Bad days happen to everyone, and sometimes, the right words can help a lot. But what should you say? It can be hard to find the right balance.
Don’t worry; I’ve got you covered.
In this article, you’ll discover the best phrases to comfort a friend when they need it most. Keep reading to learn how simple words can make things better and how to be the friend that others can lean on.
Table of Contents
- “I’m Here for You, No Matter What”
- “It’s Okay to Feel This Way”
- “Do You Want to Talk About It?”
- “I’m Just a Phone Call Away Anytime”
- “Take All the Time You Need”
- “Can I Do Anything to Help Right Now?”
- “You’re Not Alone in This”
- “Let Me Know What You Need, I’ll Be There”
- “Would a Hug Help Right Now?”
- “Everyone Needs a Break Sometimes”
- “If Talking Helps, I’m All Ears”
- “How About We Watch a Movie to Distract a Bit”
- “Want to Grab a Coffee? My Treat”
- “Let’s Go for a Walk and Get Some Fresh Air”
- “How About We Do Something Fun to Lighten the Mood”
- “Would You Like to Talk About Something Else for a Change?”
- “You’re Stronger Than You Think”
- “I Can Only Imagine How Tough This Is for You”
- “Remember, It’s Okay to Have Bad Days”
- “I Know It’s Hard, but You’re Doing Great”
- “Let’s Find a Solution Together”
- “Take It One Step at a Time”
- “I Believe in You and Your Ability to Get Through This”
- “Just Wanted to Say I’m Thinking of You”
- “You Mean a Lot to Me”
- “Remember to Take Care of Yourself”
- “If You Want to Be Alone, Okay; I’m Here When You’re Ready”
- “Let’s Plan Something to Look Forward To”
- “I Admire How You’re Handling This”
- “Shall We Make Plans to Get Your Mind Off Things?”
- Excerpts From the Experts
- Frequently Asked Questions
- Final Thoughts
“I’m Here for You, No Matter What”
When you say, “I’m here for you, no matter what,” it tells your friend you’re a steady pal who won’t walk away when things get tough. It’s a simple way of letting them know they’ve got a buddy who’ll stick by them — through good times and bad.
It’s not about making big, grand gestures. Just showing up and being around can make a huge difference.
“It’s Okay to Feel This Way”
Saying “It’s okay to feel this way” helps friends feel okay about their not-so-great emotions. It acknowledges that everyone has tough days, and that’s perfectly normal.
By doing this, you become the person who gets it and doesn’t judge them for feeling down. It’s like giving them a high-five for being honest about their feelings.
A few things to consider:
- People need to know their feelings aren’t weird or wrong.
- It’s important to create a space where friends can be honest.
- Making someone feel accepted can turn their day around.
“Do You Want to Talk About It?”
Asking someone, “Do you want to talk about it?” is like offering a helping hand. It lets them know you’re ready to listen if they want to share what’s bugging them.
But it’s also cool if they don’t want to chat right now — you’re showing them that you’re there when they’re ready. This question gives your friend control over the conversation, which can be a huge relief. It shows that you care without pushing them to talk.
"Saying something to the effect of, 'I'm here for you if you would like to chat' allows them to maintain control and choose to open up when they feel safe doing so. I recommend following up a day or two later to inquire about their well-being."
— Becky Stuempfig, MA, LMFT | Licensed Marriage & Family Therapist | Owner, Encinitas Therapy
“I’m Just a Phone Call Away Anytime”
Telling someone this makes you a lifeline for them when things get rocky. It means you’re ready to chat, listen, or just be there, whether it’s late at night or early in the morning.
This offer is your way of saying their bad day doesn’t scare you off. You’re not just saying it; you mean it — you’re there when they need to talk.
Example: Your buddy looks worried. You let them know, “Hey, call me if you want to talk, anytime.”
“Take All the Time You Need”
When you say, “Take all the time you need,” it’s like giving your friend a giant pause button for their stress. It tells them there’s no rush to get past how they’re feeling — just take it slow.
