180 Ways To Help Someone With Anxiety

Anxiety disorder can have a profound impact on an individual's life. It can also impact people who are close to and work with anxiety disorder sufferers, such as a spouse, mate, partner, children, boy or girlfriend, parents, grandparents, in-laws, relatives, friends, co-workers, and so on. These loved ones and colleagues are referred to as affected others.

Anxiety disorder sufferers can be affected physically, psychologically, emotionally, and spiritually. Many find their lives dramatically impacted. Even though there may not be any outward signs of an illness, anxiety disorder can be fraught with distressing and debilitating symptoms. It can also cause severe lifestyle impairment and what seems like insurmountable physical and mental health challenges. These challenges often leave sufferers frightened, confused, frustrated, and at their wit's end.

Anxiety disorder sufferers can experience many distressing sensations, symptoms, thoughts, feelings, and emotions as their bodies and minds are burdened with unhealthy anxiety. You can visit our anxiety disorder signs and symptoms section for a comprehensive list of common symptoms associated with anxiety disorder.

People who experience anxiety disorder are generally intelligent, creative, compassionate, and determined. But many become inward-focused, frightened, confused, discouraged, distant, and seemingly hypochondriac once an anxiety disorder becomes established.

While anxiety disorder can be difficult to understand from a non-sufferer’s perspective, it can be even more difficult to understand as a sufferer. While sufferers may look fine on the outside, they often experience a raging battle on the inside, and a battle that only someone who personally experiences anxiety disorder will fully understand.

Anxiety disorder can produce a wide range of physical, psychological, and emotional symptoms, which are not imagined. Anxiety symptoms can vary from person to person, such as one person having only a few mild symptoms, whereas another person can have them all and to severe degrees. Anxiety symptoms can also come in episodes where they are nonexistent to slight one moment and then full-on and overwhelming the next.

Anxiety disorder often impacts many systems, organs, and glands in the body, including the nervous system (which includes the brain), endocrine system, respiratory system, reproductive system, cardiovascular system, digestive system, and so on. In addition to the biological symptoms, many sufferers also experience distressing psychological and emotional symptoms that affect the very core of their thoughts and emotional lives.

The severity of the condition generally determines the degree and frequency of symptoms. For example, those with milder forms of anxiety disorder can experience intermittent and erratic episodes of mild to moderate anxiety symptoms. Those with a more severe disorder can experience persistent, entrenched, and debilitating symptoms.

Some anxiety disorder sufferers experience an ebb and flow, while others experience it as a constant nightmare filled with fear, persistent symptoms, bizarre thinking, and erratic emotions.

Most anxiety disorder sufferers don’t want to be sick and would give anything to feel normal again. But because of the nature of anxiety disorder, they often feel trapped in a battle with confusion, fear, and despair, and with seemingly no way out.

Anxiety disorder can affect a person on many levels. Their struggle is real!

Most anxiety disorder sufferers don’t want to have issues with anxiety. They are not doing it for attention. They would rather feel normal and live a normal life than have to deal with anxiety issues.

Most anxiety disorder sufferers would like to feel normal again and just as fast as affected others would prefer. However, overcoming anxiety disorder is a process that takes time, and often much more time than most people expect.

So, during the recovery process, there are many ways you can help the sufferer.

50 Ways To Help Someone With Anxiety Disorder:

If you are an affected other, your help can play an important role in an anxiety disorder sufferer’s recovery. Here are some of the ways you can help:

1. Anxiety disorder doesn’t mean the person is mentally inferior or deficient.

Anxiety disorder isn’t caused by a ‘chemical imbalance in the brain,’ biological problem with the brain, or genetic problem. Those theories were proven untrue many years ago.

Anxiety disorder is caused by coping with life in an overly apprehensive manner, which is learned. Apprehensive behaviors are learned during our formative years (generally from birth to age 8).

Most anxiety disorder sufferers learn their apprehensive behaviors from the environment they group up in, directly or indirectly, from their primary caregivers, such as parents or guardians.

In an online poll we conducted, 93 percent of respondents said they had a parent or parents who worried a lot.

So, it’s not that anxiety disorder sufferers deliberately chose to adopt an overly apprehensive approach to life, but that they adopted that style of behavior, believing it was normal. Most are greatly surprised to find out they have issues with anxiety when anxiety begins to cause problems in their lives.

Furthermore, studies have shown a strong correlation between high intelligence and creativity and anxiety disorder. This means many anxious people are on the upper end of intelligence and creativity rather than the lower.

This is good news since high intellects are well-equipped to overcome mental health challenges, such as anxiety disorder.

To overcome anxiety disorder, anxiety disorder sufferers need to learn healthy ways of coping with life, which then eliminates issues with problematic anxiety. To that end, overcoming anxiety disorder requires getting the right information, help, and support.

Rather than believing anxiety disorder sufferers are trapped in a situation they can’t do anything about, know that with the right information, help, and support, they can overcome a struggle with anxiety disorder…and for good.

While the road to lasting recovery generally isn’t easy or quick, lasting success can be attained through effort and perseverance. Understanding that anxiety disorder recovery takes time and effort can be an invaluable help to the sufferer all along the journey to success.

2. Anxiety disorder isn’t something a person can “just snap out of.”

Anxiety disorder isn’t something the individual can “just snap out of.” It takes the right information, help, support, and hard work to overcome it. There are NO shortcuts or “quick fix cures” once anxiety disorder has become established.

