R U OK? Day 2026: How to Check In and Support Someone
Life can be busy, and it is easy to assume that the people around us are doing fine. A friend might be quieter than usual, a colleague may seem overwhelmed, or someone close to us might be dealing with challenges we cannot see.
R U OK? Day is a reminder to make time for those conversations. It encourages us to notice when someone may be struggling, ask how they are going, and listen with genuine care.
This is not about finding the perfect words or having all the answers. It is about making space for someone to talk and helping them find further support when they need it.
For people who have experienced mental health challenges or lost someone to suicide, awareness days can also bring up difficult feelings. There is no expectation to share personal experiences or participate in public conversations. Checking in should always be respectful, private when appropriate, and guided by what the other person needs.
When is R U OK? Day in 2026?
R U OK? Day takes place on Thursday, 10 September 2026. It is Australia’s national day of action dedicated to encouraging meaningful conversations and connection.
The message, however, is not limited to one day. People experience life’s ups and downs throughout the year, and a thoughtful check-in can happen whenever someone is on your mind.
You might reach out to a friend who has been unusually quiet, a family member going through a difficult period, or a workmate who seems under pressure. You do not need to wait until you are certain something is wrong.
The official R U OK? Day resources provide practical guidance for individuals, workplaces and communities.
How to start an R U OK? conversation
A meaningful conversation begins with choosing a suitable moment. Find somewhere relatively private, make sure you have time to listen, and approach the person without judgement.
You might say, “You haven’t seemed quite yourself lately. How are you going?” or “I’ve been thinking about you. Would you like to have a chat?”
If they are not ready to talk, respect that. Let them know you care and that they can reach out when they feel comfortable. You could also ask whether there is someone else they would prefer to speak with.
The official R U OK? conversation guide explains four practical steps: ask, listen, encourage action and check in.
Ask R U OK?
Start with a genuine question and give the person room to answer. Avoid assuming you know what is happening or immediately offering solutions.
A simple “How have things been for you lately?” can be more helpful than a rushed question asked in passing. If you have noticed a change, mention it gently and explain that you are concerned.
Listen without judgement
If someone opens up, take what they say seriously. Give them time to speak, avoid interrupting, and acknowledge that what they are experiencing sounds difficult.
You do not need to compare their situation with someone else’s or tell them to look on the bright side. Instead, you might ask, “How long have you been feeling this way?” or “What has been the hardest part?”
Sometimes, listening is the most useful thing you can offer in that moment.
Encourage action
Ask what might help and whether they have support around them. Depending on the situation, this could mean speaking with a trusted person, arranging an appointment with a GP, or contacting a professional support service.
You can offer practical help, such as finding a service, making an appointment or accompanying them if they would like that. The aim is to support their choices, not take control of the conversation.
If someone is struggling significantly, encourage them to seek professional help rather than relying only on friends or colleagues.
Check in again
One conversation does not have to be the end of your support. Follow up after a few days, or sooner if you are particularly concerned.
You could send a message saying, “I’ve been thinking about you. How have you been going since we last spoke?”
If they have not taken any action, avoid judgement. Ask what support would be useful now and remind them that they do not have to manage everything alone.
What if someone says they are not okay?
Hearing someone say they are struggling can feel confronting, especially if you are unsure what to say next. You do not need to become their counsellor or solve the situation yourself.
Stay calm, listen, and ask what they need. If appropriate, encourage them to speak with a GP, mental health professional or support service. You can also seek advice from a crisis support service about how to help someone else.
If you are concerned that someone may be thinking about suicide, it is appropriate to ask them directly. Asking clearly and compassionately can help you understand the level of concern and connect them with support.
If they say they are thinking about suicide, take it seriously. Listen, help them access appropriate support, and do not leave them alone if there is an immediate safety concern. If you cannot stay with them, arrange for another reliable person to be there.
If someone’s life is in immediate danger, call Triple Zero (000).
For more detailed guidance, visit Lifeline’s advice for people worried about someone.
Supporting each other at work
R U OK? Day can also encourage more open and supportive workplace conversations. A healthy approach is not about asking employees to disclose personal information publicly. It is about creating an environment where people feel able to ask for help and know where to find it.
A manager or colleague can make a difference by checking in privately, listening without judgement and helping someone understand the support options available to them.
Workplaces can also share clear information about confidential support services, provide practical conversation resources, and encourage employees to seek professional help when needed. Where an Employee Assistance Program is available, employees should be told how to access it.
At Occom, we want this reminder to begin with how we look after one another. The focus is on making time for meaningful conversations and ensuring our teams know where to turn for support.
The official R U OK? workplace resources include conversation guides, posters and practical materials that can help teams approach these discussions respectfully.
Where to find mental health support in Australia
If you or someone you know needs support, you do not have to wait until a situation becomes a crisis.
Lifeline: Call 13 11 14 for confidential crisis support, available 24 hours a day, seven days a week. Text and online chat are also available through Lifeline.
Beyond Blue: Call 1300 22 4636 for mental health support, advice and referral. Visit Beyond Blue for further information and support options.
Your GP: A doctor can help assess what support may be appropriate and discuss referrals or treatment options.
R U OK? Find Help: The official support directory provides additional Australian services, including options for people supporting someone else.
If you have been affected by suicide or are supporting someone who has, specialist bereavement and postvention services are also available through the R U OK? support directory.
If there is immediate danger, call 000.
Keep the conversation going
R U OK? Day is a useful reminder, but meaningful support is built through everyday actions. A quick call, a thoughtful message, or making time to listen can help someone feel less alone.
You do not need to have the perfect response. What matters is asking with genuine care, listening to the answer, and helping someone find appropriate support when they need it.
If someone is on your mind, consider reaching out today. And if you are the one finding things difficult, it is okay to tell someone you trust that you need support.
A conversation is a starting point. Staying connected and seeking help when needed can make a meaningful difference.
This article is intended for general awareness and is not a substitute for professional mental health advice or crisis support. For questions about this article or Occom’s community communications, you can contact Occom. For mental health support, please use the specialist services above.
Written by
Jordan Kerr
Brand and Marketing Consultant
Jordan brings a strategic, people-focused approach to brand and marketing, helping businesses communicate clearly and connect with their audiences. At Occom, Jordan supports brand development, marketing strategy and content direction, with a focus on creating meaningful customer experiences and consistent brand communication.
