Anxiety disorders affect nearly 1 in 5 adults in the United States in a given year, yet fewer than half receive treatment — and only about 43% of people with generalized anxiety disorder actually get care.
If someone you care about is struggling with anxiety — whether it’s generalized anxiety, panic attacks, social anxiety or specific phobias — you can play a vital role in helping them feel safer, seen and supported.
Why Your Presence Matters
Anxiety often isolates people. It can shut down communication, intensify self-blame and erode confidence over time. According to Johns Hopkins Medicine, earlier intervention makes recovery easier and more effective.
Simple human presence — without pressure or judgment — can shift someone from feeling “alone with their fear” to “connected and held.”
What You Should Know About Anxiety
Anxiety rates are rising. In 2024, 43% of U.S. adults reported feeling more anxious than the year before, up from 32% in 2022. Younger people are most affected, with adults aged 18–29 having the highest rates (about 22%–23%). Women are impacted more than twice as often as men.
Only about one-third of those struggling receive treatment, despite anxiety disorders being highly treatable. Knowing this can help reduce stigma and build empathy.
How to Support Someone Who Has Anxiety
Supporting someone with anxiety isn’t as simple as telling them there’s nothing to be anxious about. Use these best practices when helping a loved one.
What Helps
- Listen without minimizing. Avoid saying things like “just calm down.” Instead, say, “That sounds really hard, I’m here with you.” Validation builds trust and safety.
- Encourage grounding and breathing. The 5‑4‑3‑2‑1 grounding method anchors someone in the present moment and can quickly reduce panic.
- Offer distraction or movement. Gentle walking, stretching or music can reset the nervous system during acute anxiety.
- Help them explore coping tools. Apps like guided breathing, journaling prompts or mindfulness can be supportive between sessions.
- Respect their pace. If social settings or outings feel overwhelming, let them lead or offer quieter alternative plans.
- Offer to help with resources. Help them research therapists, support groups or other trusted mental health services.
What to Avoid
- Pushing logic or reassurance (“You’re safe”) during panic
- Using comparisons or minimizing feelings (“Others have it worse”)
- Dismissing symptoms or telling them to “just relax”
- Pressuring immediate “fixes” or cures
Tools and Techniques That Help
People with anxiety often benefit from immediate techniques as well as long-term strategies.
Immediate Coping
- Diaphragmatic breathing (inhale 4s, hold, exhale 8s)
- Box breathing (4‑count in, hold, out, hold)
- Grounding methods like noticing five things you see, feel, etc.
- Cold‑water splashes or sensory shifts to reset acute panic
Long-Term Support
- Encouraging therapy, especially CBT for anxiety or panic
- Discussing medication if recommended by a provider — SSRIs or beta‑blockers may help
- Promoting regular self‑care, such as exercise, mindfulness, sleep hygiene and balanced nutrition
- Suggesting support groups or peer networks for shared experience and reduced isolation
What to Expect When Anxiety Is Severe
If anxiety impairs daily functioning, interferes with work or leads to frequent panic attacks, professional help may be needed. According to the Anxiety & Depression Association of America:
- Generalized anxiety disorder (GAD) affects 3.1% of U.S. adults (about 6.8 million).
- Social anxiety disorder affects 7.1% (about 15 million) and may go untreated for up to a decade.
- Only about 43% of those with GAD receive treatment.
Early recognition and treatment significantly improve outcomes.
When to Seek Crisis Help
If the person feels unsafe, has suicidal thoughts or is unable to function, you can:
- Encourage calling 988 (U.S. Suicide & Crisis Lifeline)
- Help them connect with a local crisis line or urgent care provider
- Offer accompaniment to emergency or urgent mental health services
Mental crisis doesn’t always look like aggression — sometimes it looks like shutdown, apathy or overwhelming helplessness. Immediate compassion and advocacy can save lives.
Frequently Asked Questions
How Can I Tell If Someone Has Anxiety?
Watch for signs like restlessness, irritability, sleep issues, panic attacks, avoidance behaviors or changes in mood and appetite. Anxiety may not always be visible.
What Should I Say When Someone Is Panicking?
Don’t say “Calm down.” Say: “I’m here with you. We’ll breathe together. You’re safe right now.” Help them feel grounded and seen.
Can Anxiety Go Away on Its Own?
Mild anxiety may fade with time or lifestyle changes. But clinical anxiety often improves best with therapy, medication and structured support.
How Can I Encourage a Loved One to Get Help?
Offer to help research therapy, call together or sit with them during an intake. Emphasize it’s common and treatable. Avoid shaming or sounding critical.
What If I’m Worried I’m Causing Their Anxiety?
It’s okay to check in. Try saying, “I may not fully understand what you feel, but I want to support you. What helps?” Sometimes asking is more helpful than avoiding acting altogether.
You Make a Difference
Supporting someone with anxiety may feel challenging — but your understanding and presence can shift the experience of panic and isolation into one of safety and hope.
If you’re unsure where to begin or concerned about your loved one’s safety, the Mental Health Hotline is here for you. Our team offers free, confidential support 24-7 to help you navigate anxiety, connect with resources or plan next steps.