There are many ways to help someone with anxiety, but before diving into what helps with anxiety, it’s important to know what not to do. First, it’s important not to take a confrontational approach with your loved one, such as by insisting that they talk to a therapist.2 Instead, offer to support them, such as by going to the first therapy session with them.
It's also important to avoid enabling your loved one. A person with anxiety may try to avoid certain situations, people or events. They need to practice working through those situations rather than avoiding them entirely, so offering to handle the task for your loved one won't be helpful in the long run.3
For instance, let’s say that your loved one has social anxiety and tries to avoid running errands. Instead of offering to do the grocery shopping for them, you could offer to accompany them to the store, preferably during the store’s less busy shopping hours.
Still wondering how to support someone with anxiety? Sometimes, helping that person find an outlet can be helpful. Consider the following ideas:
Ask Them How You Can Help
Although the ideal course of action is for your loved one to seek help from a psychologist, counselor or even their primary care doctor, not everyone is willing to seek professional care. To learn how to help someone with anxiety, it’s often a good idea to have an honest conversation with that person about your concerns for their well-being.
Before beginning the conversation, remind yourself that what helps with anxiety in your loved one is for their needs to be seen, heard and validated. Their fears might seem like no big deal to you, but it might seem like the end of the world to them. Avoid the temptation to use logic to point out that what they fear isn’t likely to come true and instead offer validating statements that display empathy and compassion, such as:2
- “It seems like you’ve been having a really hard time coping lately.”
- “It must be so difficult to live with all of these worries.”
- “I might not fully understand what you’re going through, but I’m here for you and I’d like to support you in any way that I can. Would you like to talk about it?”
Ideally, you’ll be able to bring the conversation around to how you can best help your loved one cope.
Journaling
Consider giving your loved one a journal to encourage them to record their thoughts and feelings. This may be particularly helpful for people who struggle with racing thoughts they have trouble controlling. In addition, journaling may help them if they decide to attend therapy sessions, as they can more readily identify common thought patterns and discuss them with their therapist.
Drawing or Painting
An artistic outlet can be a great way for people with anxiety to take their mind off their worries. Drawing or painting can be a particularly effective tool for young people with anxiety, as they can artistically depict what troubles them, which can open the door to conversations about those difficult subjects.
Physical Exercise
The body and mind are intricately linked, and caring for one’s physical health may also promote emotional well-being. Yet, for someone with anxiety, it can be tricky to get started with a workout plan. Consider inviting them to go out hiking with you or take a yoga class with you.
Breathing Exercises
Deep breathing exercises can help calm down someone experiencing anxiety. Using a gentle voice, guide your friend through taking a long, slow breath in through the nose, followed by an even slower exhale through the mouth.
Baking
If your loved one enjoys baking, consider bringing over some recipes and asking them to bake with you. Baking may serve as a creative outlet sometimes, as well (i.e., cake decorating).
