WhatDoISay.Org

“Does your heart race or do your chest or stomach feel tight?”

“When you say you feel anxious, is it more what you think, or a physical feeling in your body? Or both?”

“Have you been avoiding anything lately because just thinking about it makes you anxious?”

“Is this anxiety attached to something specific, or does it feel like it's coming from nowhere?”

“When it hits hard, does everything start to feel unreal or far away, like you're watching from outside yourself?”

“Are you getting stuck checking things over and over — your phone, the locks, the appliances, a physical symptom?”

“Are you having a problem focussing?”

“Do you feel like you're constantly waiting for something bad to happen?”

“Has anxiety been getting between you and sleep — trouble switching off, or waking up more than usual?”

“Are you finding it hard to be around people right now, or is it more specific situations that set it off?”

“On a scale of 0 to 10, how stressed or worried or nervous and tense are you?”

“I feel a bit worried about you. Can we have a chat?”

“I wanted to check in to see how you're travelling? You've had a lot to deal with lately.”

“I've been thinking about you, and all these changes you've had to handle. How are you going?”

“Hey, I haven’t heard from you or seen you for a while, are you ok?”

“I've noticed you haven’t been yourself for a while now and I am concerned about you. Can you talk to me about it?”

“I’ve noticed we haven’t managed to connect lately. I’m wondering if you’re ok - I am worried about you and want you to know I’m here for you. Would you like to talk?”

“I have noticed that you have been looking upset lately and seem a little distant. Is something difficult for you at the moment? I'm here to listen when you want to talk.”

“I’ve noticed you don’t go outside much anymore. I'd really like to stay close. Would you like me to come over, or even meet for a coffee?”

“Do you want to talk now or later today? I'm free after school/arvo.”

“What made today extra heavy, if you're cool to share?”

“Would a short walk or FaceTime help right now?”

“What's one tiny thing (5%) that could make this hour gentler?”

“Is there anything I can do to take the pressure off you?”

“What you're feeling in your body right now is very common with stress. If you had it before, it’s almost certainly stress, and it will pass like before.”

“Panic attacks feel like you’re going to die or they'll never end. But they always do, usually within a short time”

“Feeling detached from the world or from your own body is a really common anxiety symptom. Of course it's frightening.”

“Your body is trying to protect you as if you have to run away— it's just misreading the real situation.”

“Stress and anxiety makes anything feel like it is going to go wrong.”

“You don't have to solve every worst-case scenario your brain throws at you tonight.”

“Being on edge all the time is exhausting. No wonder you're tired”

“It's okay that your body reacted like that in front of people. Anxiety doesn't care about timing.”

“You're not being dramatic. Anxiety can make ordinary sensations feel terrifying — that's the illness, not an overreaction.”

“I know the thought feels 100% true right now. Anxious thoughts can feel that certain and still be wrong.”

“You got through every anxiety attack you've ever had. This one will pass too.”

“What would you say to a friend who told you they were thinking that?”

“One setback or bad day doesn't wipe out all the progress you've made.”

“What's one small step you could take today, even if it doesn't fix everything?”

“I know things seem so hard right now but l am certain that we can get through this together.”

“I may not know exactly how you feel, but I do want to help you get through this. I care about you and I understand this is painful.”

“I know you would keep in touch with me if I was very stressed, so let me do it for you. I want to feel useful.”

“This is really hard for you, but you know I'm here, and I want us to work through this together.”

“I can’t imagine how painful this is for you, but I really want to understand.”

“Depression is a terrible liar. You're the person everyone knows you are, not whatever horrible thing your brain is telling you.”

“I'm super proud of you, you know. You fight these painful feelings every day which must be exhausting.”

“Please hang out with me anytime. We don’t have to talk if you’re not feeling great. We can just sit quietly doing our own thing.”

“It may be hard to believe this right now, but this feeling will pass. People do get through these difficult times and accepting support from others can help right now.”

“I know this isn’t just in your head, it is a very real clinical illness and very painful. I think you’re handling it really well. Please keep going.”

“Sometimes it is ok if the only thing you did today was breathe.”

“I know you’re finding it really hard to get up and start your day, but I’m here to help, even with very simple things.”

“I think of you as unique, special and irreplaceable. That’s what you mean to me”

“Asking for help shows strength and courage and is not a sign of weakness.”

“I love you. You’re a great friend. You mean so much to me and I’m willing to do whatever it takes to help you get through this.”

“I can see how hard this is for you.”

“I just want to tell you that you’re not alone in this. I'm always here for you to talk or to do anything that helps you.”

“I want to cook a meal for you. What would you like?”

“You are not a burden and you are not the negative things depression lies about to you. Please talk to me”

“I know you’re hurting right now. I’m here for you. You’re not alone.”

“I've noticed you've been a bit quiet lately. I really miss your perspective on things—how are you doing today?”

“I was just thinking about that time we [shared memory], and it made me laugh. I just wanted to let you know you're on my mind today.”

“Hey, I noticed you were a bit quiet in the group chat today. Just checking in—it's not the same when you're not chiming in.”

“I know you mentioned feeling a bit like a ghost lately. I just wanted to say that I see you, and you matter a lot to me.”

“You have a way of making [situation] better just by being there. Thank you for being you.”

“I know things feel heavy right now. I'm not going anywhere, and I'm happy to sit in the quiet with you if that helps.”

“I'm checking in because I care about you. I'll keep checking in, too, because you're important to me.”

