It can feel so hard when a loved one is dealing with disappointment, hurt, rejection, or a long, deep sadness.
You’d probably like to come in and change every corner of their life, but when someone’s feeling down, there’s only so much you can do. And while it can be easy to feel a sense of powerlessness when you’re watching your friend go through something difficult, there is one thing you can take action on.
According to research, words of encouragement can actually make a difference and provide real support. You’re validating their emotions, being with them in the moment, and sharing encouraging words when they need it most. And as you’re able to lift them up, you might be able to help them with their problems. But until you get to that point, these 100 words of encouragement below are a great place to start.
Also, there are so many ways you can use them. You can share them verbally, written in a thoughtful card, sent as an affirming, uplifting text, or even as a kind social media post. And whether you decide to send them a quote, share with them of the positive impact they’ve had on your life, or remind them of what they’re capable of, these encouraging words for a friend will help remind them that they can and will get through their difficult times.
Side Note: If you need some encouraging messages for yourself, then here are some positive affirmations for practicing self-care.
1. Don’t forget to take care of yourself today. Rest, nourish, and only spend time with people who take care of you.
2. I know this hurts a lot more than you expected. You really don’t need to rush your healing or pretend you’re ok for anyone.
3. You don’t have to carry today perfectly. Showing up is all that truly counts.
4. Even when things are hard, you still bring so much goodness into the world and into my life.
5. It’s completely fine if all you can manage is getting through the next hour right now. Small steps will still move you forward.
6. Remember: you’re allowed to rest without the guilt. Taking care of yourself isn’t quitting.
7. I’m here to listen, sit with you, distract you, or help in any way you need. You don’t have go through this alone.
8. This season will never erase who you are or what you’re capable of becoming or doing.
9. You don’t need to have all the answers yet. Sometimes the bravest thing you can do is just take care of yourself today.
10. I really admire how kind you are to others. You deserve that same kindness from yourself too.
11. You matter so much, even when life feels confusing, disappointing, or unfair.
12. The world really is better because you’re in it.
13. I will never stop admiring your ability to… (insert positive attribute like optimism, strength, kindness, fortitude, etc.)
