How to Support a Loved One with Anxiety

By Growth Era Counseling & Wellness

You want to help. But you’re not sure how.

Maybe your partner shuts down during stressful moments.
Maybe your friend is constantly overwhelmed or overthinking.
Maybe someone you love just can’t relax, no matter how much you reassure them.

Watching someone struggle with anxiety — especially when you care deeply — can leave you feeling helpless, frustrated, or unsure of what to say. But your presence, your patience, and your willingness to understand? Those are powerful.

At Growth Era Counseling & Wellness, we often work with individuals and their families or partners to navigate anxiety together. Whether you're supporting someone with Generalized Anxiety Disorder, panic attacks, or situational anxiety, here are ways to show up with empathy — without losing yourself in the process.

Understanding Anxiety First

Anxiety isn’t just “worrying too much.” It can feel like:

• Racing thoughts that won’t stop

• Physical symptoms (racing heart, shortness of breath, nausea)

• Avoidance of people, places, or situations

• Irrational fears that feel very real

• Exhaustion from being in constant fight-or-flight mode

Anxiety isn't a character flaw. It’s a mental health condition shaped by biology, environment, and life experiences — and it’s often treatable with the right support.

How to Support Someone with Anxiety

1. Listen Without Fixing

Instead of saying, “Don’t worry” or “You’ll be fine,” try:

“That sounds really hard. Do you want to talk about it?”
“I’m here, even if I don’t have the answers.”

Anxiety often isn’t logical, and trying to “solve” it quickly can unintentionally invalidate how real it feels. Offer your presence more than solutions.

2. Ask What They Need

Everyone’s anxiety shows up differently.
Some people need space. Others need grounding techniques. Some need gentle reassurance.

Try asking:

“What helps you when you feel this way?”
“Would it be helpful if I sat with you, or do you want some time alone?”

3. Learn About Their Triggers (Without Judgment)

Anxiety can be triggered by things that seem small or irrational to others. The goal isn’t to challenge or avoid their triggers entirely, but to understand them with compassion.

Say:

“I’d love to understand what makes things harder for you, if you ever want to share.”

4. Encourage (But Don’t Pressure) Therapy

If your loved one isn’t already working with a therapist, gently normalize the idea:

“You deserve support that’s just for you.”
“Therapy could be a space where you don’t have to carry this alone.”

Let them take the lead. Support should feel empowering, not forced.

5. Be Patient With Their Healing Process

Anxiety often ebbs and flows. Some days will be better than others. Healing takes time — especially if anxiety is tied to trauma, perfectionism, or chronic stress.

Offer reminders like:

“It’s okay to have hard days. I’m still here.”
“I see how hard you’re trying, even when it doesn’t feel that way.”

6. Set Boundaries if You Need To

Supporting someone with anxiety can be emotionally intense. It’s okay to take care of yourself, too.

Examples:

• “I care about you deeply, and I need to take a little time to recharge.”

• “I’m here for you, and I also want to make sure I’m tending to my own mental health.”

Boundaries don’t mean you’re abandoning them — they mean you’re sustaining your ability to support in a healthy way.

What Not to Say to Someone With Anxiety

Even with the best intentions, certain phrases can feel dismissive or minimizing. Try to avoid saying:

• “Just calm down.”

• “It’s not a big deal.”

• “Why can’t you stop thinking about it?”

• “You’re overreacting.”

• “Other people have it worse.”

Instead, meet them where they are. Anxiety isn’t a choice — but feeling supported can make a difference.

You’re Already Helping by Being Here

Just by reading this, you’re showing care, curiosity, and willingness — and that matters.

At Growth Era Counseling & Wellness, we help individuals navigate anxiety in a safe, affirming space. We also support partners, families, and friends who want to better understand their loved one’s mental health and their role in the healing process.

If your loved one is ready for therapy, we’re here.

And if you need support as you show up for them — you’re welcome here, too.

Learn more about anxiety support at Growth Era Counseling & Wellness

You don’t have to have all the right words.
You just have to stay curious, compassionate, and connected.