If things are wonky and your head needs a hug...
...I got you.
A little kindness. A little sass. Better conversations about mental health.
A tiny hug. A real conversation.
For the fabulous people having a hard time,
and the fantastic people who love them.
Some days your head is a noisy place to hang out. You deserve extra kindness on those days.My Head Needs a Hug brings together my lived experience, the voices of 149 survey respondents, and communication tools for both sides of the conversation.Explore ways to listen, ask for support, check what someone means, and stay curious. No perfect words required.
Words to try. Room to be human.
For both sides of the conversation, whether you're leaning in (LI) to support or reaching out (RO) for help.
ASK FIRST:
LISTEN BEFORE SOLVING
Leaning In (LI): “Would you like me to listen, or would it help to think through a next step?”Reaching Out (RO): “Could you listen for a few minutes before we figure out what to do?”QUIET COMPANY COUNTS
LI: “Would you like company? We don’t have to talk.”RO: “I’d like you nearby, even if I am quiet. Will you stay close?”HELP CHOOSE THE HELP.
LI: “I can bring dinner or sit with you for a little while. Would either help?” Offer what you can genuinely do, and leave room for no.RO: "I don't know how to shake this right now but I don't like how I feel. I am open to ideas.
CHECK YOUR PERCEPTIONS.
LI: When you didn't respond to my text messages, I assumed I was bothering you. Is that right?RO: When I you didn't respond to my text messages, I assumed you thought I was being too much. Is that the case?Listening, empathy, curiosity, and perception checking can help us understand each other. These tools aren't magic tricks, though-- they don't always work. But when spoken kindly with good intentions, they are a good starting place.Also, nobody has to communicate perfectly to deserve care.These examples are not universal scripts and should be tailored to one's situation and relationship. Short Mikapedia videos and more tools are on the way.
Hi! I’m Mika Waters — educator, author, runner, dog lover, and the human behind My Head Needs a Hug.I’ve spent 25 years helping people communicate. I also live with depression. Years ago, when I was diagnosed with leukemia, people brought me love, food, and hugs. Years later, when diagnosed with MMD, people often didn’t know what to say. That difference stayed with me—and became the seed for this project.In 2023, I surveyed 149 people about what helped, what hurt, and what they wished someone would say when they reached out for help. Their voices helped shape practical tools for both sides of the conversation: the supportive friend leaning in to help, and the person struggling and reaching out for help.That little friend on my shoulder? That’s Vu. She has feelings. She has questionable posture. She could use a hug. Maybe you could, too.I’m so glad you’re here. ❤️Oh, one last thing about me: I am so glad you're here. ❤️
More hugs. Fewer ‘just think positive’ speeches.Have a question, an idea, or a story about where you shared a paper hug? Email me. You can also ask to hear when new printables and Mikapedia videos are ready.I’m a communication educator, not a mental health professional. This project offers connection and communication tools, not individual treatment or crisis support.Thanks for being here, fellow human.
Mika Waters
© 2026 Mika Waters · My Head Needs a Hug
Take a hug. Leave a little kindness.Open the full-size printable. Save the image, then print on US Letter paper in portrait orientation, fitted to one page. Cut upward between the tabs to the dotted line, leaving the tops attached.Take one. Take a few. Give one to another incredible human (like yourself).