14. Don’t forget that better times are ahead and we’re gonna experience them together.
15. You don’t have to explain your pain for it to be real. What you’re feeling will always matter.
16. It’s okay to just slow down right now. Healing doesn’t need a schedule.
17. Even if today feels really hard, it will never have the final say over your future.
18. You’re doing the best you can with what you have, and that will always be enough for this moment.
19. Hard seasons don’t cancel out your worth or your dreams. You’re worthy of good things.
20. You’re allowed to change your mind, take a break, and protect your peace.
21. Some days progress will look quiet and unseen. And that still counts.
22. You don’t need to be brave every single minute. Just let yourself be human.
23. I’m just grateful for you exactly as you are, not for what you can accomplish or fix.
24. You’re learning how strong you are, even when it really doesn’t feel that way yet.
25. You really don’t need to solve every single thing today. Tomorrow can hold some of the answers.
26. It’s okay to ask for help or just ask for company. You don’t have to be alone in this.
27. Even a small moment of peace is a signs that better days are still possible.
28. You will always be more than this chapter, more than this mistake, more than this setback.
29. Your heart is allowed to heal at its own speed. There will never be a deadline for feeling okay again.
30. I see how much effort you’re putting in, even if others don’t notice.
31. You don’t have to hide the messy parts of your life with me. You’re safe to just be honest here.
32. This hard moment doesn’t cancel all of the good you’ve already created in your life.
33. You’re allowed to just protect your energy and choose what actually supports you right now.
34. You’re still becoming someone incredibly wonderful, even on days that feel hard and unfinished.
35. You’re allowed to just take care of yourself. Your needs will always matter.
36. You’re not forgotten, you’re not overlooked, and you’re not unloved. I will always be there for you.
37. Let it all out. You don’t need to hold everything in.
38. Together we will see it through.
39. You’re trying your best. Don’t be hard on yourself.
40. Keep going. I’ll be with you ever step of the way.
41. Listen to that part of yourself that just knows that there’s more out there for you.
42. I’m so glad you’re in my life. ♥️
43. You’re so dear to me. Thank you for being alive.
44. You’re never alone. I will always be here to see it through with you.
45. You are loved and that will never change.
46. You don’t ever have to pretend to be okay just to deserve care and kindness.
47. Even when things feel very uncertain, you’re still moving forward in ways you can’t always see (yet).
48. Your presence alone really does make a difference in the lives of the people who love and care about you.
49. It’s okay to grieve what didn’t end up working out. Letting go takes time.
50. You’re allowed to prioritize your well-being. No apologies needed.
51. This moment is hard, but it’s not permanent. You’re gonna make it through this.
52. You’re stronger than you realize, even when you’re feeling tired or discouraged.
53. You don’t have to care about everyone’s expectations right now. Just focus on what you really need.
54. You are worthy of patience, compassion, and a lot of gentleness (especially from yourself).
55. I’m cheering for you every single day. You will never be alone in this.
56. “You alone are enough. You have nothing to prove to anybody.” ― Maya Angelou
57. You don’t have to be productive to be valuable ever.
58. It’s okay if your only goal for today is to just get through it while showing kindness to yourself.
59. Even slow healing is still healing. You’re gonna get there.
60. You’re allowed to let this be hard without judging yourself when you struggle.
61. Your life holds more chapters than this difficult one, and they’re gonna be so much better.
62. You don’t need to earn rest, care, or support. You already deserve it and always will.
63. I believe in your ability to find your way through this, even if things aren’t clear yet.
64. You’re not behind in life. You’re moving at a pace that works for you.
65. This pain won’t last forever. Even if it feels endless right now, it will end.
66. You bring so much goodness into spaces just by being there. I’m so glad we’re friends. ♥️
67. You don’t have to have every single thing figured out in order to be moving in the right direction.
68. It’s okay to take breaks from being strong or optimistic about everything.
69. Your feelings are always welcome here, even the really hard ones.
70. You’re doing a lot more right than you realize.
71. It’s okay to just take time to yourself and put your needs first.
72. You don’t need permission to change and grow at your own pace.
73. I believe in your ability to rebuild, renew, and begin again. You’ve got this.
74. You don’t ever need to compare your progress to anyone else’s.
75. Even on the hard days, you’re still worthy of all the love, care, and respect.
76. You’re becoming a new you. It will be hard, but it will also be worth it.
77. I love you.
78. It’s okay if your energy looks different right now; seasons change. You’re allowed to just be there for yourself and that’s enough.
79. You don’t need to fix or have everything figured out before you’re allowed to feel hopeful again.
80. Your story isn’t over just because this chapter feels really hard. You’re gonna make it through this.
81. You’re learning how to care for yourself in new and better ways. You’re doing amazing.
82. Even when things feel uncertain, you’re still growing.
83. Don’t try to have everything figured out right now. What’s one thing you can work on today to move you forward?
84. You’re allowed to take up space with your needs and feelings, so never hesitate to reach out to me.
85. I’m really proud of the quiet courage you show every single day.
86. Even when your heart feels tired, just know that I’m here to help you carry the weight.
87. You don’t need to rush toward a better version of yourself. You’re already enough right here right now.
88. Let this season change you in beautiful, unexpected ways. This isn’t your downfall, this is just a new beginning.
89. There is so much life still waiting to meet you. ♥️
90. Your softness is not a weakness. It’s actually one of the things that makes you very human and very loved.
91. Don’t carry yesterday’s weight into tomorrow. Just take some time to take care of yourself today and let it go.
92. Even on days when you feel invisible, your presence matters a lot more than you know.
93. You’re learning to trust yourself again, and that takes so much courage.
94. The way you keep choosing kindness, even when life feels so hard and unfair, says everything about who you are as a person.
95. You don’t have to prove your worth through productivity or perfection. What you have to give right now will always be enough.
96. I’ve been through this myself, and what really helped me out was [insert solution]. Would this be something you’d want to try?
97. Believe that good things are still ahead, even if you can’t see them yet. You’ve gotten through 100% of your hard times. You’re gonna get through this one.
98. Your future is not limited by this moment or this season.
99. I’ll always be here to support you whether you want to talk or not.
100. You are not forgotten, you are not alone. I’m here for you and love you. ♥️
How to Encourage a Friend Who Is Down
Encouraging words are a good place to start; it shows your friend that you’re there for them right away. But once you’ve done this, you need to take the next step and ask them what you can do to support them during this difficult time. Listen, don’t rush to find the perfect solution, and once they’ve communicated their needs, figure out how you can take it a step further. Be the friend you’d need if you were going through a hard time.
Also, from personal experience, make sure you’re checking up on them throughout the week. Even if you’re busy, a quick text asking them how they’re doing will only take a few seconds. Then set up times for video calls or to hang out with them throughout the month. They need you right now, so it’s very important that you’re intentional to make time for them.
Grace Moser is the author and founder of Chasing Foxes, where she writes articles to help women create a life they love in big and small ways. She's been a full-time traveler since 2016 and loves sharing her experiences and exploring the world with her husband, Silas. Her lifestyle and travel advice can also be seen on sites such as Business Insider, Glamour, Newsweek, Huffpost, & Apartment Therapy.