If you have a friend, partner, or family member grappling with anxiety, you may find yourself unsure of how to provide the support they need. Knowing what to say and how to be there for them can make a world of difference in their journey.

Identifying Signs of Anxiety: 14 Indicators

Anxiety is a prevalent condition affecting millions worldwide. Recognizing both the psychological and physical manifestations of anxiety is crucial in offering support. Approaching the topic with sensitivity, empathy, and without judgment can significantly aid those struggling. Simply being present, lending a listening ear, and encouraging professional assistance when appropriate can be transformative.

Psychological Symptoms of Anxiety

  • Irritability: Anxiety may manifest as a short temper, where individuals become easily upset.
  • Difficulty Concentrating: Scatter thoughts and decreased focus can impair daily activities.
  • Excessive Worrying: Persistent and unrealistic worry about various issues.
  • Feeling on Edge: A perpetual state of tension or inability to relax, as if anticipating something negative.
  • Fear of Impending Doom: Intense and overwhelming fear unrelated to logical sources.
  • Avoidance of Social Situations: Retreat from interactions due to fear of judgment or panic attacks.
  • Indecisiveness: Difficulty making choices due to fear of making the wrong decision.

Physical Symptoms of Anxiety

  • Trembling or Shaking: Noticeable trembling in the hands or legs due to nervousness.
  • Shortness of Breath: Difficulty breathing or rapid breathing during anxious episodes.
  • Restlessness or Fidgeting: Inability to stay still, often pacing or constant movement.
  • Sweating: Excessive sweating unrelated to physical exertion.
  • Avoiding Eye Contact: Consistent avoidance of eye contact, indicating discomfort.
  • Change in Voice: Higher pitch or faster speech during anxiety episodes.
  • Muscle Tension: Clenched fists, tightened jaw, or stiff posture due to anxiety.

Supporting Someone During an Anxiety Attack: 9 Essential Tips

  1. Listen Deeply and Compassionately: Provide a listening ear without judgment and avoid trying to fix their feelings.
  2. Don’t Try to Fix Them: Recognize their strength and refrain from offering unsolicited advice.
  3. Let the Anxiety Be: Acknowledge their anxiety without trying to diminish or eradicate it.
  4. Ask What They Need: Inquire about their preferences for managing anxiety and offer support accordingly.
  5. Keep Them Company: Offer companionship and join them in activities that may help alleviate anxiety.
  6. Understand Individual Differences: Anxiety manifests uniquely in each person, so tailor your support to their specific needs.
  7. Check In Regularly: Show ongoing support by regularly asking how they’re feeling and if they need assistance.
  8. Be Mindful of Your Impact: Reassure them of your support and communicate any changes in plans or availability.
  9. Hold Your Own Boundaries: Take care of yourself while supporting them, setting boundaries when necessary.

What Not to Do During an Anxiety Attack

Supporting someone during an anxiety attack involves offering calm and nonjudgmental assistance while avoiding actions that may exacerbate their distress.

  1. Avoid Minimizing Their Feelings: Refrain from dismissing their fears or concerns as irrational.
  2. Don’t Force Confrontation: Respect their boundaries and avoid pressuring them to face their fears.
  3. Avoid Expressing Frustration: Remain patient and understanding, refraining from displaying frustration or impatience.
  4. Don’t Expect Immediate Results: Understand that recovery takes time and avoid expecting instant relief.
  5. Try Not to Overload Them: Offer support without overwhelming them with questions or suggestions.
  6. Don’t Make Assumptions: Respect their unique experiences and ask how you can best support them.
  7. Don’t Ignore or Leave Them Alone: Stay present unless they explicitly request solitude, ensuring they feel supported and cared for.

FAQs on Supporting Someone with Anxiety

How Can You Help a Friend with Anxiety?

Supporting a friend with anxiety involves listening without judgment, learning about anxiety, encouraging professional help, offering to join them in activities, and practicing patience.

What Is the 3–3–3 Rule for Anxiety?

The 3–3–3 rule is a grounding technique involving naming three things you can see, three sounds you can hear, and moving three parts of your body to reduce anxiety.

How Do I Help My Friend with Anxiety Over Text?

Supporting a friend with anxiety over text involves sending supportive messages, encouraging without pressure, sharing resources, and checking in regularly.

What Are Three Examples of Self-Help for Anxiety?

Self-help strategies for anxiety include mindfulness and meditation, regular exercise, and journaling to manage symptoms and promote well-being.