Everyone’s got their own speed for dealing with a rough day, and that’s totally okay. This phrase is like a big, soft cushion that says, “Chill out, no pressure here!” It’s your way of letting them breathe and deal with things their own way.
Let’s say your pal’s having a meltdown. You say warmly, “It’s cool, take your time — no need to hurry.”
“Can I Do Anything to Help Right Now?”
When you ask, “Can I do anything to help right now?” it shows you’re ready to lend a hand in the moment. This question puts the ball in your friend’s court without making any assumptions.
It’s not about guessing what they need; it’s about giving them the chance to tell you. Whether they need a favor or just some company, this question is your way of stepping up.
Here are a few things to consider:
- Be ready for any kind of help they might ask for.
- Respect their answer, even if they say they don’t need anything.
- Avoid guessing what they need; let them tell you.
"Ask them what you can do to help. Remind them that there are plenty of people that care about them in their life including you. Find out if you can assist in making it better. Either way, you will lift them up by showing that you care and providing comfort on their bad day."
— Charlene Walters, MBA, Ph.D. | Writer and Speaker | Business & Branding Mentor, Own Your Other
“You’re Not Alone in This”
Saying “You’re not alone in this” can be very comforting to someone having a bad day. It reassures them that they have your support through their tough times. This phrase helps counter feelings of isolation and loneliness.
Knowing that someone is sharing their burden can provide immense relief. It’s a reminder that they have someone by their side.
Example: Your friend is feeling swamped and isolated. You remind them, “Hey, remember, you’ve got me.”
"If the individual is a teenager or young adult, this is particularly important given the rising suicide rates in that population. The knowledge that even one person cares about you can make all the difference. Sometimes a simple statement such as 'I've had days like that too' can help normalize a bad day and decrease feelings of isolation."
— Becky Stuempfig, MA, LMFT | Licensed Marriage & Family Therapist | Owner, Encinitas Therapy
“Let Me Know What You Need, I’ll Be There”
When you tell someone this, you’re not trying to guess their needs but opening the door for them to tell you directly.
It gives your friend the choice to ask for help on their terms, which is a big deal when they’re feeling low. You’re letting them know that their needs matter to you, and you’re ready to step up.
For instance, your friend seems to be stressed out about something. You let them know sincerely, “Tell me what you need, and I’m there for you.”
“Would a Hug Help Right Now?”
A hug can be a small yet powerful gesture that may make a world of difference. It’s a simple way to connect and show you care without saying too much. Sometimes, all it takes is a hug to lift the weight off someone’s shoulders.
Example: You notice your friend is looking a bit sad and out of sorts. You ask gently, “Need a hug?”
“Everyone Needs a Break Sometimes”
Saying this reminds your friend that it’s okay to step back and rest. Life can be overwhelming, and taking a break can help recharge. This phrase normalizes taking time off and eases feelings of guilt about doing so.
It also shows empathy by acknowledging their need for rest. Encouraging them to take a break can make them feel understood and supported.
For instance, you see your friend frazzled from the hustle and bustle. You tell them, “Hey, we all need to chill sometimes — how about you?”
“If Talking Helps, I’m All Ears”
When you say, “If talking helps, I’m all ears,” you’re offering your undivided attention. You’re letting them know that sharing what’s on their mind is welcome, and you’re there to listen, not judge.
It’s reassurance that you’re a friend who’s ready to lend an ear, not just when things are happy and fun.
What it looks like:
- Sitting down with them and letting them talk.
- Avoiding interruptions while they speak.
- Offering your full attention during the conversation.
"Simply listening and showing compassion for their situation can be extremely therapeutic. Unless someone asks for help finding a solution, it is usually wise to not try to solve their problem. Most people simply want to feel heard and supported by their social network."