While self-help information can be beneficial, meaningful recovery requires the assistance and support of an experienced anxiety disorder therapist because the issues that drive anxiety disorder are often many and complex. Self-help materials are too general and typically provide only superficial help.

3. Reassure the individual they are going to be okay.

Anxiety can create one of the strongest physiological, psychological, and emotional responses a person can experience. This strong experience can create intense emotions, feelings, sensations, and symptoms. This is why, amid high anxiety, a person can feel like they are going to lose their mind, have a complete breakdown, or die.

Even though anxiety can feel powerful, it is not dangerous and doesn’t lead to a mental collapse or death. Once the person calms, all these strong emotions, feelings, sensations, and symptoms diminish and eventually subside.

Consequently, when a person is having an episode of high anxiety, reassuring them they are going to be okay can help them calm down, which can lead to the cessation of the strong feelings of anxiety.

4. Stay calm and encourage the individual to calm themselves.

Anxiety disorder is fear-based. Fear can be rational or irrational.

Fear activates the stress response, which can cause many physiological, psychological, and emotional changes in the body. These changes can produce profound anxiety symptoms. Often, it’s these symptoms that anxiety disorder sufferers react to with more fear.

Whether the fear is rational or irrational or the symptoms are weak or strong, we can always find ways of calming ourselves so that the body ends the stress response, leading to feeling better.

If your loved one or colleague is struggling with an episode of anxiety, encourage them to calm down and settle themselves. As they calm down, they will feel better…but in time. It can take up to 20 minutes or more for the body to recover from an active stress response.

Remaining calm can provide an example for the sufferer. Encouraging the individual to calm themselves can help them calm down. Keeping calm is one of the “silver bullets” for anxiety.

5. Encourage the individual to work at overcoming anxiety disorder.

Being empathetic and supportive is helpful. But if the individual isn’t working at overcoming anxiety disorder, your empathy and support might only enable them to remain stuck.

Anxiety disorder only resolves when a person works at it. Anxiety disorder seldom resolves on its own.

Be an encourager, not an enabler. Encourage your loved one to seek the necessary help. And then encourage and support them as they work at making healthy behavioral change.

6. Congratulate the individual for acknowledging they have a condition.

Accepting there is a problem with anxiety is the first step toward overcoming it.

As mentioned, anxiety disorder is overcome when a person addresses the issues that cause problems with anxiety. Encouraging denial only leads to continued struggle.

7. Encourage the individual to seek professional help.

Anxiety disorder is caused by unhealthy behavior. While self-help information can be beneficial, a professional anxiety disorder therapist is almost always required to overcome anxiety disorder.

That’s because many of the underlying factors that cause issues with anxiety are invisible and, therefore, unknown to the sufferer. Unless the sufferer is professionally trained in anxiety disorder resolution, it’s unrealistic to think they would be able to identify, successfully address, and help themself back to lasting anxiety disorder-free health.

In other words, if the individual knew what to do, they wouldn’t be struggling with anxiety issues.

For more information about why anxiety therapy is important, see our “Two Levels of Anxiety Disorder Recovery” article.

Click the following link for more information about the best type of help for anxiety disorder.

8. Support the individual’s decision to seek therapy.

Traditionally, there has been a stigma attached to seeking therapy. Thankfully, this view is changing. More people today seek professional help for psychological and emotional challenges than ever before. That’s because more and more people are seeing the benefits of therapy.

Moreover, professional therapy approaches and skillsets are improving as independent research on their effectiveness improves.

For example, independent research led to disproving the chemical imbalance cause of anxiety[1] and has supported the effectiveness of therapy.[2][3] Because of the recent strides in research and resulting techniques, Cognitive Behavioral Therapy (CBT) is now recognized as the “Gold Standard” for anxiety disorder and depression resolution.[4]

If your loved one wants to pursue therapy for anxiety disorder, encourage them to proceed and support them as they work on their recovery.

Overcoming anxiety disorder takes time and effort, which can be discouraging at times. Encouraging the individual to continue can encourage them to work through times of discouragement. Lasting success occurs for those who persevere.

You can also ask the individual to share what is being discussed. Reflecting on therapy sessions is often a great way to internalize new information.

If the person doesn’t want to be specific about private details, that’s fine. In fact, it’s best if they don’t unless you are within their circle of confidence. Even if the person doesn’t want to share private details, there can still be much to reflect on in general terms, which can still be helpful.

9. Be available.

Let your loved one know they can talk with you anytime without fear of judgment. Also, let them know you aren’t going to change the way you think of them because they are dealing with anxiety issues.

You are there to support them in whichever way they believe they need. Letting them know they can count on you can make a positive difference in their recovery.

10. Ask how you can help.

Many people don’t know how to help an anxiety disorder sufferer. And sometimes, the help they provide isn’t appropriate.

Moreover, many anxiety disorder sufferers are reluctant to ask for help due to the fear of looking inferior and don’t know what help would be the most beneficial.

Asking how you can help can open the door for the sufferer and stimulate thought on what help would benefit them the most.

Once they let you know how you can help, follow through. Your ongoing help can be especially helpful during recovery.

11. Show compassion.

Most disorder sufferers would rather have a normal life. Many are frustrated, disappointed with themselves, and feel guilty because of their struggle. Showing compassion can be a great help. Positive support and compassion can help lift the negativity that often accompanies a struggle with anxiety.

12. Be patient.

Anxiety disorder sufferers can sound like a broken record – rehashing the same issues and fears over and over again. While you might understand the nature of their struggle and see it clearly, the sufferer might not. They are rehashing the same issues because they have established fears about them. Rehashing is their way of coming to terms with those issues and fears, which is progress in itself.

