How do you talk to someone when you're depressed and have no energy

People keep saying reach out when you're depressed but I can barely reply to texts, let alone explain what's wrong. When I try to talk I either overshare and regret it or say I'm fine and shut down. I want to know how others start conversations when depression steals your words. Short messages? Voice notes? Just showing up in a support group and reading? What actually worked for you?