7 Tips on How to Support a Loved One with Anxiety

It is hard to see someone you care about struggling with anxiety, these tips can help guide you on how to best love and support those in your life.

Anxiety can be overwhelming, not just for the person experiencing it, but for their friends and family members too. When someone you care about is struggling with anxiety, it can be difficult to know what to say or do, however your support can make a world of difference. By providing understanding, compassion, and practical help, you can help your loved one feel more connected and understood.

1. Educate Yourself About Anxiety

Understanding anxiety is the first step toward being a supportive friend or family member. Anxiety is not just “worrying” or “stress” – it’s a complex mental health condition that affects the brain and body in ways that can be hard to see from the outside. Symptoms may include constant worry, racing thoughts, physical symptoms like a racing heart or dizziness, or a general feeling of being “on edge” all the time. Anxiety can interfere with everyday life, making it difficult for your loved one to feel at ease in even routine situations.

2. Listen Without Judgment

One of the most important things you can do for someone with anxiety is to listen. Avoid minimizing their feelings or offering solutions right away. Instead, focus on being an active listener. Let them express what they’re feeling without trying to fix it or dismiss it. Sometimes, just knowing that someone is there to listen can be incredibly comforting.

Avoid phrases like:

• "Just calm down."

• "It’s not a big deal."

• "You’re overreacting."

While these phrases may be well-meaning, they can unintentionally make the person feel misunderstood or invalidated. Instead, say things like:

• "I hear that you're feeling really anxious right now."

• "That sounds tough, I'm here for you."

• "Take your time. I'm here to listen whenever you're ready to talk."

Let your loved one share their experience in their own time, and offer gentle reassurance that they’re not alone in this journey.

3. Encourage Professional Help, but Don't Push

While your support is crucial, professional help is often essential for managing anxiety. Encourage your loved one to seek help from a therapist or counselor. 

Anxiety can make people feel like they are not in control of their lives, and the idea of seeking help can feel daunting. You can remind them that seeking professional help is a sign of strength, not weakness, and that they don’t have to face it alone.

If they’re hesitant, you can offer to help them find a therapist or accompany them to an appointment if they’re comfortable with that.

4. Be Patient 

Anxiety can be unpredictable, and sometimes your loved one might need more space than usual, or they may not always feel like talking. Don’t take it personally if they withdraw or seem distant. Sometimes, people with anxiety just need time to recharge or process their emotions in their own way.

It's important to remain patient and show that you care, even if they don't always feel ready to engage. Let them know that you're there for them when they’re ready and that you understand if they need a little more time.

5. Help Create a Nurturing Environment

People with anxiety may feel overwhelmed, stuck, or exhausted by their symptoms. They may need help calming their nervous system. You can help by encouraging them to do activities that down regulate their nervous system such as, yoga, going on walks, deep breathing exercises, listening to music, and limiting caffeine. Offer to join them in these activities so they don’t feel like they’re doing it alone.

People with anxiety may self-isolate when their symptoms are too overwhelming. You may encourage them to find a supportive group, or simply keep in touch with them so they can stay grounded and connected.

6. Take Care of Yourself Too

Make sure to set aside time for self-care, whether it’s exercising, spending time with friends, or simply enjoying a hobby. If you need support, consider seeking therapy or joining a support group for caregivers. The more balanced and healthy you are, the better you’ll be able to support your loved one.

7. Celebrate Progress, No Matter How Small

Anxiety can be a long-term condition, and recovery or management is often a gradual process. Celebrate small victories with your loved one, whether it’s getting through a difficult day, attending an appointment, or simply reaching out for help when they need it. Positive reinforcement can help build their confidence and remind them that they are making progress, even when it feels slow.

Supporting a loved one with anxiety requires patience, empathy, and understanding. You don’t need to have all the answers, but your presence and encouragement can be incredibly valuable. By listening without judgment, encouraging professional help, and being patient, you can make a big difference.