When someone close to us is going through a rough patch and we are not sure what to do.

We all go through times in our life when we feel bleak.

There are times when someone close to us is going through a rough patch and we are not sure what to do.

Here are a few ideas:

Hold space for them, just be there without judgement and allow them to process, cry or be angry. Bottling up your feelings can lead to chronic stress and stress-related health problems. Support your friend or loved one by letting them know that they can feel comfortable in your presence.

Go on a 20-minute walk with them. Even if it’s an overcast day, the combination of fresh air, nature and sunshine will still boost vitamin D and serotonin levels.

Blast the music and have a dance party in the car. Don’t hold back, bust a move wherever you are!

Have dark chocolate delivered to their house. This tasty treat reduces cortisol, releases both endorphins and serotonin and is a good source of antioxidants.

Help them clean their home. Tidying our space can help tidy our mind while creating a sense of accomplishment from finishing a task

Have bright flowers delivered to their home or office. Our brains connect flowers to loved ones and serve as a sign of safety, which are both comforting during a hard time.

Take them to a painting or pottery class. Pick something that is small, so that they can feel the satisfaction of creating something in just one evening.

Send a thoughtful text. Cheer someone up from afar by sharing a quote or gif you know will make them smile; add a simple “thinking of you” message.

Fill the house with balloons while they are sleeping. The silliness of seeing balloons everywhere will make them smile. Have even more fun with it and pop them as you both walk through the house!

Make them a cup of hot tea. Studies show that warm drinks mimic the warmth of human touch and promote those warm, fuzzy feelings.

Show empathy, not sympathy. Instead of “I understand what you are going through,” try saying something that acknowledges their feelings, like, “you were let down and that really hurt, didn’t it?”

Throw a plate-smashing party. Go to the thrift store and pick up a bunch of inexpensive plates, bowls and dishes, put down a tarp, wear some protective clothing and encourage them to throw the plates as hard as they can!

Yell out some positive affirmations. Help your loved one write down five to ten things they love about themselves and have them continue to yell them out until you see a smile sneak across their face.

Give them a hug and don’t let go until they let go first.