If someone you love has been struggling with anxiety, you might not know where to start. Watching someone experience the worst effects of anxiety, such as panic attacks, can be alarming.

Anxiety can also begin to affect your loved one’s relationships with those closest to them. It’s important to approach someone with anxiety with empathy, understanding, and a willingness to learn. Here are several ways you can support them.

Learn the signs of anxiety

A good place to start supporting your loved one is by learning about anxiety and their experience of it. Symptoms of anxiety include:

shallow breathing
sweating
nausea
lightheadedness
excessive worrying
catastrophizing
irritability
avoiding triggering places or situations

Pay attention to when your loved one starts exhibiting these symptoms. When you recognize that they’re experiencing fear or stress, you can better support them in the ways they need.

Listen, don’t judge

One of the most valuable forms of support you can offer is a listening ear. When your loved one opens up about their anxiety, it’s okay to just sit back and allow them to express their feelings openly. Often, people with anxiety are criticized for their thoughts and behaviors, so just being that person they can talk to is a big help.

Validate their feelings

The last thing someone with anxiety wants to hear is that they’re worrying over nothing. Just because someone finds something unremarkable doesn’t mean someone else won’t stress over it. It’s important to show them your support by not belittling or minimizing their fears. Instead, offer them reassurance—you’re there for them, you hear them, and they’re not alone.

Avoid enabling behaviors

While it’s natural to want to help, be careful to avoid enabling behaviors that may inadvertently reinforce anxiety. For example, going out of your way to help them avoid their triggers can lead to more unreasonable accommodations. While this helps their anxiety in the moment, over time, your loved one won’t have dealt with their issues and will have perpetuated them. Avoid accommodating irrational fears or compulsive behaviors. Instead, gently encourage them to confront difficult situations when ready.

Encourage healthy coping mechanisms

It’s essential to get them to redirect their anxiety into productive coping mechanisms. These might include practicing relaxation techniques such as deep breathing, mindfulness, or meditation. They might also relieve their anxiety by doing other things they enjoy, such as cooking, getting creative, or going for walks in the park.

Be patient

Dealing with anxiety can be challenging, and progress may be slow at times. Be patient with your loved one and understand that recovery is a journey with ups and downs. While over time, they might experience fewer panic attacks or feel triggered less often, relapses do happen. Most importantly, you’re there for them when they need you.

Respect their boundaries

Offering support also means respecting a person’s boundaries. Understand that there may be times when they need space or time alone to cope with their anxiety. In fact, it can be unhealthy to be overly invested in their healing journey. Respect their need for solitude without taking it personally.

Are you or a loved one struggling with anxiety?

If your loved one hasn’t been seeking treatment for their anxiety, encourage them to talk to a mental health professional. Their anxiety shouldn’t prevent them from doing the things they love or live day-to-day. If you’re a direct caregiver for someone with anxiety, your mental health matters too. You might also benefit from discussing your stressors and responsibilities with a therapist.

To find out more about how anxiety therapy can support those with anxiety, please reach out to us.

How to Support Someone With Anxiety