As a nutritionist, I spend a lot of time listening to people share their health journeys. Often, the conversation moves away from diet and gets deep into emotional blocks or mental health conditions such as depression and anxiety that are deeply intertwined with and dictate many lifestyle choices.
I’ve been trained to talk about sensitive topics in a way that feels safe and supportive. I also try to help create a space where others feel comfortable opening up about their struggles. Outside of work, I’m an avid believer in the power of a good chat between friends to feel connected and supported, especially during challenging times. Even though these topics can be heavy, I am all for a conversation about mental health if it means helping others. But when it comes to opening up about my own health or feelings, even I sometimes struggle to find the right words.
Time to Talk Day 2025 will be held on Thursday, February 6th. This day is dedicated to encouraging people to have a conversation about mental health and wellbeing, encouraging everyone to share their feelings and experiences and in that way contribute to mental health in the wider community. The goal of the day is to inspire people everywhere to be more open and help create a meaningful change in general mental health resources.
Seeking support for mental health can cause people to feel vulnerable and may be a difficult experience. Whether dealing with stress from your personal or professional life, managing a mental health condition, or answering questions from someone with a family history of mental health, opening up about feelings requires bravery.
Growing up, I was fortunate to have friends who openly discussed mental health. With depression and anxiety affecting some of my extended family members, my parents were also proactive whenever we showed signs of stress or sudden mood changes to find the reason why. Despite this supportive environment, talking to a professional mental health worker was seen as extreme and carried a lot of stigma. These days, things have changed for the better, and having a conversation about mental health is much less taboo, as is having a therapist or psychologist who is open to talking about your mental health. Reaching out for mental health support should no longer be just reserved for when someone hits their breaking point. We do not have to do it alone, and really, we were never meant to.
I’ve found that the strongest support systems are built with a broad range of sources. Having several people, support groups, therapy, self-help books, and self-care techniques gives people the tools and resilience to handle life’s challenges. Each source of support offers unique perspectives and coping strategies, and if one person isn’t available or needs a break, there is someone or something else to turn to. It’s like sharing the weight of a problem across a network. And the best way to start building this network is to start talking.
How to start a conversation about mental health 
The following are approaches that work for me when it comes to building a mental health support network. These tips may not work for everyone, and that’s okay. If a different approach works for someone else, that’s great! There is no one correct answer.
Be clear about your needs
Think about what kind of support you need from the people around you, and don’t be afraid to communicate it clearly. If you don’t, they might try to help in ways that don’t actually meet your needs. Remember, it’s okay to need different things from different people. For example, my partner likes to try and fix things, but sometimes, I just need to vent to him without a solution to blow off some steam. If I say, “Can I vent? But I don’t need you to fix anything”, before we talk, then he knows a solution is not what I’m looking for, and he switches from fixing mode to listening mode.
Check that someone is able to listen to you
Not everyone can handle a conversation about mental health at any time. They may have things going on in their lives, or they simply may not be in the right frame of mind to offer support. It’s important to check in with someone before initiating a heavy conversation or seeking advice from them. Ask if it’s a good time for them to talk and respect their boundaries if they say it isn’t.
Share as much or as little as you want
It’s entirely up to you how much you choose to share about your mental health, even with those closest to you. You don’t need to disclose every detail and some thoughts and feelings can remain personal, no matter the relationship. If someone has difficulty accepting this, try explaining that it’s not about how you feel about them but about prioritizing what works best for your mental well-being.
Start by framing the conversation
Before dropping into sensitive topics, let the person you are speaking to know it’s an important and meaningful topic for you and that it may be a bit more serious than your usual chats. Everyone’s mental health journey is unique, and no two people experience it the same way. Encourage your support person to ask questions, as it can help them connect with and better understand what you’re sharing.
Be honest when people ask questions
How often have you been asked “How are you?” and given the obligatory “fine, thanks!” even when things are not OK? Sure, maybe it isn’t the most productive idea to launch into a conversation about mental health with the checkout person at the supermarket, but if a trusted friend or support worker is asking how you are, why not try answering honestly? For a long time, I found myself downplaying my struggles, trying to appear more in control or nonchalant than I actually was. I didn’t want to burden people or appear weak. What I do know now is that embracing honesty has been a turning point for my mental health. I’ve learned that many people understand how challenging it can be to improve your mental well-being. But they don’t judge; they’re human, too.
Asking for help is a sign of strength, not weakness. By being open to sharing our feelings and listening to others, we create a safer space for those who are struggling to reach out. Start an open conversation about mental health with someone close to you, whether it’s a friend, family member, coworker, or neighbor. Reach out if you need someone to talk to. Time to Talk Day 2025 is a great opportunity to open up about your mental health with someone you trust or seek support from trained professionals.
FAQs
What is mental health?
Mental health refers to our emotional, psychological, and social well-being. It influences how we think, feel, and interact with others. Having good mental health allows us to enjoy life, handle challenges, and function effectively. It’s not just about individuals, it also impacts the overall well-being of our communities.
Why is confronting mental health so difficult?
Mental health struggles are widespread today, yet many hesitate to seek help due to feelings of guilt, shame, self-blame, and fear of criticism, discrimination, stigma, or jeopardizing their jobs or friendships.
How can you tell if someone is mentally down?
Changes in sleep, appetite, or personal care, sudden mood shifts, social withdrawal, and loss of interest in activities can signal concerns. Declines in work, school, or social performance, along with difficulty concentrating, unusual sensitivity to stimuli, or apathy, may also arise. Feelings of disconnection, illogical or exaggerated beliefs, nervousness, and odd behavior are additional signs to watch for, especially if accompanied by struggles in relationships or worsening performance.
Can you tell the difference between simple moodiness and depression?
Everyone has ups and downs in their daily moods, and not all of the troughs need to be treated. However, if there is a noticeable pattern where the lows occur repeatedly in response to external events, or with increasing frequency and with greater impact, then it may be a sign that some professional help is needed. Here is a short guide to how to recognize the point at which it is best to call for help, and on what the most likely outcome will be. If the result of this consult is to turn to the most widely recognized treatment for depression and anxiety, it should be comforting to know that there are well-established medications that address the main symptoms.
