a movie, no pressure to talk. Your quiet company can be a powerful antidote to isolation.
Checking In Without Prying
Let them know you’re thinking of them with simple, low-pressure texts. Instead of “How are you?” which can feel like a huge question, try more specific, gentle check-ins.
“Thinking of you today.”
“I saw a dog that reminded me of yours and it made me smile. Hope you’re having an okay day.”
This shows you care without demanding an emotional report from them.
