Supporting someone with anxiety can be challenging, but your care and understanding can make a significant difference in their well-being. Anxiety can manifest in many ways, from feeling overwhelmed to experiencing panic attacks. Whether it’s a close friend, family member, or partner, offering the right help can provide much-needed relief.
In this guide, we will explore 10 practical ways to help someone with anxiety, focusing on how to be supportive, provide comfort, and encourage them to take positive steps toward managing their anxiety.
Understanding Anxiety
Anxiety is a natural stress response, but when it becomes persistent, it can affect every aspect of a person’s life. Common symptoms of anxiety include:
- Restlessness
- Irritability
- Difficulty concentrating
- Physical symptoms such as headaches, sweating, or rapid heart rate
Anxiety disorders, such as generalized anxiety disorder (GAD), social anxiety disorder, and panic disorder, often require professional treatment. Still, there are many ways you can help support someone struggling with anxiety.
10 Ways to Support Someone with Anxiety
1. Listen Without Judgment
Sometimes, the most valuable thing you can do is listen. People with anxiety often feel overwhelmed and misunderstood, so giving them a space to talk about their feelings without judgment can be a huge relief. You don’t need to have all the answers; being present and acknowledging their emotions can be enough.
2. Offer Reassurance, But Avoid Dismissal
It’s important to reassure someone that their feelings are valid. Avoid statements like “Just relax” or “Don’t worry.” While meant to be helpful, these phrases can feel dismissive. Instead, say, “I’m here for you” or “I understand this is tough for you right now.”
3. Encourage Professional Help
Anxiety, especially when it becomes overwhelming, can benefit from professional treatment like Cognitive Behavioral Therapy (CBT) or medication. Gently encourage your loved one to seek help from a mental health professional if their anxiety interferes with daily life.
4. Help Them Practice Relaxation Techniques
Relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce anxiety at the moment. Offering to practice these techniques together can provide comfort and show that you’re actively engaged in helping them manage their symptoms.
5. Respect Their Boundaries
Someone with anxiety may have specific triggers or situations that make them feel uncomfortable. Respect these boundaries, and don’t pressure them to do something that causes additional stress. Instead, work together to find ways to gently push past some of these boundaries at their own pace.
6. Be Patient
Anxiety doesn’t have a quick fix, and sometimes it takes a while for someone to feel better. It’s crucial to be patient with their progress and avoid expressing frustration if their anxiety persists. Offering ongoing support, even in small ways, can be incredibly helpful and shows your understanding and tolerance.
7. Offer Practical Help
Sometimes, anxiety can make daily tasks feel overwhelming. Offering practical help—like running errands, cooking a meal, or helping with household chores—can relieve some of their pressure. Small acts of kindness go a long way in showing that you’re there for them.
8. Be Mindful of Triggers
Learn what triggers the person’s anxiety and try to avoid those situations if possible. For instance, if their anxiety is triggered by crowds, suggesting a quiet, peaceful outing instead of a crowded event can make a huge difference. Helping them avoid stressors shows your empathy and understanding, and it’s a way to show that you care.
9. Help Them Stay Active
Exercise is a proven way to reduce anxiety. Offer to go for a walk or engage in physical activity together, as this can help them release endorphins and reduce stress. Gentle activities like yoga or even stretching together can also provide relief.
10. Be Their Support System
Above all, let them know they aren’t alone. Being a steady support system they can rely on, whether it’s for a conversation, a walk, or just sitting with them in silence, is invaluable. Knowing they have someone they can lean on can make anxiety feel less overwhelming, and it’s a way to show that you’re essential and integral in their journey.
What Not to Do
While your intentions may be good, some actions can inadvertently make anxiety worse. Here are a few things to avoid:
- Don’t minimize their feelings: Saying things like “It’s all in your head” or “Just snap out of it” is dismissive and unhelpful.
- Don’t take it personally: If the person withdraws or becomes irritable, it’s important to remember that anxiety can affect behaviour. Try not to take these moments to heart.
- Avoid offering unsolicited advice: Instead of telling them what they should do, ask how you can help and listen to what they need.
Takeaway
Helping someone with anxiety is about offering a supportive, non-judgmental space for them to feel understood. Whether through listening, helping them practice relaxation techniques, or encouraging them to seek professional help, your role is invaluable in their journey to manage anxiety. Remember, patience, empathy, and kindness go a long way.
FAQ
Remain calm, speak gently, and guide them through deep breathing. Avoid overwhelming them with questions.
Encouragement is good, but pushing too hard may backfire. Support gradual exposure if they’re ready.
While not always, therapy like CBT is often effective and recommended for long-term management.
Avoid “Just calm down” or “You’re overreacting.” These are dismissive and minimize their feelings.
Yes, regular movement releases feel-good chemicals and helps reduce tension. Even a walk helps.
Support others, but prioritize your own well-being. Consider seeking guidance or talking to a therapist.
