Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
Learn how to support a loved one with anxiety. Discover actionable tips to provide care and understanding.
Anxiety is one of the most prevalent mental health concerns that exist. According to the World Health Organization (WHO), anxiety disorders impact approximately 264 million people globally. In the United States, about 18% of the population is affected by anxiety each year, making it a widespread issue that often goes unrecognized and untreated. It is more than likely that someone you know and love is struggling with anxiety. If someone you care about is grappling with anxiety, understanding how to offer meaningful support can be pivotal in their wellbeing.
Here are five ways to support a loved one with anxiety:
1. Listen Without Judgment
One of the most impactful ways to support someone with anxiety is by offering a non-judgmental and empathetic ear. Many people who struggle with anxiety also experience shame about it, which is informed by the harmful and inaccurate stigma that having anxiety “makes you weak.” By fostering a non-judgmental environment for your loved one to talk, you are helping them to feel your compassion and acceptance which is healing in and of itself.
People with anxiety often experience intense worry, racing thoughts, and physical symptoms like a racing heart or difficulty breathing, which can make them feel isolated or misunderstood. Listening without offering immediate solutions or advice allows your loved one to feel heard and validated.
Tip: Instead of jumping in with advice or trying to “fix” the situation, simply say, “I’m here for you,” or “That sounds really challenging and I’m glad that you are talking to me about this.” This creates a safe space for them to express themselves freely.
2. Learn About Anxiety
Understanding anxiety can make it easier for you to empathize with your loved one and offer meaningful support. Anxiety is not just about worrying—it can involve physical symptoms like fatigue, headaches, or digestive issues, as well as mental distress. The more you educate yourself about anxiety, the better you can understand what your loved one is going through and offer the right kind of support.
Further, you will find that anxiety is actually adaptive in that it serves us in many ways, despite not serving us in other ways. Anxiety evolved to help humans survive, as it triggers the “fight or flight” response, preparing the body to react quickly to potential threats by increasing alertness and focusing attention on danger. In the past, this would have helped us escape predators or avoid harmful situations. While anxiety can be problematic in modern life when it is triggered in non-life threatening situations, it originally served as a protective mechanism to ensure survival.
As Robert Sapolsky, Ph.D. explains in his book Why Zebras Don’t Get Ulcers, while anxiety is useful in acute stress situations, it becomes problematic when it is activated by modern, non-life-threatening stressors, leading to chronic stress and health issues.
Tip: Read books or articles from reputable sources such as the National Institute of Mental Health (NIMH) to deepen your understanding of anxiety and its impact. This knowledge can help you relate more compassionately to your loved one’s experience.
3. Be Patient and Respect Boundaries
Anxiety can cause people to feel overwhelmed by everyday activities, and they may need more time to process emotions or may want to avoid certain situations. Respecting their boundaries and not pushing them to act before they’re ready is crucial. People with anxiety may struggle with social situations or tasks that seem simple to others (like driving), so being patient and giving them the space they need is important.
Tip: If they need to cancel plans or take a break from social activities, don’t take it personally. Reassure them that you understand and are there when they’re ready to engage.
4. Encourage Self-Care (Without Pressuring)
While self-care practices such as exercise, mindfulness, and relaxation techniques can help reduce anxiety, it’s important to encourage these activities in a gentle, non-pressuring way. People with anxiety may already feel overwhelmed, and pushing them into self-care activities might make them feel like they’re failing if they can’t follow through. Instead, offer these options as something to try when they feel ready.
Tip: Invite them to do something relaxing together, like taking a walk, watching a calming movie, or doing yoga without placing pressure on them. Let them choose the pace of the activity.
5. Research Treatment Options for Anxiety
One of the most meaningful things you can do for a loved one with anxiety is to help them access professional treatment. Anxiety is a treatable condition, and there are multiple therapeutic and medical options available. Cognitive Behavioral Therapy (CBT) is one of the most effective treatments, with research showing it can significantly reduce anxiety symptoms. Medications such as selective serotonin reuptake inhibitors (SSRIs) are also commonly prescribed and have been shown to be effective in managing symptoms for many people.
Recent studies have demonstrated that a combination of therapy and medication leads to better outcomes for individuals with anxiety. A meta-analysis published in The Lancet Psychiatry found that CBT, along with medication, improved anxiety symptoms by up to 50% in patients who had moderate to severe anxiety disorders. Additionally, a study in JAMA Psychiatry showed that SSRIs and other medications can help stabilize mood and reduce excessive worry when combined with therapy.
Tip: Gently suggest that your loved one explore professional treatment options if they haven’t already. You might offer to help them find a therapist or psychiatrist, or even accompany them to their first appointment if they’d like the support. Normalize the idea that seeking help is a positive step toward feeling better, not a sign of weakness.
Help at The Mental Health Center
With the expertise of psychiatrists who have extensive experience treating anxiety, your loved one can embark on the path to recovery. The Mental Health Center offers the resources and support necessary to help those affected by anxiety regain control of their lives and feel empowered. If you or someone you care about is struggling with anxiety, don’t hesitate to reach out.
For more information about the services we offer, visit Mental Health Center or contact us at (310)601-9999. Your journey toward healing and recovery starts today!
References:
JAMA Psychiatry, 2021: “Efficacy of Selective Serotonin Reuptake Inhibitors for the Treatment of Anxiety Disorders.”
https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2770847
Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping. Henry Holt and Company.
The Lancet Psychiatry, 2020: “Psychotherapy versus Antidepressants for Generalized Anxiety Disorder.”
https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(20)30140-5/fulltext
World Health Organization (WHO): “Anxiety Disorders.”
https://www.who.int/news-room/fact-sheets/detail/anxiety