Anxiety is more prevalent than most people know. It bothers millions of individuals across the globe—quietly, profoundly, and frequently in the background. If someone in your life is experiencing anxiety, your assistance can be a valuable addition. “But when it comes to how to help someone with anxiety, what to do, what to say, and how to be of use truly can be perplexing.”
This guidebook provides practical, compassionate guidance on how to support a concerned individual in a caring, understanding, and helpful manner.
Know What Anxiety Actually Is
You must, above all, be aware of what anxiety is. Anxiety is not always fretting over a big meeting or test. It is an illness of the mind that may consist of continuing, intense worry or fear about ordinary things. It may even present with physical symptoms of:
- Racing heart
- Shortness of breath
- Excessive sweating
- Restlessness
- Disruption of sleep
Fussy people feel trapped, mired in their own minds, or constantly scanning for threat—even when there is no threat around. When you are aware of this, it will be easier for you to assist them.
- Be An Open, Nonjudgmental Space
Sometimes, just showing up is enough. When someone is stressed out, your presence can help ease their fear of being judged or misunderstood. You don’t need to have all the solutions—you just need to show that you care.
- Say less than you listen. Let them process their feelings at their own pace.
- Don’t tell them “just relax” or “it’s in your head.” They’re kind sentiments but come off as condescending.
- Rather, say to them, “I’m here for you,” “You’re not alone,” or “It’s okay to feel this way.”
- Your own calmness can soothe their anxiety, even if you cannot repair its source.
- Learn about anxiety
One of the most powerful ways to help someone with anxiety is to learn about anxiety yourself. Read about anxiety disorders, watch professional videos, or listen to podcasts from therapists.
Knowing about anxiety helps you with:
- Respond with sympathy and not annoyance
- Stay away from familiar triggers
- Support their healing process more
- Education breeds compassion, and compassion is exactly what a person with anxiety needs.
- Encourage, not strong-arm, professional help
While friends and family support is wonderful, professional help usually gets the job of dealing with anxiety done in the long term. Encourage therapy nicely but don’t be pushy.
You can say:
“Have you thought about speaking to someone? I can help you locate a therapist if that would be something you’d be interested in.”
Offer to:
- Help find someone who is a mental health professional
- Go with them to an appointment
- Walk them in for the first call or visit
Maybe reminding them that they are not the only ones being unselfish and taking the first step will empower them to do so.
- Be aware of triggers
Anxious people will always have some triggers—some situations, thoughts, or even sounds that set them off. These could be from social contact to timelines, loud environments, or even specific topics of conversation.
- Speak with them about their triggers, if they’re open to talking.
- Hear them out.
- Don’t force them into something they’re not prepared to work through.
Support is establishing a safety context, not forcing them “to face their fears” unprepared.
- Encourage healthy habits together
Lifestyle habits contribute significantly to the management of anxiety. You can be of assistance to your friend or your partner by supporting healthy, anxiety-decreasing habits, including:
- Going for a walk together
- Practicing deep breathing exercises or meditation
- Reducing caffeine or alcohol intake
- Getting a good sleep
- Having well-balanced meals
Getting them to join you in these activities makes it easier for them to sustain it, and it strengthens your relationship as well.
- Know what to do when you experience an anxiety attack
If the one you love has an anxiety or panic attack, it’s terrifying—to you, too. Be calm and do the following:
- Talk softly and reassure them: “You’re okay,” “This is just passing,” “I’m right here.”
- Encourage them to breathe slowly and deeply—breathe with them, if possible.
- Do not touch them until they ask you to.
- Don’t tell them to “calm down” and rather guide them through grounding activities (like identifying things they can see, hear, or touch).
- Most panic attacks really don’t last more than a couple of minutes, but being calm with another human being makes it feel like it flew by.
- Be patient—healing takes time
Anxiety isn’t something that disappears overnight. There may be setbacks, canceled plans, or moments where they isolate themselves. This doesn’t mean they’re not trying.
- Celebrate small wins (like going to a social event or making a phone call).
- Keep inviting them, even if they often say no—just don’t pressure them.
- Let them know you’re there, no matter what.
- Your patience is part of their healing.
Final thoughts
It doesn’t require any therapy education to figure out how to help someone with anxiety—what requires education is how to be a good, caring member of their treatment team. It’s an ear to hear, a heart to know, and a comforting word to say, “I’m here for you.”