During times like these, listen and patiently reassure. Over time, the ongoing reinforcement can help them come to terms with their issues, which can help them extinguish long-held fears. Again, be patient. They will become successful in time.

Moreover, talking about the same issues over and over again is a healthy way of venting and dissipating the pain, also beneficial to the recovery process. Rather than stopping and telling them you’ve heard it all before, recognize venting is also an important part of the recovery journey.

Venting and sharing are also important ways women reduce stress. In these instances, the sufferer isn’t asking you to fix them but merely feeling the need to vent and share, which is healthy. In this case, listen and empathize; don’t try to “fix.” Because you aren’t being asked to “fix” them, you can listen passively without feeling obligated to come up with solutions.

13. Learn everything you can about anxiety disorder, then help her by providing ongoing information, support, and reassurance.

They say that knowledge is power. This is particularly true with anxiety disorder. If you want to help an anxiety disorder sufferer, become an expert on it. The more you know about anxiety disorder, the more helpful you can be.

If you are truly interested in learning about anxiety disorder, we have many public pages that provide an overview. There is also a great deal of information in the Recovery Support area.

Often, anxiety disorder sufferers can become so mired in their struggle that they have difficulty seeing the forest for the trees. A knowledgeable support person can help them find their way and reassure them that everything will be okay.

Ongoing guidance and reassurance can play a pivotal role in recovery, especially with anxiety disorder recovery.

14. Become a team member in their recovery.

If you want to help and are committed to staying the course throughout their recovery, your ongoing comfort, guidance, and support can benefit the recovery process. Those who have supportive recovery partners make the quickest and most complete recoveries.

15. Don’t TELL them how to get better.

Heightened fear, confused thinking, despair, and stress are commonly associated with anxiety disorder, which often interferes with their ability to see their struggles clearly.

Also, those who are dealing with anxiety disorder can experience a reduction in the ability to learn and process new information because the rationalization and learning areas of the brain are adversely affected by chronic stress (anxiety stresses the body).

While you might be able to see the path to recovery clearly, they might not. Your encouragement can be helpful. But continually telling them what to do often adds more stress and pressure rather than less. Moreover, it can damage their self-esteem and confidence.

Guide rather than scold. Patience rather than impatience. Encourage rather than insist.

16. Celebrate the small victories along the way.

Overcoming anxiety disorder takes work…and often a lot of work. On the way to successfully overcoming it, there are often a great many little steps and victories. Celebrate them. Make a big deal about them. This can be encouraging to the sufferer.

For example, attending the first therapy session is a victory in itself. Experiencing ‘eureka’ and ‘ah ha’ moments are also other reasons to celebrate. Staying the course with therapy is another. Having symptoms subside is another. Overcoming a long-held fear is another. And so on.

Overcoming anxiety disorder is a process that unfolds in many little steps. Since progress is often slow, it can be discouraging. Celebrating and making a big deal about each victory along the way can help the person remain encouraged, which can also keep the person working the process.

People who don’t succeed do so not because they can’t succeed, but because they give up before meaningful progress is made.

17. Offer to be with them as they begin to resume normal activities.

Overcoming anxiety disorder takes work and, often, a lot of work. Knowing that you are there and they have your support as they resume a normal lifestyle can make a positive difference in their recovery.

They will also find comfort in knowing that if they encounter some particularly strong episodes of anxiety, sensations, or symptoms, they can count on you to reassure them or help them if needed.

This can be particularly helpful during the ‘exposure’ period – when anxiety disorder sufferers want to venture back into situations and circumstances that they became afraid of due to their struggle with anxiety disorder. Knowing that you are there for them in those situations and circumstances can provide comfort and confidence, which can be exceedingly helpful, especially during the early stages of re-entry.

18. Be understanding if the individual feels the need to retreat to their “safe zone” as they work to overcome certain fears.

Re-treating is not a setback but an important part of re-entry into normal life. There can be many negative memories and feelings attached to many areas of their lives due to a struggle with anxiety. These require patience and effort to work through.

Encourage them, but don’t push them. They don’t need to be pressured as they are most likely putting great pressure on themselves already.

They also don’t need your disappointment on top of their own. In fact, your pressure often only makes things more difficult.

Do your best to be understanding and patient. The more patient they think you are, the less pressure they will feel, and the faster they can move forward.

19. Do your best to manage your emotions, temper, and frustration.

Emotional outbursts out of frustration can adversely affect an individual’s recovery. If they don’t have good boundaries, they might internalize your strong emotions, adding to the stress they already feel.

Keeping your emotions, temper, and frustration in check can prevent the inadvertent transfer of strong emotions, which they likely already have enough of.

20. Affirm, encourage, and help them feel better about themself.

Low self-esteem is often an underlying factor that fuels a struggle with anxiety disorder. Your encouragement and affirmations can help the individual see themself more positively.

21. Have faith in the individual.

While the individual might not have faith in themself to overcome a struggle with anxiety disorder, your faith in them can help them succeed. Over time, they will eventually gain confidence as they experience victories on the way to lasting recovery.

Your confidence in them in the early stages of recovery can help bridge the gap until they gain their own confidence.

22. Again, be patient.

While the individual's struggle might appear obvious to you, the internal reality is much different. It takes the right information and applied effort to overcome a struggle with anxiety disorder. It also takes a great amount of time...and much more than you might expect.

