6 Tips for Helping Someone with Anxiety

Anxiety can be difficult to witness in someone we care about. We want to help—but we may not always know how. Whether your loved one is experiencing racing thoughts, avoiding certain situations, or just feeling constantly on edge, it’s understandable to feel unsure of what to say or do.

Anxiety is a natural response that can become overwhelming when life feels uncertain or out of control. And when that happens, even small day-to-day moments can feel like too much. While you can’t take someone’s anxiety away, there are ways you can show up in a way that’s steady, compassionate, and supportive.

Here are a few therapist-informed tips that may help:

A Little More about Anxiety

Anxiety is often misunderstood. It’s not always a bad thing—in fact, it’s part of our built-in survival system. That gut feeling that tells you something’s off? That’s anxiety doing its job. It can help you stay safe, prepare for something important, or make thoughtful decisions.

The challenge is when anxiety goes into overdrive. These days, it’s less about real danger and more about the pressure to be perfect, get it all right, or keep up with everyone else. Over time, that stress can start to feel constant. You might notice yourself worrying about things that haven’t happened, avoiding things that feel too overwhelming, or struggling to sleep or relax even when nothing seems “wrong.”

In these moments, anxiety stops being useful and starts to take over. It can leave you feeling stuck in your head, second-guessing yourself, or on edge without really knowing why. The good news? It doesn’t have to stay that way. With the right support—and a little understanding—there are ways to shift your relationship with anxiety and help the people you care about do the same.

6 Tips for Helping Someone with Anxiety

1. Gently Name What You Notice

Anxiety often brings shame along with it. Many people feel like they’re being “dramatic” or worry that others won’t understand. If you notice someone struggling, gently acknowledging it can open the door to connection. Something like, “I’ve noticed you’ve seemed a bit anxious lately—do you want to talk about it?” can go a long way. Encouraging them to identify and name their emotions and triggers can be especially helpful, too.

2. Invite Balance, Not Pressure

It may sound simplistic, but your mind and body need positive energy to balance out all the stress. You don’t have to fix it—but you can help someone remember what steadiness feels like. Encourage them to take breaks, rest, or do something that feels calming. That could mean spending time in nature, doing something creative, or just having a slow moment together.

3. Support Connection Over Isolation

Anxiety often says, “You’re too much,” or “You’ll feel better if you just stay home.” But isolation can make anxiety worse. You can support your loved one by gently inviting connection—without pressure. Even something low-key, like watching a show or taking a short walk, can offer a sense of shared presence.

4. Regulate Together

Movement, breath, and play all help regulate the nervous system. That doesn’t mean suggesting a boot camp class—but going on a walk, dancing in the kitchen, or even stretching together can shift stuck energy and bring in some relief.

5. Focus on the Breath

Breathing might sound simple, but when we’re anxious, we often forget to do it in a way that calms us. Invite your loved one to pause and take a few deep, steady breaths with you. Sometimes, just co-regulating together—without needing to talk—can soothe the body more than words.

6. Offer Support Without Taking Over

Helping someone else when we’re feeling overwhelmed ourselves can remind us that we’re not alone in what we’re going through. But be mindful of the line between support and fixing. Let your loved one know you’re here for them, but also trust their capacity to move through this in their own time.

A Gentle Reminder

Anxiety tries to convince us that everything is urgent and threatening. It tells us we’re not safe, not capable, or not enough. But that’s not the truth. And while supporting someone with anxiety can feel tricky, your steady presence matters more than you know.

If your loved one’s anxiety feels like more than they can handle on their own, Anxiety Therapy can offer a grounded space to unpack what’s underneath—and build tools for navigating life with more ease.

To learn more, feel free to reach out and set up a free consultation.