Have you ever stopped to consider the irony of anxiety and depression? Why they very often go hand in hand? Anxiety and depression can create a deep, internal struggle—one that often feels like you’re being pulled in two opposite directions.

On one hand, there’s a strong, almost aching desire to connect with others, to not feel so alone. But on the other hand, that same anxiety and depression can make it feel safer and easier to retreat, to isolate, and to stay in your own world.

… the effort it takes to reach out can feel like climbing a mountain

This is the paradox that so many people with anxiety and depression face. You may want the comfort of someone who understands – after all we are social creatures right?, but the effort it takes to reach out can feel like climbing a mountain. Even the thought of reaching out can be overwhelming—what will people think? What if they don’t understand? These fears are very real and can make isolation seem like the only option.

…connection—even in small doses—can be a lifeline

But isolation can create a vicious cycle. The more you withdraw, the more disconnected you feel, and the harder it becomes to ask for help. The bigger the rut you find yourself in, and the harder it becomes to climb out. However, connection—even in small doses—can be a lifeline. It doesn’t have to be big or all at once.

There are gentle, small steps you can take to reconnect with others without overwhelming yourself. Here are a few examples:

1. A Simple “Hello” Start small. Maybe you don’t feel up to a long conversation, and that’s okay. Try sending a brief text to a friend or family member. It could be as simple as, “Hey, thinking of you,” or “I just wanted to say hi.” No need to dive into deep topics—sometimes just knowing someone is out there can begin to ease the feeling of isolation.

2. Share a Moment – You don’t have to explain how you’re feeling or even talk about your struggles if that feels too difficult. Instead, share a small moment from your day. Maybe tell someone about something you saw on a walk, a book you’re reading, or a funny video. These simple moments of connection can help bridge the gap between isolation and engagement, without requiring too much emotional energy.

3. Sit Together Without Talking – Sometimes, just being physically near someone can be comforting. You don’t have to engage in conversation. Maybe you can sit with a loved one while you both do your own thing—read, watch TV, or just be in the same space. There’s healing in just sharing silence with another person.

4. Invite Someone Over for a Low-Key Activity – If you’re feeling up for it, invite someone over for a relaxed, no-pressure activity. Maybe it’s a quiet cup of tea or watching a movie together. Let them know you’re not looking for anything too involved, but you’d like their company. Often, just being with someone, even without much interaction, can remind you that you’re not alone.

5. Reach Out for Practical Help – Asking for emotional support can sometimes feel like too much, but reaching out for something practical can feel easier. It might be asking a friend for company while you run an errand, go for a short walk, or doing something simple around the house. Not only does this create connection, but it also helps you feel supported without having to dive into the emotional stuff right away.

Remember, Connection Happens One Step at a Time

It’s okay to take baby steps. You don’t need to fully open up or have long, meaningful conversations right away. Sometimes, just knowing someone is out there, that someone cares, is enough. Anxiety and depression can make you feel like reaching out is impossible, but every small step counts.

How do you eat an elephant? One bite at a time!

If this resonates with you, know that support is available, and you don’t have to go through this alone. Whether you’re ready to take the first step or need more time, just remember that connection is possible—even if it’s in small, gentle ways.