Once the body becomes hyperstimulated, it can take a very long time to recover. Many biological factors need to be resolved before normal health can return. Consequently, the body can only recover as fast as it can. Patience is required throughout the entire recovery process.

23. Remove as much stress and pressure as you can.

Anxiety symptoms are symptoms of stress. You can learn more about this in the Anxiety Symptoms section. Putting pressure on the individual to recover will add stress, which is counterproductive to recovery.

Stress and pressure will aggravate anxiety disorder. Rest and calm will help reverse it. This is especially important during the initial stages of recovery. As the individual experiences a return to their normal health, they can handle the normal stresses of daily life. But until then, removing as much stress and pressure as you can will help them during the recovery process.

24. Help the individual not to feel guilty for taking time to rest.

Deep relaxation is a vital strategy for overcoming anxiety disorder and the hyperstimulation it often causes. Unfortunately, many anxiety disorder sufferers feel guilty for taking the necessary time to rest. Encouraging and supporting them as they take time to deeply relax can help them ease their guilt and affirm their need for rest.

25. Understand that things may not be the same for a while.

Once the body becomes hyperstimulated, it can produce many strong and odd sensations and symptoms. It can also cause disturbing, erratic, and unusual feelings and emotions. Consequently, the sufferer might have difficulty understanding it all and, therefore, might seem out-of-touch, testy, or “indifferent.”

However, once anxiety disorder has been resolved, normal feelings and emotions return. In the meantime, do your best to be as understanding as possible despite how different the individual might feel until complete recovery is attained.

26. Empathize, don’t patronize.

Try to be as supportive, loving, and empathetic as possible. Sufferers typically feel bad enough about what is going on in their life. They don’t want your sympathy but do appreciate your understanding, compassion, and the necessary time to get their condition under control.

27. Pray for them.

Research has shown that prayer works [5][6]. For those who believe in the power of prayer, this is the single-most important thing you can do. Pray that God will direct, help, and sustain your loved one throughout their recovery.

28. Offer kindness and understanding, even if it is not returned right away.

29. Keep offering your assistance, and letting the person know you care.

While the individual might not respond to your help, or respond in an expected manner, you can be assured they appreciate your offer and efforts. Research shows that just knowing someone cares can make a significant difference in their recovery and overall wellbeing [7].

30. They may not be able to do the things you can do.

Because anxiety disorder can affect a person on many levels, don’t be surprised if they can’t do the things you can or want to do. Accept that for now, and accept and be okay with the little they can do. However, as they recover, you should see this gradually improve.

31. Don’t be sarcastic or emotionally abusive.

The last thing an anxiety disorder sufferer needs is having a loved one challenge his motives and progress. This often proves more harmful than one would imagine. Remember, the sufferer needs less stress and pressure, not more. Often, his efforts are the best he can muster at the time.

32. Don’t threaten to leave the individual if they don’t progress as fast as YOU think they should.

Unless you’ve personally experienced and have successfully overcome anxiety disorder, you most likely won’t fully appreciate what sufferers endure. While you might imagine how anxiety disorder sufferers feel, you won’t know how it actually feels.

Anxiety disorder can affect a person on many levels. Most sufferers are doing the best they can. Adding more pressure almost always makes things worse. Anxiety disorder sufferers need your support, not threats and pressure to get better.

33. Don’t lay guilt trips on them for feeling poorly or for being emotionally unstable or unavailable.

Laying guilt trips makes recovery harder. If you are frustrated and disappointed, it’s best to work that out for yourself rather than trying to guilt the sufferer.

In fact, healthy boundaries require individuals to resolve their own negative emotions. Guilt-tripping is passive aggressive behavior and is unhealthy at any time. It’s certainly counterproductive to anxiety disorder recovery.

34. Don’t demand they recover the way YOU think they should.

Just because a friend or relative recovered using a certain approach doesn’t mean your loved one will recover the same way. There are many factors associated with overcoming anxiety disorder. Each person requires a personalized approach. There is no “one-size-fits-all” to recovery. Your pressure to do something other than what they feel comfortable with can put great strain on their recovery, and maybe even on your relationship overall.

35. Don’t make promises you can’t keep.

If you say that you are going to do something, follow through. If you feel you can’t do something, it’s best to say so right at the start. Unpredictability isn’t helpful at the best of times, and especially when a person is working at overcoming anxiety disorder.

36. Don’t do things for the person they CAN do for themselves.

While the sufferer might sometimes feel somewhat uncomfortable, doing things for themselves will help build their self-esteem and confidence. Encourage the individual to help themselves in the areas that you know they can.

37. Focus on the positives. Minimize the negatives.

38. Listen non-judgmentally.

39. Don’t push their buttons.

Pushing someone’s buttons isn’t helpful at the best of times. It’s particularly unhelpful when a person is working at overcoming a struggle with problematic anxiety.

40. Understand that the individual's concentration and short-term memory will be affected.

There are biological reasons why this occurs. Fortunately, these  concentration and short-term memory deficits resolve as recovery unfolds.

41. Remind the person that a struggle with anxiety disorder is caused by learned unhealthy behavior.

Anxiety issues aren’t caused by a person who is “bad” or “faulty.” Anxiety is caused by apprehensive behavior.

Therefore, anxiety disorder is not caused by a “person” problem but by a behavioral problem. Keep the focus of recovery on learning and adopting healthy behavior rather than making it about the person.

42. Don’t lie or make excuses for the anxiety disorder sufferer’s absence or behavior.

Most people will understand the difficulties and challenges associated with anxiety disorder. Therefore, it’s best to be truthful about why a loved one is missing a family gathering or event or why they are behaving the way they are.

