How to Hold Space: A Guide for Partners & Friends | Support Someone with Anxiety or Depression
Watching someone you love struggle with anxiety, depression, or trauma is heartbreaking. You want to help, but you don't know how. You're afraid of saying the wrong thing, and "just relax" or "look on the bright side" clearly isn't working. You feel helpless, frustrated, and even resentful.
You are not alone. Thousands of partners and friends search Reddit forums like r/relationships and r/depression_partners every day asking, "How do I help my anxious partner?" or "What do I say to my depressed friend?"
Introducing How to Hold Space – a compassionate, practical guidebook for supporters. This PDF provides the scripts, techniques, and mindset shifts you need to become a true anchor for your loved one without sacrificing your own well-being.
In this actionable guide, you'll get:
- The "What to Say Instead" Cheat Sheet: instantly swap unhelpful phrases for validating ones.
- The H.E.L.D. Method: A simple 4-step framework for any difficult conversation (Hear, Empathize, Label, Decide).
- Practical "Do's and Don'ts": Clear guidelines for actions that help vs. ones that accidentally harm.
- Scripts for Tough Situations: What to say during a panic attack, a depressive episode, or when they're pushing you away.
- The Supporter's Self-Care Plan: How to set emotional boundaries and avoid supporter burnout.
Stop feeling helpless. Learn how to hold space effectively.
