How to use words of encouragement: 50 examples
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Words of encouragement can be more than, “You got this!” Explore our list of 50 uplifting phrases to help someone in need of a boost. Even if that person is you...
When someone you care about is having a hard time, it’s natural to want to make them feel better. Words of encouragement are more than just platitudes — they’re a way to remind someone that things can get better, that they're not alone, and that they have the strength to keep going.
Of course, knowing what to say in the moment can be really tricky. You might worry about saying the wrong thing or wonder if your words will make a difference. But just showing up for someone and being kind and supportive can mean more than you realize.
Encouragement can help someone find a spark of hope when they feel lost or overwhelmed, giving them the push they need to keep moving forward — and yes, you can offer this to yourself too. Here’s how.
Why your words matter
Whether you realize it or not, your words hold a lot of power. When you offer someone words of encouragement, you’re helping them feel seen, supported, and capable. It might seem like a simple thing, but a few positive words can change someone's entire outlook on a difficult situation. In fact, studies have shown that positive reinforcement can reduce stress and anxiety, boost self-esteem, and even improve relationships.
And while you may feel pressure to say exactly the right thing, it’s important to know that you don’t have to. Words of encouragement don’t have to be perfect or overly complicated. What matters most is that they come from a place of care and understanding.
In every relationship, words of encouragement help strengthen trust and build connection, especially if they’re offered unprompted. You never know exactly what someone is going through, and your words might be just what someone needs to hear to make their day a little brighter or their burden feel a little lighter. (Here are five other ways to cheer up a friend.)
How to help others using words of encouragement
Offering support doesn't have to be complicated. Remember that you’re not trying to fix someone’s problems — and in many cases, you can’t. What you can do is show up for someone and let them know that you're in their corner. Whether it's a friend, family member, partner, or coworker, your words can bring comfort and strength to someone who’s feeling low.
Friends and family
When it comes to encouraging friends and family, empathy is key. Maybe they’re going through a tough time, feeling overwhelmed, or just need a little boost — you know them well, so tap into that understanding.
Start by acknowledging their feelings—sometimes, just saying “I hear you” or “I understand” can make all the difference. Remind them that you’re there for them, no matter what. Phrases like, “I’m always here if you need to talk” or “You’re not alone in this” can provide the reassurance they need.
The goal is to offer comfort and remind them that they have your unwavering support. And if you need a boost to be the compassionate friend they need, try these eight exercises to develop more empathy.
💙 In Tamara Levitt’s Relationship with Others series, you’ll learn how to nurture strong relationships, hold space for the other person’s feelings, and become a better listener.
Romantic partners
Encouraging a romantic partner often means acknowledging their efforts and challenges while reminding them that you’re a team.
When your partner is feeling down or stressed, simple phrases like “We’ll get through this together” or “I believe in you” can go a long way. Let them know you see how hard they’re trying, and remind them that you’re proud of their strength. By continuing to stand by their side, you can create a safe space where they feel supported and loved.
💙 To help you on your journey, the Love and Relationships series has several meditations designed to support the many stages of romantic partnerships, including the art of kind communication and unconditional love.
Colleagues
In a professional setting, encouragement can be about recognizing someone’s hard work and reminding them that their efforts are valued. You can offer meaningful support with phrases like, “You’re doing a great job” or “I trust you to handle this.” It’s about showing confidence in their abilities while also offering understanding. Positive reinforcement at work can lead to better teamwork, more effective communication, and higher morale.
💙 It can be tough to know how to support your colleagues, especially if you don’t know them very well outside of the office. But, showing Kindness at Work is always appropriate.
Yourself
We often forget that we can (and should) offer ourselves words of encouragement. Self-talk plays a huge role in how we handle challenges and setbacks.
When you’re feeling overwhelmed or down, take a moment to speak kindly to yourself, just like you would to a friend. Remind yourself of your strengths, how far you’ve come, and that it’s okay to take things one step at a time.
Try saying things like, “I’m doing my best” or “It’s okay to take a break.” Practicing self-encouragement helps build resilience and gives you the confidence to keep going, even when the road is tough. Meanwhile, here’s eight ways to quiet your inner critic.
💙 It’s so easy to forget about self-care when you’re thinking so much about others. Carve out time for yourself with Mel Mah’s Nurture Yourself session.
50 uplifting phrases to encourage others (or yourself)
Encouraging someone is about reminding them that they have the strength, resilience, and support they need to get through anything. Sometimes, just a few kind words can turn someone's entire day around.
