That's a really cool assignment from your therapist! I don't know about a "normal person" but I know for me, when I ask for help, I need to feel safe around the person I'm asking (ie: that I won't be judged) and I need to feel validated.

I think also-- something that's been important for me-- is to check in with myself as much as possible. If I take a minute to try to label what I'm feeling, it helps to see when an episode is coming on before I'm way deep into it (not sure if that makes sense). I'm still working on this... but in the past, I'd wake up one morning and just feel so depressed when the day before, I was functioning and feeling normal. So checking-in is something that can supposedly help you notice when you're going downhill and ask for help at a time where it would be easier... to nip the problem in the bud.