What To Say To Someone With Anxiety Disorder Symptoms
Many people might face challenges in life that can cause stress or worry. While it may be a common experience for many, excessive and persistent worry or fear can be a sign of (or contribute to) a more serious mental health condition like anxiety disorder formation or depression.
Anxiety disorders are generally regarded as one of the most common mental health disorders that many might experience. Studies currently suggest that one in three adults will experience an anxiety disorder at some point in their lives.
Anxiety symptoms: Tension, panic attacks, and other challenges
Symptoms of anxiety disorders can interfere with an individual’s day-to-day life in every aspect, including work, school and relationships. Online therapy can be one of the best ways to combat these effects, possibly elevating the person to a higher overall quality of life.
If you know someone living with the day-to-day effects of anxiety disorders, it can be helpful to try and understand their experience and learn what to say (and not to say) to possibly help.
We’ve compiled some possibly helpful strategies below, diving into the different experiences that someone who lives with an anxiety disorder might live through and how others can support them through it.
Before we can dive into the symptoms of any given anxiety disorder, it’s important to understand the different variations that anxiety disorders can take on as a pathology.
Some of the most common types of anxiety disorders include:
- Generalized anxiety disorder
- Panic disorder
- Social anxiety disorder
- Specific phobias
Commonly recognized symptoms of generalized anxiety disorder (GAD)
- Feeling restless or “on edge”
- Feeling easily fatigued
- Experiencing difficulties concentrating
- Feeling irritable without a known cause
- Experiencing sleep difficulties or irregularities
- Muscular tension
- Experiencing difficulty controlling anxious thoughts or feelings of worry
- Anxiety or panic attacks
While these symptoms can make a person feel overwhelmed, it can be helpful to remember that with the right support and talk therapy, anxiety disorders can be treatable.
How to encourage someone with an anxiety disorder to seek help
If you know someone who may be experiencing symptoms of anxiety disorder(s), encouraging them to attain help from a mental health professional can be a helpful first step on the road to recovery.
Various influences and biases might make opening a discussion around anxiety disorders tricky for some. The possible stigmas associated with mental health can be an example of this. However, being brave enough to start the conversation can result in a positive ripple effect that can impact their quality of life (and yours, in some cases).
If someone you’re speaking to hesitates when it comes time to discuss anxiety disorders as a topic, it can be helpful to avoid feeling discouraged. The person in question might not be ready to have a conversation about their mental health just yet. But, by remaining open to conversations and experiences, someone can feel assured that when or if they do want to talk, they’ll be able to have an open and honest conversation with you about their feelings.
Someone with anxiety might be more likely to feel heard and understood if you practice active listening throughout the discussion. This type of open conversation may help you see how you can best support someone with anxiety in their times of need and provide them with empathy.
What to say to someone with anxiety
If you’re wondering what to say to someone with anxiety, below are some things that may make them feel supported:
“What can I do to help you at the moment?”
Everyone can experience anxiety disorder differently, and what may work for one person may not necessarily work for another.
Instead of offering advice or making assumptions on what may help, it may be best to ask someone with anxiety what they need, and how you can best help, as people might react to the effects of anxiety disorder in a range of different ways. For example: Some people with anxiety may want advice, some may want someone to listen to them and others may need some time alone.
“Will it help if I sit with you?”
Sometimes, people experiencing physical symptoms of anxiety disorder might not be able to communicate easily. In this case, it may help to ask someone with anxiety if you can just sit there with them, as they can give a simple head nod or shake to your questions instead of speaking.
The purpose of this approach for many is to let them know they are not alone. Someone with anxiety might simply appreciate someone “being there” with them in the moment.
“I am always here for you, no matter what. You’re not alone.”
Anxiety disorder and panic disorder can be isolating, possibly making an individual feel as if no one understands them. Offering words of reassurance to someone with anxiety can help many to find relief from these feelings of isolation and can serve as a reminder of the support you offer them.
“Would you like me to come over?”
If your loved one or friend is experiencing the effects of an anxiety disorder and they’re physically alone, it may be helpful to offer to be with them until they can manage it on their own.
“Would you like to do something to take your mind off things?”
At times it may be helpful for someone with anxiety to “get out of their heads” a bit and do something that distracts them from excessive worries or fears. If your loved one or friend is experiencing anxiety disorder symptoms, it may help to offer up activities to get their minds off things.
“Do you want advice, or would you like me to listen?”
Some might feel the urge to immediately find ways to help someone with anxiety by offering advice. However, unsolicited advice may worsen a person’s experiences that could be related to anxiety disorder. Understanding this risk and range of needs ahead of time can help you to make more strategic supportive decisions.
Generally, before you offer advice to someone with anxiety, it can be helpful to ask if they want advice or just someone to listen to. For some individuals, talking and expressing their concerns may be helpful — or some might simply want a listening ear.
What to avoid saying to someone experiencing anxiety
When it comes to discussing mental health concerns, it can be easy to unwittingly say things that can turn out to be more harmful than helpful. If someone you care about is experiencing anxiety disorder-related symptoms, there are some things you may want to avoid saying as it may potentially make their experience feel more severe.
We’ve summarized some common examples below:
"Don't worry; everything will be fine.”