— Becky Stuempfig, MA, LMFT | Licensed Marriage & Family Therapist | Owner, Encinitas Therapy
“How About We Watch a Movie to Distract a Bit”
Movies can be a great escape from stress and worries. This phrase is casual and suggests a relaxing activity you can enjoy together.
It provides a simple distraction without pressuring them to talk or think. Sharing a movie can be a lighthearted break that lifts their spirits.
Example: Your companion is deep in the doldrums. You suggest, “Let’s find a good movie and zone out for a while, yeah?”
“Want to Grab a Coffee? My Treat”
Offering to grab a coffee with you is a warm way to reach out to a friend in need. This simple gesture can be a conversation starter or just a quiet space to sit together.
It’s casual enough not to put pressure on them but shows you care. It’s like a tiny gift that says, “I’m here, and I care.”
“Let’s Go for a Walk and Get Some Fresh Air”
Inviting someone for a walk can be great for blowing off steam. Fresh air and a bit of movement often do wonders for a cloudy mood. It’s a way of helping your friend step away from whatever’s bothering them, even if just for a short time.
Example: Your pal seems cooped up and restless. You suggest, “Wanna take a walk? Could be nice to get some air.”
"Getting outside and breathing in the fresh air can do wonders for our mental health. One of the most efficient and immediate mental health interventions for improving mood is walking and talking. Even just twenty to thirty minutes outside with a friend can lift the fog of a bad day."
— Becky Stuempfig, MA, LMFT | Licensed Marriage & Family Therapist | Owner, Encinitas Therapy
“How About We Do Something Fun to Lighten the Mood”
Suggesting to do something fun can be just the ticket to cheer someone up. It’s a lighthearted invitation that gives your friend a chance to shake off their blues. Maybe it’s:
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- Going to the arcade.
- Playing a board game.
- Just clowning around for a bit.
It’s less about what you’re doing and more about giving them a break from the serious stuff. For instance, you see your friend has been down all day. You offer, “Let’s do something silly — how about a game?”
"A diversion can be used to lighten their mood or just changing the conversation to a more positive topic. Tell a joke, suggest a fun outing or share an interesting tidbit."
— Charlene Walters, MBA, Ph.D. | Writer and Speaker | Business & Branding Mentor, Own Your Other
“Would You Like to Talk About Something Else for a Change?”
Asking this can give your friend a welcome break from their worries. It’s a simple way to redirect their focus to something more positive or interesting.
This question shows them that you care about their well-being and are ready to help them forget their problems. It’s like offering a mini-vacation from their troubles.
Example: You notice your friend is stuck on repeat with their bad day story. You suggest, “Wanna chat about our next road trip instead?”
“You’re Stronger Than You Think”
When you tell someone, “You’re stronger than you think,” it’s like giving them a boost of courage. These words are a vote of confidence in their ability to handle tough times. It can remind your friend of their past victories and the resilience they’ve shown before.
It’s not about denying their current struggle but highlighting their inner power. For instance, if your friend is overwhelmed and feeling defeated, you can remind them, “You’ve got this; you’re way tougher than you realize.”
“I Can Only Imagine How Tough This Is for You”
Using the phrase “I can only imagine how tough this is for you” shows deep empathy without pretending you fully understand their situation. It’s a way of acknowledging their struggle is real and unique to them.
This statement validates their feelings and can make them feel less isolated in their hardship. It’s like putting your arm around them and saying, “Your battle is tough, but you’re not fighting it alone.”
"Acknowledge that we've heard them and confirm that, yes, they've had a horrible day. In this type of situation, people usually want a bit of sympathy, or at least, validation of their unpleasant experience."
— Charlene Walters, MBA, Ph.D. | Writer and Speaker | Business & Branding Mentor, Own Your Other
“Remember, It’s Okay to Have Bad Days”
Reminding someone that “It’s okay to have bad days” can take a weight off their shoulders. It’s your way of saying that everyone has those times when things just don’t go right, and that’s alright.