In some cases, it’s also helpful to reassure someone that while you’re thinking of them, they don’t owe you a response or a specific reaction. Also, make sure your words are measured. Toxic positivity can be invalidating.
Instead, these 50 uplifting phrases can help you offer encouragement, whether it's for someone else or for yourself.
What to say to someone who is sad
It can be difficult to witness a loved one struggle with sadness. Maybe they’re coping with a loss, reeling from disappointment, or dealing with depression. Whatever the case may be, they’re probably feeling alone, disconnected, and hopeless. Some might be sorting through feelings of anger, confusion, and frustration too.
Offering gentle, empathetic words can help them feel supported and remind them they don’t have to carry their sadness by themselves.
1. “I’m here for you, no matter what.”
2. “It’s okay to feel sad right now.”
3. “You don’t have to go through this alone.”
4. “No need to respond if you’re not up to it. Just know that I’m thinking about you.”
5. “Take your time to feel how you feel. I’m here.”
6. “You are loved, even on your hardest days.”
7. “You’re so strong, and I believe in you.”
8. “It’s okay to cry and feel your feelings.”
9. “You’re not alone in this — I’m with you.”
10. “You’ve gotten through tough times before, and you’ll get through this too.”
What to say to someone who is stressed
Stress can make even the smallest tasks seem impossible. Offering words of encouragement can help someone feel less overwhelmed and remind them that it’s okay to take a step back and breathe.
11. “Take it one step at a time — you don’t have to do it all at once.”
12. “You’ve handled so much already, and you’re doing great.”
13. “It’s okay to take a break when you need one.”
14. “You’ve got this — just keep going one small step at a time.”
15. “You don’t have to have everything figured out right now.”
16. “You’re doing the best you can, and that’s more than enough.”
17. “It’s okay to not have all the answers — just do what you can.”
18. “You’ve been through challenges before, and you came out stronger.”
19. “Don’t forget to take care of yourself. You matter too.”
20. “You’re doing better than you realize.”
What to say to someone who is anxious
Anxiety can make it hard for someone to feel grounded or think clearly. Staying calm and being reassuring can help them slow down and remind them that they’re safe, capable, and not alone.
21. “Take a deep breath — you’re safe in this moment.”
22. “It’s okay to feel anxious. I’m here with you.”
23. “You are capable of handling this.”
24. “You’ve faced tough things before, and you can face this too.”
25. “It’s okay to take things one small step at a time.”
26. “I believe in you and your ability to get through this.”
27. “You don’t have to rush — take the time you need.”
28. “You’re doing a great job, even if it doesn’t feel like it.”
29. “Remember, this feeling is temporary — you’ve got the strength to get through it.”
30. “You are not your anxiety. You’re so much more than that.”
When someone needs general encouragement
Sometimes, life just feels heavy. These phrases work for any situation where someone could use a boost, whether they’re feeling down or just in need of a reminder that they’re not alone. And if you’re the one who needs a pick-me-up, here are nine simple ways to shift a low mood.
31. “You’re stronger than you think.”
32. “I believe in you.”
33. “You are capable of amazing things.”
34. “Every day is a new chance to try again.”
35. “You’re doing better than you think you are.”
36. “I’m so proud of you and how far you’ve come.”
37. “It’s okay to take things slow — you’re still making progress.”
38. “You are worthy of love and support.”
39. “You are enough, just as you are.”
40. “You’ve made it through tough times before — you’ll get through this too.”
41. “Keep going — you’re almost there.”
42. “Your hard work is paying off, even if you don’t see it yet.”
43. “You are not alone in this journey.”
44. “I see how hard you’re trying, and I’m proud of you.”
45. “You deserve to take care of yourself.”
46. “Mistakes are part of the process — you’re still moving forward.”
47. “You’ve come so far — don’t stop now.”
48. “You bring so much light to the world.”
49. “Trust yourself — you know what to do.”
50. “You are resilient, and you’ll make it through this.”
Can I use words of encouragement to help myself?
Encouraging yourself is one of the most powerful ways to boost your confidence and mental wellbeing. Often, we’re our own harshest critics, but practicing self-encouragement can help shift that inner dialogue toward positivity and self-compassion. Speak to yourself the way you’d speak to a friend and focus on your strengths and the progress you’ve made. Phrases like, “I’m doing my best, and that’s enough” or “I am capable of handling this” can be incredibly helpful when you’re feeling overwhelmed or uncertain.