Telling a loved one who is experiencing the effects of anxiety disorder not to worry may seem like a reassuring thing. However, many people who live with the condition might find it extremely difficult to stop worrying, and can feel worse if they feel pressured to stop.
It may also come across as insensitivity if you dismiss their real and valid feelings.
“Everyone gets anxious sometimes.”
Daily life can feel overwhelming for many people. However, while it may be true that everyone can experience nervousness from time to time, living with an anxiety disorder can be very different from occasional nerves. You may think saying “everyone gets anxious” might be helpful or might make you relatable, but it may come off as dismissive and minimizing to people with anxiety.
Unless they want to hear about how you feel anxious at times, it may be best to listen and be supportive of their personal experience. You can always speak with the person to determine how they wish to be related to in moments of tension or nervousness.
“Others have it worse. You’ll be okay.”
When someone is experiencing a difficult or stressful time, it may seem like reminding them that “it could be worse” might make them feel better. However, this can actually make many feel worse, possibly trivializing their experiences and invalidating their feelings.
Generally speaking, everyone might have their unique challenges. However, this phrase can be akin to “comparing trauma” which can be extremely invalidating and can cause someone to retreat emotionally.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Online therapy for anxiety
Online therapy platforms like BetterHelp can match people with therapists who might specialize in helping those with anxiety disorder, depression, and a host of other mental health conditions. With the service, clients can enjoy the freedom of speaking with a therapist from the comfort of home or another safe place on a schedule that’s convenient for them.
Virtual therapy can also often be more affordable than traditional therapy, especially for those without insurance.
The efficacy of mental health care through online therapy
A growing body of research suggests that online therapy can be an effective alternative to conventional therapy in treating a wide variety of conditions, including anxiety disorders, PTSD, depression, and obsessive-compulsive disorder.
A review featured in JMIR Mental Health examined results from 12 studies on the impacts of virtual therapy. The findings found details that suggest that there are consistently high levels of patient satisfaction, as well as clinical outcomes that can be comparable to conventional therapy when this type of modality is used.
Takeaway
When someone we care about is experiencing anxiety disorder-related symptoms, it can be natural to want to help. While there are ways you can offer support, it can be helpful to remember that you don’t have to do it alone. Mental health professionals can offer clinically tested methods to address anxiety disorder and provide people with tools and resources that can help many cope with anxiety disorder symptoms. Also, if someone doesn’t feel comfortable with traditional in-office therapy, they may benefit from online therapy. BetterHelp can connect your loved one with a therapist who has experience treating anxiety.
Also, you may benefit from getting assistance with your own mental health as you support your loved one. A licensed counselor can provide support with your own anxieties as you seek to be strong for your loved one. Take the first step forward in your own mental health journey and reach out to BetterHelp today.
Questions to ask your therapist about a panic attack or other anxiety symptoms
How can I help someone through a panic attack?
Here are a few strategies to help someone who is experiencing a panic attack:
- Help them step away from the situation if possible
- Take deep breaths with them
- Guide them through grounding exercises
- Remind them that the panic attack will end and that they are not in danger
How can I comfort someone with anxiety through text?
Below are several text messages you can send to someone who is feeling anxious:
- “How are you feeling today? I’m always here to support you.”
- “Anxiety is nothing to be ashamed of, and there are lots of treatment options out there if you’re interested in seeking help.”
- “What can I do to help you?”
- “Can I help you find a therapist or support group?”
How do I know what to say to someone with anxiety?
If someone you know experiences anxiety, you might remind them that they aren’t alone and that you are there for them. You could also encourage them to seek treatment if anxiety symptoms are affecting their daily life.
What coping strategies can effectively alleviate panic attacks?
Stepping away from the situation at hand for a few seconds or minutes may enable you to calm down. Taking deep breaths, using grounding techniques, engaging in progressive muscle relaxation, and distracting yourself can be helpful when experiencing a panic attack.
How can I convince someone who’s experiencing anxiety to seek mental health care?
If you’re worried about a family member or friend who seems to be experiencing anxiety, it can be tempting to try to convince them to seek mental health care. While it can be helpful to encourage your loved one to seek help and discuss potential treatment options with them, attempting to force them to seek treatment against their will generally isn’t healthy. Treatment for mental health disorders tends to be most effective when the individual is actively involved in and dedicated to the process.
What's the worst thing you can say to someone with anxiety?
Telling someone with anxiety that “it’s all in their head” or demanding that they “just stop worrying so much” can be very hurtful, whether a person is experiencing rational anxiety or irrational anxiety.
How do you reassure someone with severe anxiety?
You can reassure someone with severe anxiety by listening to them without judgment and offering your support. You can also help them seek treatment if they’re open to it.
What is the best treatment for anxiety?
While the best treatment for anxiety tends to vary from person to person, research suggests that cognitive behavioral therapy tends to be the most effective. In some cases, therapy can be combined with prescription medication.
What makes anxiety worse?
Dealing with excessive stress, having unhealthy habits, experiencing a lack of sleep, consuming caffeine and alcohol, lacking work-life balance, and many other factors can exacerbate anxiety symptoms.
Can people with anxiety get better?
Yes, people with anxiety can get better, particularly with treatment, according to Johns Hopkins Medicine and other reputable sources. Cognitive behavioral therapy tends to be especially effective for anxiety disorders.
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