Rather than making excuses for the sufferer, which can cause them to feel added guilt or shame, it’s best to let the sufferer be responsible for their own behavior and actions.

Be honest with others, yourself, and the sufferer. As we mentioned, most people truly understand the challenges anxiety disorder can present. Moreover, they often have loved ones who are experiencing or have experienced anxiety disorder, so they know the challenges firsthand.

43. Be patient yourself.

Recovery takes effort and time…and often more time than most people think. There are no shortcuts. If you are feeling impatient with your loved one’s recovery, YOU need to deal with your impatience. It’s not your loved one’s responsibility to alleviate your expectations.

44. When your loved one is feeling better, discuss ways you can be more helpful, and what strategies and routines could help them stay on track to completed recovery.

Strategize with the individual when they are able. Find ways for both of you to experience victories.

For example, the spouse could take the children out for a walk or over to a friend’s house so that the individual can have a quiet environment for deep relaxation. Or, if you need time away, maybe another person could take the children while you rest and unwind.

Finding ways to help each other will lighten the load for both of you during the challenges of anxiety disorder recovery.

45. Don’t be drawn into the emotions of the sufferer.

For example, if the individual is depressed, be confident and upbeat. If the individual is afraid, be calm. Your calm and level approach can be reassuring to them.

If you adopt your loved one’s emotions, you can amplify her negative emotions rather than offsetting them with positive ones.

46. Manage YOUR expectations as the individual recovers.

It’s common to become excited when you see your loved one start to feel better during the early stages of recovery. As family members begin to see progress, they often want to involve the individual in many of the family’s activities, such as parties, get-togethers, and trips, with the expectation they will attend. Unfortunately, these activities can put unnecessary pressure on their recovery. This pressure can stall progress and even reverse it.

It’s best to wait until the individual decides when they're ready to attend family activities and events, and if so, which ones, rather than putting unrealistic expectations on them and rushing things.

Go slow and at a pace that is comfortable for their recovery. Let them decide the pace of reintegration. We see too many anxiety disorder sufferers rebound due to the pressure they feel from the unrealistic expectations of affected others.

47. Postpone important decisions and plans.

Anxiety disorder sufferers can have a hard time focusing and rationalizing normally because of the physiological changes caused by hyperstimulation. Moreover, a struggle with anxiety disorder can adversely affect the person's emotions, making them somewhat skewed and distorted. Consequently, important decisions can be difficult.

It's best to postpone important decisions and plans for the time being. As the person's condition improves, their cognitive abilities will return to normal, and they will be better equipped to make important decisions and more able to handle the pressures of doing so.

Important decisions you may want to postpone include when to have a child, buying a new home, adopting a child, moving to a new home or city, an important career change, investing in a major venture, or having a major renovation done to the existing home.

48. If depression is involved, take suicidal comments seriously.

Overcoming anxiety disorder is often a lot of work, with many ups and downs and back and forths. Often, the road to success includes moments of despair and disillusionment. Consequently, there may be times when a person feels like giving up.

For some people, giving up means ending their life. If your loved one makes comments about suicide as a way of ending their struggle, take those comments seriously and call for emergency help (local mental health resources or the police if the threat sounds imminent). Even if you aren’t sure if the person is serious, it’s best to err on the side of safety.

Furthermore, many antidepressant and anxiety-anxiety medications can cause suicide ideation as a side effect. If the person is taking one of these medications (or multiples) and has expressed comments about suicide, get immediate help. Don’t wait.

49. Hold him accountable to his recovery efforts.

As mentioned, recovery doesn’t occur by itself. It requires the right information, help, and support, as well as effort, practice, and perseverance.

It’s easy to give up when the going gets tough. Holding them accountable for their recovery work can motivate them to keep going through the bumps and achieve lasting success.

50. Above all, continually offer hope!

Anyone can overcome anxiety disorder with the right information, help, and support. Freedom from problematic anxiety is attainable even though it can be a lot of work. Your continued reassurance can help the individual get through the drudgery of recovery. Once they have recovered, you’ll recognize the true value of the hope you provided.

You can play an important role in your loved one’s recovery. Adopting the above tips can make a significant difference in how the sufferer feels and in the rate of overall progress.

Overcoming anxiety disorder takes getting the right information, help, and support, and doing the required work.

Here are 130 more ways to help someone with anxiety disorder:

Be There to Listen: Offer your presence as a safe and non-judgmental space for them to express their feelings and thoughts. Sometimes, just knowing someone is there to listen without offering solutions can be very comforting.

Maintain Routine: Help them maintain a daily routine, as structure can be comforting for someone dealing with anxiety. Encourage healthy habits like regular sleep, exercise, and nutritious meals.

Learn and Practice Stress-Reduction Techniques Together: Engaging in activities like meditation, yoga, or deep-breathing exercises together can be beneficial for both of you.

Respect Their Limits: Be understanding if there are things they feel they can't do. Pushing too hard can increase their anxiety. Instead, offer support and understanding.

Stay Positive but Realistic: Encourage a positive outlook without dismissing the reality of their situation. Offer hope and remind them of their strengths and past successes.

Be Aware of Your Own Needs: Supporting someone with an anxiety disorder can be draining. Make sure you're taking care of your own mental health as well.

Encourage Small Steps: Anxiety can make everyday tasks feel overwhelming. Encourage your loved one to take things one step at a time and celebrate the small accomplishments.