If you’re going through a tough time, take a moment to acknowledge your feelings, then remind yourself that you’ve gotten through challenges before. Saying, “I’ve handled difficult things in the past, and I can do it again” is a great way to re-engage with your resilience. Self-encouragement isn’t about ignoring problems or pretending everything is perfect — it’s about giving yourself the grace and support to move forward, even when things feel hard.
Practicing positive self-talk might feel strange at first, especially if you’re used to being hard on yourself, but over time, self-encouragement can become a natural part of your daily routine. Try starting each day with a few positive affirmations, like “I am enough” or “I am capable of handling today’s challenges.” These small moments of self-kindness can make a big difference in how you approach your day and handle difficult situations. It can be especially helpful at work.
Words of encouragement FAQs
What should I say to someone who’s having a bad day?
When someone’s having a bad day, the most important thing you can do is acknowledge their feelings and let them know they’re not alone. Offer your support in a way that feels natural and doesn’t rush them to move past their tough day too quickly.
Statements like “I’m really sorry you’re going through this” or “I know today’s been tough, and I’m here for you” show that you care without putting pressure on them to feel better right away.
Avoid minimizing their feelings with phrases like “It’s not that bad” or “Cheer up.” Instead, saying, “I’m here to listen if you need to vent,” gives them the space to open up if they feel like it.
You don’t need to fix their problems or come up with solutions—just being there is often enough. A simple “I’m thinking of you” can be incredibly comforting when someone is struggling.
Here are 10 things to say when someone is having a hard time.
What are some examples of uplifting phrases?
When someone is having a bad day, consider how to offer encouragement, support, and a reminder that better days are ahead. Some examples include, “You’ve got this” or “You’re stronger than you think,” which can be helpful when someone’s feeling overwhelmed or doubting themselves. Another great phrase is, “It’s okay to take a break,” especially when the person is pushing themselves too hard. This reassures them that resting isn’t a sign of weakness — it’s a necessary part of self-care.
Other phrases, like “You’re doing better than you realize” or “You’ve handled tough things before, and you’ll get through this too,” can help remind someone of their resilience and progress, even if they can’t see it in the moment. These words help shift their focus from what’s going wrong to how far they’ve come. When offering encouragement, make sure your words are sincere and tailored to what the person is going through. A small, heartfelt statement can make a big difference, especially when someone needs a little extra support.
What are the best ways to encourage someone dealing with long-term stress?
When someone is dealing with long-term stress, it’s important to offer consistent, gentle support rather than solutions. Stress can be overwhelming and exhausting, and sometimes people just need to know they’re not alone in carrying the burden.
Acknowledge how hard things have been for them with phrases like, “I know you’ve been dealing with a lot, and I’m really proud of how strong you’ve been.” This shows them that you see their efforts, even if they’re struggling to see it themselves.
Remind them that it’s okay to take breaks and practice self-care. Encouraging phrases like, “It’s okay to step back and rest when you need to” or “You don’t have to do everything on your own” can help them feel less pressured and more supported.
Long-term stress can make people feel like they’re constantly falling behind or not doing enough, so reassure them that progress doesn’t have to be fast—small steps forward are still progress.
Check in with them regularly, and let them know that you’re there for the long haul with messages like, “I’m here for you, no matter how long this takes” or “You don’t have to go through this alone.”
Offering practical help, like running errands or just being a listening ear, can be a huge relief for someone who feels like they have too much on their plate.
Can writing a letter of encouragement be more impactful than speaking?
Yes, writing a letter of encouragement can sometimes be even more impactful than speaking words of support in person. A letter allows you to take your time, think about what you want to say, and carefully choose the words that will have the most meaning. It also gives the recipient something tangible they can hold on to and revisit whenever they need a little extra encouragement. In tough times, being able to read through supportive words over and over can provide comfort, especially when they’re feeling alone or overwhelmed.
When you write a letter, you can express your thoughts in more detail than you might during a conversation. You have the space to reflect on the person’s strengths, acknowledge the challenges they’re facing, and remind them of how much you believe in them. It also gives the recipient time to process your words in their own time, without feeling the pressure to respond right away. Writing a letter can feel more personal and thoughtful, especially when someone is going through a long-term struggle and may need ongoing support. Whether it’s a short note or a longer message, your words can serve as a lasting source of comfort and encouragement.
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