How Can I Help My Brother Who Has Anxiety?

How Can I Help My Brother Who Has Anxiety?

That’s a thoughtful and caring question—and your support can make a meaningful difference. There are many ways to help a brother (or any loved one) who’s struggling with anxiety. Here are thirty supportive steps you can take right away:

1. Listen Without Judgment

Create a safe space for your brother to share his feelings without interrupting or judging. Let him know you’re there to listen, which can bring significant relief.

2. Learn About Anxiety

Educate yourself on anxiety’s symptoms, like a racing heart or overwhelming worry, to better understand his experience. This helps you empathize and respond thoughtfully.

Anxietycentre.com has an extensive Anxiety Symptoms section to help with that.

3. Encourage Professional Help

Gently suggest seeing a professional therapist specializing in anxiety. Offer to help find one or attend an appointment with him if he’s open to it.

4. Be Patient and Supportive

Managing anxiety takes time. Celebrate small steps forward and stay supportive during setbacks, showing you believe in his ability to cope.

5. Acknowledge His Feelings

Avoid phrases like “just relax” or “it’s not a big deal.” Instead, acknowledge his feelings (e.g., “I see how tough this is for you”) and reassure him help is available.

6. Avoid Minimizing or Criticizing

Also avoid phrases like “get over it” or “everyone has anxiety—snap out of it.” They may seem harmless, but they can feel dismissive and make someone feel unseen or misunderstood. Compassion works better.

7. Ask “How can I help?”

Asking, “How can I help?” shows respect and gives your brother control. It tells him you care, want to understand his needs, and are willing to support him in his way.

You can also assist with tasks that feel overwhelming, like making appointments or managing routines. Sometimes even simple tasks can feel too much during anxiety. A little help with planning or organizing can ease pressure and show your brother he’s not alone in this.

8. Stay Calm Yourself

When you remain calm and grounded, especially during anxious moments, you help your brother feel safer. Your steady presence models emotional regulation and shows him it's possible to stay steady, too.

9. Help Create a Safe Environment

Reducing noise, clutter, or overstimulating environments can go a long way in helping your brother feel calmer. A peaceful setting gives his nervous system space to settle and feel safe again.

10. Practice Coping Skills Together

Practicing simple tools like relaxed breathing, grounding with the five senses, or doing a short mindfulness activity together can help calm anxiety—and doing it side by side builds connection and trust.

11. Support Healthy Habits

Gently support habits like getting enough sleep, moving his body regularly, and eating nourishing meals. These basic rhythms can help regulate his nervous system and strengthen his ability to manage anxiety.

12. Celebrate Small Wins

Celebrate even the smallest steps forward—getting out of bed, making a call, or calming down faster than before. Noticing progress helps your brother feel seen, encouraged, and more confident in himself.

13. Check In Consistently

A simple check-in—whether it’s a quick text, call, or visit—can mean a lot. It reassures your brother that someone cares and that he doesn’t have to face this alone.

14. Be Available, Not Pushy

Reassure him that you’re available whenever he’s ready, without pressure or expectations. Just knowing you’re there, patiently and unconditionally, can bring comfort and create a sense of emotional safety.

15. Respect His Limits

If he’s not ready to talk or be around others, that’s okay. Pushing can add stress. Respect his timing and let him engage when he feels safe and supported to do so.

16. Avoid Toxic Positivity

Sometimes the most comforting thing you can say is, “I’m sorry you are struggling so much. I know this is difficult.” Honest empathy often soothes more than cheerful phrases that can feel dismissive or unrealistic.

17. Learn His Triggers

Learning what situations, thoughts, or environments tend to trigger your brother’s anxiety helps you support him more gently. It shows you care enough to understand, not just react. Compassion grows from that.

18. Encourage Journaling or Creative Outlets

Encouraging your brother to express himself—through journaling, art, music, or talking—can help him process emotions and reduce anxiety. Expression gives feelings a safe outlet instead of bottling them up.

19. Recommend Trusted Resources

Share trustworthy resources like our website (anxietycentre.com) so he can learn what he’s dealing with. Solid information can reduce fear, bring clarity, and help him feel more in control of his recovery.

20. Remind Him He’s Not Alone

Let him know he’s not alone—millions struggle with anxiety, and recovery is absolutely possible. Remind him that you’re with him through it, one step at a time, no matter what.

21. Model Healthy Emotional Expression

When you model healthy emotional expression—sharing how you feel calmly and honestly—you show your brother it’s okay to feel things deeply. That openness can make it safer for him to do the same.

22. Don’t Take It Personally

If your brother seems distant, snappy, or shuts down, it might be his anxiety—not something you did. Try not to take it personally. Compassion goes further than assumptions or hurt feelings.

23. Use Calming Language and Tone

When your brother feels anxious, lowering your voice and slowing your speech can help him settle. A calm, steady tone can actually help soothe his nervous system and ease tension.

24. Give Him Time to Respond

When anxiety is high, the brain can feel overloaded. Give your brother space to think and respond without pressure. Patience in conversation helps him feel safe, respected, and more in control.

25. Encourage Spiritual or Meaningful Reflection

If your brother is open to it, gently exploring faith, purpose, or meaning can bring comfort. These deeper reflections can anchor him, offering perspective and hope during anxious moments.

26. Stay Informed About His Progress (With Permission)

With sensitivity, ask if he’d like to share what he’s learning in therapy or how it’s going. If he’s open, your interest can show support without pressure or intrusion.

27. Create Anxiety-Friendly Plans

When making plans, consider what feels manageable for him—like shorter visits, quiet locations, or flexible timing so that he can arrive or leave when he’s comfortable. Choosing low-pressure settings helps him feel more at ease and willing to join in.

28. Use Humor Carefully

Laughter can ease tension, but be mindful. Avoid sarcasm or making light of his anxiety unless you know he’s comfortable with it. Humor should lift him up—not make him feel small.

29. Avoid Surprises

Anxiety thrives on uncertainty, so surprises can be overwhelming. Whenever possible, let your brother know plans in advance. That extra time helps him mentally prepare and feel more in control.

30. Encourage Digital Boundaries

Constant exposure to news, social media, or alerts can overstimulate an anxious mind. Gently suggest screen breaks or calming alternatives—not as a rule, but as a caring way to find peace.

This list is not exhaustive but should give you a good place to start.

Your understanding and steady support are powerful in helping your brother manage anxiety. Your steady presence and patience can be a powerful part of his recovery journey.

For expert guidance and deeper understanding, you can read through the many resources at anxietycentre.com.

We also offer a Recovery Support area that you or your brother can join for more in-depth guidance on anxiety and recovery. It includes a private members-only forum where people share their progress, ask questions, and support each other along the way.

Here's a handy infographic to help you remember the main points.