Offer Distraction and Engagement: Sometimes, distraction can be a helpful tool. Suggest activities you can do together that might help take their mind off their anxiety, like watching a movie, going for a walk, or working on a hobby.

Set Boundaries: It’s important to set healthy boundaries for your own well-being. Be clear about what you can and cannot do. This helps prevent resentment and burnout.

Use Positive Reinforcement: Acknowledge their efforts to manage anxiety, not just the outcomes. Positive reinforcement can boost their confidence and encourage them to keep trying.

Be Predictable: Try to maintain consistency in your behavior and schedule. Predictability can create a sense of stability and safety for someone with anxiety.

Understand Triggers: If possible, learn about the specific situations or stimuli that trigger your loved one’s anxiety. This can help you understand their reactions and provide appropriate support.

Encourage Social Interaction: Gently encourage them to maintain social contacts and activities, but don’t push too hard. Social support is important, but the pace should be guided by their comfort level.

Provide Information: Sharing resources such as articles, books, or videos about anxiety can be helpful. However, let them decide whether they want to engage with this material.

Offer Physical Comfort: If they are comfortable with it, physical touch like a hug or holding hands can be very comforting.

Encourage a Healthy Lifestyle: Support them in leading a healthy lifestyle that can help manage anxiety, such as regular physical activity, adequate sleep, balanced nutrition, and limited caffeine and alcohol intake.

Understand Their Limits: Be mindful of their current state and recognize that what they can handle may change from day to day. Respect their need to step back or disengage from activities when things get too overwhelming.

Promote Expression: Encourage them to express their feelings and thoughts, whether it's through talking, writing, or art. Expression can be a healthy way to process anxiety.

Plan for Anxiety: Together, come up with a plan for when they feel overwhelmed. This could include breathing exercises, a list of people to call, or safe places they can go.

Celebrate Progress, Not Perfection: Focus on their progress, no matter how small, instead of expecting them to be anxiety-free. Acknowledging progress helps build confidence and motivation.

Engage in Physical Activities Together: Exercise can help reduce anxiety, so consider engaging in physical activities together like walking, cycling, or swimming.

Help With Daily Tasks: When someone is struggling with anxiety, daily tasks can feel overwhelming. Offer help with routine chores or errands.

Monitor Your Own Behavior: Reflect on your behavior and conversations to ensure you're not unintentionally contributing to their anxiety. This includes avoiding phrases that might minimize their feelings or induce guilt.

Encourage Mindfulness or Relaxation Techniques: Introduce them to mindfulness, meditation, or relaxation techniques, and consider practicing these together.

Monitor Changes in Behavior: Keep an eye out for significant changes in behavior or mood that may indicate their anxiety is worsening or that they might be experiencing depression. Offer support and encourage them to speak with their healthcare provider if you notice concerning changes.

Respect Their Experience: Understand that their anxiety is a real and challenging condition. Validate their feelings and experiences without dismissing them as simply being overreactions.

Offer to Attend Therapy Sessions: If they are open to it, offer to attend therapy sessions with them. This can provide you with insights into their struggles and how you can best support them.

Help Them Stay Connected: Encourage connections with others who can provide support, whether it's friends, family, or support groups. However, be mindful not to push them into social situations they're not comfortable with.

Practice Breathing Exercises Together: Breathing exercises can be a powerful tool for managing anxiety. Practice these techniques together so they can feel more comfortable using them on their own.

Offer Perspective: When appropriate, help them gain perspective by gently reminding them of facts and positive aspects of their situation, but avoid minimizing their feelings.

Encourage Routine: Help them establish and stick to a regular routine, as this can bring a sense of normalcy and control.

Check-in Regularly: Regular check-ins can show that you care and are there to support them, but ensure these are welcome and not seen as intrusive.

Promote Independence: Encourage activities that promote self-reliance and confidence, but respect their pace and readiness.

Avoid Surprises: Try to minimize surprises as they can increase anxiety. If plans change, give them as much notice as possible.

Be Consistent: Consistency in your actions and responses can help provide a stable environment and reduce anxiety.

Offer Unconditional Support: Make sure they know your support doesn’t depend on their anxiety. Show them love and support regardless of their anxiety levels.

Normalize Their Feelings: Help them understand that anxiety is a common human experience and that they're not alone in their feelings. This can reduce feelings of isolation or shame.

Offer Choices: Sometimes, anxiety can make decision-making difficult. Offer choices rather than open-ended questions to help reduce overwhelm.

Encourage Self-Care: Support them in taking time for themselves and engaging in activities that promote relaxation and joy, such as reading, taking a bath, or spending time in nature.

Avoid Overprotectiveness: While it’s natural to want to protect your loved one, avoid doing everything for them as this can hinder their ability to cope and increase dependence.

Be Flexible: Be willing to adapt plans based on their comfort level and anxiety triggers.

Avoid Making Assumptions: Don’t assume you know what they need. Ask how you can help and respect their answers, even if it’s not what you expected.

Offer Gentle Encouragement: Gently encourage them to face their fears without pushing too hard, which can help build resilience over time.

Respect Their Space: Understand that there may be times when they need space. Respect their need for solitude and quiet when necessary.

Recognize the Signs of Overwhelm: Learn to recognize when they are becoming overwhelmed and suggest a break or a change of scenery.

Support Healthy Sleep Habits: Encourage routines and habits that promote good sleep, as sleep can significantly impact anxiety.

Share Positive Feedback: Share positive observations and improvements you notice, no matter how small they may seem.