No one expects them to be perfect or happy all the time, not even you. With this phrase, you’re giving your friend the nod to be less hard on themselves.
What it looks like:
- Sharing your own bad days to relate.
- Telling them everyone goes through rough patches.
- Normalizing emotional ups and downs.
“I Know It’s Hard, but You’re Doing Great”
Saying this is like a mini pep-talk. You acknowledge that they’re going through a tough time, and at the same time, you’re cheering them on. It’s a mix of understanding and a pat on the back for pushing through.
Your words can be the little push they need to keep going. Sometimes, hearing that they’re doing well despite the rough patches can boost their spirits.
Example: Your friend is frustrated with how their day is going. You encourage them with, “I see it’s rough, but honestly, you’re handling it like a champ.”
“Let’s Find a Solution Together”
Offering to “find a solution together” is like joining forces against whatever’s bringing them down. It’s not just about you swooping in to save the day; it’s about teamwork. You’re offering to brainstorm, to think through the mess, and to tackle it as a duo.
It shows you believe the problem isn’t unbeatable and that two heads are often better than one.
“Take It One Step at a Time”
Urging someone to take it one step at a time is about breaking down a big, tough situation into smaller parts. It’s a reminder not to look at the whole staircase of problems but to focus on one step.
Your friend won’t feel so overwhelmed if they deal with one thing at a time. It’s a helpful way to keep things manageable for them. This phrase is about encouraging your friend to move forward at their own pace without rushing.
Example: Your friend is swamped and doesn’t know where to begin. You say calmly, “Just tackle one thing at a time.”
“I Believe in You and Your Ability to Get Through This”
Using the phrase “I believe in you and your ability to get through this” offers powerful moral support. It communicates your confidence in their strength and capabilities, which can significantly boost their self-esteem.
This kind of affirmation can inspire them to persevere through tough times with a bit more courage. Sometimes, hearing that someone believes in you can make all the difference during a challenging period.
“Just Wanted to Say I’m Thinking of You”
Saying, “Just wanted to say I’m thinking of you,” is a sweet little nudge that lets your friend know they’re not forgotten. With these few words, you’re sending a wave of caring their way.
It doesn’t need to be a big deal — just a quick note, text, or call to show that they’re on your mind. These words are a warm virtual hug from you to them.
“You Mean a Lot to Me”
Telling someone, “You mean a lot to me,” can make a huge positive impact on their bad day. This phrase shows that their presence and relationship are valued. It reassures them that they hold a special place in your life.
When people feel important, it can boost their mood and self-esteem. This simple acknowledgment can help combat feelings of worthlessness or loneliness.
“Remember to Take Care of Yourself”
Reminding someone, “Remember to take care of yourself,” encourages them to prioritize their well-being. Bad days can often lead people to neglect their own needs. This phrase is a gentle push to practice self-care, whether it’s:
- Resting
- Eating well
- Taking a mental break
It shows that you care about their health and happiness. Self-care can make a huge difference in coping with tough times.
“If You Want to Be Alone, Okay; I’m Here When You’re Ready”
Sometimes, this is exactly what a friend needs to hear. It respects their need for solitude without abandoning them. This phrase shows you’re patient and willing to give them space while also confirming your support is standing by.
It’s a way to let them process things on their own, with the comfort of knowing you’re just a call away. You’re ready to step back or step in, according to what they need.
"... If you are not physically with them, a hand-written card or letter (not an email), or a phone call is in order just to let them know you are there for them."
— Allen Klein | World’s only Jollytologist® | Speaker | TED Presenter | Author, The Healing Power of Humor
“Let’s Plan Something to Look Forward To”
Offering to “Let’s plan something to look forward to” is a way of brightening your friend’s horizon. It shifts focus from their current troubles to something positive in the future.
It’s about giving your friend a reminder that there’s light ahead and fun times to come. This approach helps to lift their mood by injecting hope into a bad day.
