What You Can Do to Help Someone Deal with Anxiety

Anxiety is a prevalent mental health condition that affects millions of individuals worldwide. It is more than mere worry or stress. It may be longstanding, debilitating, and a hurdle to daily functioning. Anxiety can have a detrimental effect on both emotional and physical health.

If your loved one is experiencing anxiety symptoms, your support is important. It may sometimes seem perplexing to know how to help, so in this article, we’ll walk you through common recommendations beyond your presence and empathy. But first, let’s learn more about the signs of anxiety.

Recognising Anxiety in Others

The first step towards helping a person with anxiety — especially if they don’t have a diagnosis yet — is identifying the signs. It is not about labelling an individual but rather about paying attention, understanding, and being ready to be present when a person is in need. 

Anxiety may appear differently from person to person, but some typical signs to look out for include: 

• Emotional Symptoms: Excessive worrying that is difficult to control, irritability, fearfulness, mood swings, repeated feelings of dread, feeling overwhelmed or edgy, and low self-esteem.

• Physical Symptoms: Rapid heartbeat, sweating, restlessness, trembling, fatigue, headaches, gastrointestinal problems, and nausea — paired with worrying and anxiety.

• Behavioural Symptoms: Social avoidance, difficulty concentrating, procrastination, reassurance-seeking.

Early detection can help with early intervention, which may prevent anxiety from worsening or affecting the individual's quality of life.

Most of the time, people with anxiety may not even know that what they're going through is a mental health condition, or that it is treatable, and others are scared to seek help. So, even gently asking them about their experiences can encourage the person to seek professional help if needed.

The Dos: Effective Ways to Support Someone With Anxiety

Supporting someone with anxiety is a balance between offering help and respecting their boundaries. Your goal is not to "fix" their anxiety but to be a steady, compassionate presence as they navigate their challenges. Here are several effective and meaningful ways to offer support:

• Educate Yourself About Anxiety: One of the greatest things to do to help someone is to educate yourself about anxiety disorders, including generalised anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias. Remember that anxiety isn't a choice or a weakness, it's a genuine medical condition. Learning about the symptoms, triggers, and treatments will make you a more informed and empathetic ally.

• Offer Emotional Support: Sometimes, the best thing you can do is just be present. Let your loved one know they’re not alone. Allow them to express their feelings openly. Listen to them without judging or immediately jumping in with advice or solutions. Validate their feelings to make them feel heard and understood.

• Communicate Openly: Every person experiences anxiety differently, and what works for one may not work for another. One day, they might want some space, and the next, they may want company. So, keeping the lines of communication open, ask them how they want to be supported. Keep checking in from time to time without prying. 

• Encourage Professional Help: Your support is important, but it won't substitute for professional help. If they're willing, gently encourage seeing a healthcare provider. You may initiate with "Have you considered consulting someone who has experience with this?" instead of forcing them to. If necessary, you can help them find providers, schedule an appointment, or go with them to their initial session. It’s also possible to get treatment for anxiety online.

• Provide Practical Support: Anxiety can make simple tasks seem daunting. You can help them with daily chores, errands, preparing dinner, or assisting with work to lighten their load. It is important that you help them, but also push them to do small things on their own to instil independence.

The Don’ts: What to Avoid When Supporting Someone With Anxiety

Even with the best intentions, certain actions or words can inadvertently make things worse. Here are some common things to avoid: 

• Don’t Dismiss or Minimize Their Feelings: Saying things like “You’re overreacting,” or “It’s all in your head,” can feel invalidating. Even if the fear seems irrational to you, it feels real to them.

• Don’t Enable Avoidance Behaviors: It's understandable to want to protect someone from pain, but constantly diverting them from situations that cause anxiety has the opposite effect and only strengthens their fears. Encourage gradual exposure and acknowledge tiny successes.

• Don’t Force Confrontation or Push Too Hard: Forcing someone to "just do it" or confront their fears before they are ready usually ends up being counterproductive. Progress must occur at their speed.

• Don’t Offer Unsolicited Advice or Quick Fixes: Unless requested, don't offer responses such as "Just think positive," or "Try yoga." These can sound dismissive or trite. Instead, ask if they’d appreciate suggestions or recommendations.

• Don’t Share Personal Information Without Permission: Don't betray confidences. If they share with you, don't reveal information to other people unless it involves immediate safety.

• Don’t Get Frustrated or Take Things Personally: Anxiety can make individuals become withdrawn, irritable, or even call off plans. Don't take it personally. See that their actions are a reflection of their battle, not your relationship.

Taking Care of Yourself as a Supporter

Supporting a person with anxiety can be emotionally draining. Your own well-being is important too, and the following steps can help: 

• Set Boundaries: Be mindful of your limits and don't overdo it emotionally or physically.

• Practice Self-care: Get enough sleep, eat well, exercise, and engage in hobbies that make you feel rejuvenated.

• Take Breaks: It's fine to take a break for yourself without guilt.

• Talk to Someone: Discuss your own emotions with a buddy, therapist, or support group. You deserve it just as much as the person you're supporting.

• Avoid the Savior Complex: You can't "cure" their anxiety. You’re there for support; no one can replace professional help from a healthcare provider.

When to Seek Professional Help

Although your support is valuable, sometimes, professional help is irreplaceable. If your loved one's anxiety is impacting their everyday life, it might be time to encourage them to talk to a mental health provider. Some warning signs indicating the need for professional help may include: 

• Recurring or worsening anxiety symptoms.

• Panic attacks are becoming more frequent or severe.

• Sleep disturbances, substance abuse, or depressive symptoms.

• Avoidance of social situations or loved ones.

• Discussion of suicidal thoughts or hopelessness.

It is important to be careful and gentle when bringing it up. You could say something like, "I've noticed that things are really tough for you lately. I care about you and think that consulting with a medical professional could be helpful. Would you be willing?".

Getting help is a courageous act, and your support can make it feel less overwhelming. You can offer to help them look into options and maybe also accompany them to their initial appointment if they are willing. 

Conclusion

Helping someone with anxiety is a process that takes patience, understanding, and compassion. Also, as a famous saying goes, “You can't pour from an empty cup,” so it’s important that as you show compassion to others, be certain to take care of yourself as well.

With the proper balance, you may be a great source of strength and hope for an individual struggling with anxiety.