Be Patient with Setbacks: Understand that setbacks happen and that progress is often non-linear. Show continued support and patience.

Promote Balance: Encourage a balanced life that includes time for work, rest, and play.

Encourage Artistic Expression: Creative activities like painting, music, or writing can be therapeutic outlets for emotions.

Maintain Your Own Well-being: Ensure you’re also taking care of your own mental and physical health, as this allows you to be a better source of support.

Encourage Positive Thinking: Help them challenge negative thoughts and replace them with positive ones. This can be part of cognitive behavioral strategies.

Create a Calm Environment: If you live with the person, help create a calm and soothing environment at home. This might include reducing loud noises or bright lights that could be stress-inducing.

Provide Stability: Try to maintain a sense of normalcy and stability in your relationship and in their environment, as this can be comforting.

Understand the Physical Symptoms: Be aware that anxiety can manifest physically, such as with headaches or stomachaches. Show empathy and understanding towards these physical symptoms.

Offer to Help with Time Management: If they are feeling overwhelmed by tasks or responsibilities, offer to help them break tasks into smaller steps or assist in organizing their schedule.

Avoid Labeling or Stigmatizing: Be careful not to label them as just "anxious" or "neurotic." They are a person first, who just happens to be dealing with anxiety.

Celebrate Non-Anxiety Moments: Highlight and celebrate moments when they are relaxed or enjoying themselves, helping them recognize these times and work to increase them.

Offer to Practice Social Scenarios: If social situations trigger their anxiety, offer to practice or role-play these scenarios to help them feel more prepared.

Maintain Open Communication: Encourage open dialogue about their needs and feelings, and make sure they know they can talk to you without fear of judgment.

Encourage Journaling: Writing about thoughts and feelings can be a therapeutic way for some people to manage anxiety.

Be Aware of Your Language: Avoid phrases that might inadvertently minimize their feelings, like "just relax" or "it's all in your head."

Encourage a Support Network: Help them build or maintain a network of support beyond just yourself, whether it’s friends, family, or others who understand their experience.

Promote Mindfulness Activities: Activities like mindful walking, eating, or listening can help anchor them in the present and reduce anxious thoughts.

Respect Their Journey: Recognize that managing anxiety is a personal journey and what works for one person may not work for another.

Offer Resources for Relaxation: Introduce them to resources such as relaxation or guided imagery audio tracks that they can use during times of stress.

Encourage Compassion Towards Self: Encourage them to treat themselves with kindness and compassion, rather than harsh judgment.

Provide Reassurance About Safety: Sometimes people with anxiety worry excessively about their safety or the safety of loved ones. Offer reassurance without minimizing their concerns.

Offer a Sense of Belonging: Make sure they know they are an important part of your life and community, which can provide a sense of belonging and reduce feelings of isolation.

Provide a Safety Plan: Help them create a safety plan they can follow if they feel overly anxious or experience a panic attack, including steps to take and who to call.

Encourage Healthy Eating: Support them in maintaining a balanced diet, as good nutrition can impact mood and energy levels.

Help Normalize Failures: Help them understand that setbacks and failures are a normal part of life and growth, not indicators of their worth.

Discuss Progress Regularly: Regularly discuss the progress they're making, focusing on their strengths and improvements.

Teach Problem-Solving Skills: Help them develop problem-solving skills to address stressors in a more effective way, reducing anxiety.

Promote Sleep Hygiene: Encourage practices that improve sleep quality, such as reducing screen time before bed and keeping a regular sleep schedule.

Support Their Decisions: Support their decisions about their anxiety management, even if you don't fully understand them.

Offer a Distraction When Needed: Sometimes a well-timed distraction can help break the cycle of anxious thoughts.

Help Them Stay Present: Encourage activities or practices that help them stay in the present moment, reducing worries about the past or future.

Advocate for Them: If needed, help advocate for them in situations where they might not feel able to express their needs or concerns.

Foster a Sense of Achievement: Help them set achievable goals, no matter how small, and recognize their achievements. This can boost their confidence and reduce feelings of inadequacy.

Model Healthy Communication: Demonstrate effective communication skills, expressing your own feelings openly and respectfully, which can encourage them to do the same.

Support Their Boundaries: Help them establish and maintain healthy boundaries in their relationships and activities, which can reduce anxiety caused by overcommitment or uncomfortable situations.

Encourage Accountability: While offering support, encourage them to take responsibility for their actions and decisions, which can empower them and reduce feelings of helplessness.

Facilitate Connections with Others: Introduce them to people with similar interests or experiences if they feel isolated, which can provide them with additional support and understanding.

Promote Digital Detoxes: Encourage breaks from social media and technology, as these can sometimes exacerbate anxiety symptoms.

Encourage Nature Exposure: Spending time in nature can be very therapeutic. Encourage activities like hiking, gardening, or simply walking in a natural setting.

Help Organize Their Environment: An organized space can reduce stress and anxiety. Offer to help them organize their home or workspace.

Offer Reminders of Reality: Gently remind them of what is real and present when they are caught up in anxious thoughts or what-if scenarios.

Guide Them in Self-Reflection: Encourage them to reflect on their feelings and behaviors in a non-judgmental way, which can increase self-awareness and lead to better anxiety management.

Support Their Hobbies: Encourage engagement in hobbies or interests, which can serve as effective distractions from anxiety.

Offer Support in Facing Fears: Instead of avoiding fears, which can reinforce anxiety, offer support and encouragement in facing fears in a gradual, controlled manner.

Be Patient with Communication: Understand that sometimes anxiety can make communication difficult. Be patient and give them time to express themselves.