“You're not a burden—fr, I'm glad you told me. I'm here.”

“It makes sense you're drained—anyone in your spot would be.”

“You don't have to keep it together in front of me. I'm not just a colleague — I'm someone who cares about you.”

“Work can wait. You can't.”

“Your health — all of it, including mental health — matters more than any deadline”

“Hopelessness is a feeling. Not a fact. There is a significant difference.”

“The thought that you are a burden is a symptom of your illness — not an accurate assessment of reality.”

“Being here for you is not a burden. It is a privilege.”

“The intensity of this pain will reduce. Not because what you lost didn't matter — but because humans are built to heal.”

“I know you think you're a burden. You're not. You're my person.”

“Social media shows highlight reels. Your worth has nothing to do with any of it.”

“Text me. I don't care what time it is.”

“The image of the glowing happy new mother is a myth for many women. Please don't measure yourself against a myth.”

“I see how hard you are trying. I see you struggling. I am not going anywhere.”

“I'm here.”

“I'm with you.”

“You matter.”

“You are loved.”

“Your story isn't finished.”

“Please try breathing as slowly as possible. I'll do it with you.”

“Want to name five things you can see right now? It can help bring things back into focus when everything feels unreal.”

“I can sit with you while the panic passes. You don't have to talk, I'll just be here at the end of the phone”

“If you can relax your legs, then your arms, then your body, it can help your brain relax.”

“I'll come with you to that appointment/event if it makes it feel more manageable.”

“Want me to hold onto your phone for an hour so you're not tempted to keep checking?”

“Let's write the worry down and put it in a 'worry box' to look at later, instead of right now.”

“I can help you make a short list for the doctor so you don't have to hold it all in your head.”

“Want to try a short walk? Movement sometimes helps burn off the adrenaline.”

“I'll set a timer — let's give this worry 10 minutes of full attention, then we do something else.”

“Let's step outside for a minute, away from the noise/crowd, just to reset.”

“It would be really good if you could speak to your GP or another mental health professional. I can set up an appointment and go with you if you like, or we can go to an Emergency Department.”

“There are resources/services out there that can help you through this situation. Would you like me to help connect you.?”

“I'm bringing over dinner tonight—would you prefer [Option A] or [Option B]?”

“I have 30 minutes to help with chores—should I do the dishes or take the bins out?”

“I'm at the grocery store picking up milk and bread. Do you need anything else?”

“I'm coming over to sit on the couch and read for a bit while you rest—no need to talk.”

“I can drive you to your appointment on [Day] and wait in the waiting room for you.”

“I'm sending this just because I'm thinking of you. No need to reply.”

“I saw this [link/photo] and it made me think of you.”

“Let's just walk to the end of the street and back—five minutes, no pressure.”

“I'm here to listen if things feel heavy, or we can just watch [TV show] in silence.”

“I can help you look up some local support groups or therapists if you're ready for that.”

“Can I take the dog for a walk for you this afternoon?”

“I'm in your corner today and every day, no matter how loud the depression gets.”

“Want me to sort dinner or order something easy so you can rest?”

“I'll send a low-effort check-in meme daily—just so you know I'm here.”

“We don't have to talk. We can just sit together. I'll bring snacks.”

“I'll look after the children/pets today so you can have some uninterrupted rest.”

“I can help you write down what you want to say to the doctor before your appointment so you don't have to think of it on the day.”

“Have you eaten anything today? I'm not asking to nag — I'm asking because your brain needs fuel to cope and sometimes we forget.”

“Have you had any water today? I'm going to drop off some basics — water, fruit, easy food — so you don't have to think about it.”

“How's your body feeling now compared to an hour ago?”

“Did that breathing thing help at all, even a little?”

“Was there a moment today where the anxiety eased off, even briefly?”

“How did it go avoiding [the thing] today — want to talk about it, or leave it for now?”

“Did you manage to sleep any better after we talked last night?”

“Checking in — has your mind been racing today, or a bit quieter?”

“How did the appointment/event go? I've been thinking about you.”

“Are the health worries still loud today, or have they settled a bit?”

“How many times did you check today? No judgment, just tracking with you.”

“Did today feel more manageable than yesterday, even slightly?”

“I know you were dreading [event] — how are you feeling now that it's over?”

“I am not going to give up until you’re okay”

“That’s tough. Please keep talking, I’m listening”

“Do you want some company without having to talk?”

“You’re not a burden even though your depression is telling you that you are.”

“I am here for you when you need practical support or someone to connect with.”

“You don’t have to talk if it is too hard, but please do reply to one of my texts.”

“You are a good person and very much loved even though your mind is blocking any positives.”

“I would like to help – how can I make things easier for you?”

“I know there is a lot going on with some big life changes for you recently – how are you coping?”

“Take your time, I’m here for you”

“Do you want some company or a distraction?”

“We don’t have to talk if you’re not feeling great, we can just hang out together. Or you can just be here and have a quiet friendly place”

“You’re lovable and worthy – your brain is lying to you if it tells you otherwise.”

“I am here to support you any way you feel would be best.”

“I am so terribly sorry you’re going through this. I will keep helping or talking for as long as it takes.”

“I would like to call you at a certain time every day for a daily check in”

“I know this is a long road, and I'm with you for every step of it.”

“There's no deadline for feeling better—I'm happy to just be here while you heal.”

“My support doesn't have an expiration date.”

“No need to reply—just reminding you I'm in your corner 💛.”