How Do You Make FRIENDS When You're Depressed?: Depression Skills 14

Making new friends as an adult is hard. Making new friends while you’re depressed can feel almost impossible. Depression drains energy, crushes motivation, and fills your head with doubts like “no one would want to talk to me” or “I’m not interesting enough.” But human connection is one of the most powerful tools for healing—and building that connection is possible, even in the middle of depression. If you’re feeling isolated and unsure of how to start, this walkthrough breaks down practical, achievable steps to build new social connections. From setting small, realistic goals to gently confronting the fear of rejection, you’ll learn how to approach friendships without overwhelming yourself. You’ll also learn how to deal with the common internal barriers depression creates, like negative self-talk, avoidance, and anxiety about being “the old you” again. It’s not just about making friends—it’s about building the kind of social support network that can help buffer stress, reduce symptoms, and support long-term recovery. And yes, awkwardness and setbacks are part of the process—but they’re not signs of failure. They’re signs that you’re trying, and that counts. By taking small, consistent steps and shifting how you view social interactions, it’s possible to make meaningful friendships—even when it feels hardest.

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