Offer Non-Verbal Support: Sometimes, just being physically present can provide immense support. Offer a comforting presence without the need for words.

Encourage Laughter: Humor can be a powerful antidote to anxiety. Share jokes, funny stories, or watch comedies together.

Guide Them in Identifying Misinformation: Help them discern facts from fears, especially when dealing with irrational anxieties or misconceptions.

Offer a Helping Hand with Tasks: When they’re feeling overwhelmed, offer assistance with daily tasks or decision-making.

Promote a Sense of Security: Provide reassurance and a sense of security, which can help alleviate anxiety.

Support Their Therapy Homework: If they have therapy tasks or homework, offer your support and encouragement without being intrusive.

Support Their Learning: If they are interested in learning more about anxiety and how to manage it, help them find resources or books that provide credible and useful information.

Offer to Help with Pets: If they have pets, offer to help with pet care tasks. Pets can be a great source of comfort, but sometimes the responsibilities can become overwhelming for someone dealing with anxiety.

Provide Gentle Encouragement for New Experiences: Gently encourage them to try new experiences that could enrich their life, while being mindful of their limits and readiness.

Acknowledge Their Efforts and Resilience: Regularly acknowledge and praise their efforts to manage their anxiety, even if the progress seems small or slow.

Promote Positive Social Interactions: Encourage interactions with people who make them feel good about themselves and reduce their anxiety.

Help Them Create a Comfort Box: This can be a physical box filled with items that help them feel relaxed or distracted during anxious times, such as favorite books, soothing music, scented candles, or stress balls.

Encourage Participation in Group Activities: If they're open to it, encourage participation in group activities or classes, which can help reduce feelings of isolation and increase feelings of belonging.

Advise Against Suppressing Feelings: Encourage them to express their feelings in healthy ways, rather than bottling them up, which can exacerbate anxiety.

Help Them Plan Ahead: For individuals who get anxious about future events, help them plan ahead to reduce uncertainty, but also prepare them to be flexible if plans change.

Be a Consistent Part of Their Life: Consistency from friends and family can provide a sense of stability and security.

Encourage Healthy Habits: Support habits that contribute to overall well-being, such as balanced eating, regular physical activity, and adequate rest.

Help Them Identify and Challenge Negative Thoughts: If they're open to it, help them recognize and challenge unhelpful or distorted thoughts that contribute to anxiety.

Promote Time Management Skills: Help them develop or maintain time management skills to reduce stress related to deadlines or overcrowded schedules.

Support Them in Establishing a Morning Routine: A predictable and relaxing morning routine can help set a positive tone for the day.

Be an Exercise Buddy: Regular exercise can help reduce anxiety. Offer to be an exercise partner to make activities more enjoyable and consistent.

Help Them Maintain a Clean and Organized Living Space: Clutter and disorganization can add to stress and anxiety. Offer help to clean or organize their living space.

Be Mindful of Their Energy Levels: Recognize that dealing with anxiety can be exhausting. Encourage them to rest and recharge without feeling guilty.

Promote Balance Between Activity and Rest: Encourage a healthy balance between being active and taking time to rest, as both are important for mental health.

Assist in Identifying Personal Strengths: Help them recognize and utilize their strengths, which can boost self-esteem and reduce feelings of inadequacy.

Support Them in Taking Breaks: Encourage taking short breaks throughout the day to help manage stress and prevent burnout.

Offer to Help Navigate Health Care: If they find the healthcare system overwhelming, offer to help them navigate it, such as by making phone calls or accompanying them to appointments.

Encourage Creative Outlets: Support engagement in creative outlets that allow for expression and distraction, such as music, gardening, or crafting.

Be Understanding of Fluctuations in Social Energy: Recognize that their willingness to socialize may vary and respect their need for solitude without taking it personally.

Encourage Them to Voice Their Needs: Support them in expressing their needs and desires, both to you and to others, which can help them feel more in control and understood.

Provide Assurance After Panic Attacks: If they experience a panic attack, offer calm and reassuring presence during and after the episode, affirming that they are safe and not alone.

Suggest Professional Help for Sleep Issues: If anxiety is affecting their sleep, encourage them to seek professional advice or treatment options.

Help Them Set Realistic Expectations: Assist them in setting realistic, achievable goals to avoid feelings of failure or overwhelm.

Encourage Acceptance: Help them understand that it’s okay not to be perfect and that accepting imperfections can reduce anxiety.

Advocate for Their Rights: If they face discrimination or misunderstanding due to their anxiety, stand up for their rights and help them find resources for support.

Encourage a Sense of Control: Help them identify areas of their life where they can exert control, which can counter feelings of helplessness.

Offer to pay for therapy sessions: If the person is interested in therapy but can’t afford it, offer to split the cost and in a way that is affordable for them.

Offer whatever kind of specialized help they ask for: For instance, if the person is blind, you could read their self-help information to them. If the person would like you to help them come up with questions for their therapist, you can help them. If the person wants you to go for a walk with them because they are scared of being too far from home, go with them. If the person wants you to drive because they had a panic attack and don’t feel safe driving, drive. And so on.

This list provides a broad range of actions to support someone dealing with an anxiety disorder, focusing on empathy, understanding, and practical assistance while respecting their individual journey.

While this list provides a variety of ways to offer support, it's important to maintain open communication with the person you're supporting to ensure your efforts are helpful and aligned with their needs. Always encourage them to lead their journey towards managing anxiety, with you as a supportive companion rather than a director.