A few things to consider:
- Be open to ideas that your friend gets excited about.
- Make sure the plan is realistic and something you can both commit to.
- Keep the planning process light and enjoyable.
“I Admire How You’re Handling This”
Saying, “I admire how you’re handling this,” is a direct compliment that can reinforce a person’s strength. It’s recognizing their resilience in the face of tough times. This affirmation supports their effort and acknowledges their courage.
Being admired for their bravery can empower your friend and remind them of their ability to cope.
For instance, your buddy is facing adversity but still keeps moving forward. You tell them, “Seriously, the way you’re dealing with all this is pretty amazing.”
“Shall We Make Plans to Get Your Mind Off Things?”
“Shall we make plans to get your mind off things?” is like offering a friendly distraction from the stress. It’s an invitation to do something that can shift their attention to a more pleasant space.
Whether it’s a hobby, a new restaurant, or just a silly game, doing something different can change their mood. It’s all about helping your friend take a breather from the pressures they’re facing.
Excerpts From the Experts
“When someone is having a bad day, they often need to vent… to tell their story. Interrupting them with your advice may not be appropriate.
Once you’ve heard about why they are having a bad day, you can determine how serious their situation is. Are they upset because they didn’t get the raise they wanted or because their pet died? Each might get a different response from you.
If you are physically with them, in the first case, you might want to treat them to lunch or a movie. In the latter case, you might want to embrace and comfort them in their loss by acknowledging how wonderful their pet was and encourage them to talk about all the good times they had together.”
— Allen Klein | World’s only Jollytologist® | Speaker | TED Presenter | Author, The Healing Power of Humor
“People operate with sometimes very different values. Some of us are all about attention and expression, while others are focused on privacy and predictability.
Some people may turn to learning and self-mastery when they are having a bad day, while still, others may actually need community with or without divulging what’s happening in their lives.
… Since you just never know what’s happening with someone who is having a bad day, I suggest simple gestures of either a question or an offering as a first resort.”
— Julieanne O’Connor | Author | Actress | TEDx Speaker | Certified Corporate Trainer | Career Coach, Spelling It Out
“If you have established trust with them, it may help them if you affirm you want to help them. ‘I’m here for you,’ or ‘I’ll listen if you want to talk’ gives them permission to name the reason they are having a bad day.
The person may not want advice, so don’t offer it unless they ask for it. Questions can help them sort things out as they talk. Some examples are:
- ‘Has this happened to you in the past?’
- ‘Did anything help you handle it then?’
- ‘Is there something I can do to help you?’
If each answer is negative, follow up with, ‘I’m here for you,’ or ‘I’m here to listen if you want to talk about it.’ Sometimes, people just need someone to care about them and listen without trying to fix their emotions.”
— Virginia Pillars | Speaker | Mental Health Volunteer | Author, Broken Brain, Fortified Faith: Lessons of Hope Through a Child’s Mental Illness
Frequently Asked Questions
Is it okay to give advice to someone who’s struggling?
Sometimes people just need to feel heard and not necessarily looking for advice. It’s often best to ask if they want advice before you give it.
What if I relate to what my friend is going through? Should I share my experience?
If you feel it might help them feel less alone, you can share, but make sure you’re not shifting the focus away from their feelings and onto your story.
What should I do if my friend’s bad day is affecting me too?
It’s important to set boundaries and take care of yourself as well. You can be supportive while also ensuring you don’t get overwhelmed.
Can I help someone who doesn’t seem to accept my support?
Everyone has their way of dealing with bad days. Offer your support, but if they don’t accept it, just let them know you’re available when they’re ready.
Final Thoughts
Helping a friend on a bad day doesn’t have to be hard. Just showing you care and being there can make a big difference. Keep these phrases in mind for those moments.
Don’t worry if you mess up your words. It’s the thought that matters most. Just by being there, you might make their day better. You’re making the world a little better with your words!
