Starting the conversation

Talking about mental health can sometimes feel like a big, daunting thing. Many of us worry about saying the wrong thing, making things worse, or not knowing how to help. But in the many conversations I’ve had with people over the years, and through my work with the Outta Puff Daddys, a Brighton-based dance crew, I’ve come to see something very clearly: most meaningful conversations about mental health begin with a simple act of kindness, or just simply normalising the subject, just as you would for other health related conversations. And this is so important, because the more we all do this, the more we will all help break the stigma around the subject.

You don’t need perfect words. You don’t need to be an expert. Often, just noticing someone and letting them know you care can make a huge difference.

It can take courage to ask someone how they’re really doing. But the good part is, sometimes you just need to listen - without judgement. Those small moments and acts of kindness can be hugely powerful. 

How to start the conversation

If you’re worried about someone, the first step is often the hardest, but it doesn’t need to be complicated. Try to find a moment that feels natural. A quiet walk, a coffee together, a car journey, or even a message saying “I’ve been thinking about you,” can open the door. 

You don’t need a perfect script. Sometimes the simplest approach is the best. You might say something like: 

• “I’ve noticed you haven’t seemed yourself lately, how are you really doing?" 
• “I just wanted to check in. How have things been for you recently?”

Gently naming what you’ve noticed can show the person that you care enough to pay attention. The key is to come from a place of care, not pressure. Let the conversation feel natural rather than formal. Sometimes the first chat might only scratch the surface, and that’s okay. What matters most is that you’ve opened the door.

How to be there when someone opens up

When someone does start to share, the most important thing you can do is listen. Our instinct is often to jump in with advice or try to fix things straight away. But many people simply need the chance to talk and feel heard.

Listening without interrupting, judging or rushing the conversation can be incredibly powerful. You might acknowledge what they’ve shared by saying something like:

• “That sounds really tough.”
• “I’m really glad you told me.”

Validating how someone feels helps them know their experience matters.

In my experience, I suggest you don’t say: “Let me know what I can do to help.” I say this because it then puts some pressure back onto them. They've just shared something with you, which is great, but if they are feeling under pressure then we want to avoid adding to that.

What if talking is not enough?

If it feels appropriate, and you really are worried that talking is not enough, you could gently ask whether they’ve thought about speaking to someone else as well, perhaps a GP, counsellor or another trusted person in their life. But try not to rush this part. The most important step is often just the first conversation.

One thing I always encourage people to do is follow up. A simple message a few days later saying, “I’ve been thinking about you, how are things today?” can mean a lot. It shows the person that the conversation mattered, that you heard them, and that you’re still there.

A reminder for all of us

One of the biggest lessons I’ve learned through the Outta Puff Daddys and my work around mental health is this: connection changes things.

None of us can solve everything for someone else. But we can show up. We can listen. And we can remind people they don’t have to face things alone. You don’t need special training to care about someone. Sometimes the most powerful support comes from ordinary people choosing to have honest, compassionate conversations.

During Mental Health Awareness Week, I encourage everyone to think about someone in their life who might need a little extra support. Send a message. Make a call. Suggest a walk or a coffee. Small conversations really can be transformative. And often, the most important thing you can say is simply:

“I’m here.”