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How to Help Manage a Loved One’s Anxiety

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Supporting a Loved One Through Anxiety: A Guide for Family and Friends

When someone close to you is struggling with anxiety, it can often feel overwhelming and frustrating, especially if you don’t know how to help. Anxiety attacks can cause a range of symptoms, leaving the person feeling trapped and helpless, and it’s easy to feel unsure about how best to support them. Here are some key strategies to help you navigate this difficult situation and be a positive presence in their journey toward managing anxiety.

Be a Listening Ear

The most important thing you can offer to a loved one suffering from anxiety is your presence and your ability to listen. Sometimes, simply letting them know you’re there for them can provide great comfort. Refrain from offering unsolicited advice or trying to solve their problems immediately. Instead, let them share their thoughts and fears at their own pace, without fear of judgement. Reassure them that it’s okay to repeat themselves and to talk openly about their concerns. It will help them feel validated and supported, knowing they can reach out to you anytime, whether it’s by phone or text.

Avoid Bringing Up Anxiety Unnecessarily

While it may seem natural to ask your loved one about their anxiety, it’s important not to overemphasise the issue, as this might unintentionally trigger feelings of panic or stress. Allow them to bring up the subject when they feel ready. You can gently check in to see how they are feeling, but avoid turning every conversation into one focused on their anxiety unless they want to discuss it. Respect their boundaries around the topic, and always let them take the lead in these conversations.

Engage in Activities Together

One of the best ways to distract someone from anxiety is by engaging in enjoyable activities that help take their focus off their worries. Spending time outdoors, exercising, or simply enjoying a cup of coffee together can provide a meaningful distraction. Physical activity, in particular, can help release tension, boost mood, and improve overall well-being. These moments of connection can help your loved one relax and temporarily shift their focus away from their anxiety, providing them with a sense of comfort and relief.

Practice Patience and Empathy

It can be difficult to understand exactly what someone with anxiety is experiencing, especially if you don’t have firsthand knowledge of the condition. It’s important to recognise that anxiety isn’t just a mental issue – it involves physiological changes in the body and brain, which can make it challenging for your loved one to control their reactions. They may fully understand that their anxiety isn’t based on a logical fear, but that doesn’t mean they can simply will it away. Be patient and supportive as they work through their emotions, and remember that managing anxiety is a gradual process that takes time and commitment.

Acknowledge Progress and Celebrate Successes

Recognising your loved one’s progress, even the smallest improvements, can help boost their self-esteem and reinforce the positive steps they are taking. Whether it’s facing a challenging situation or simply getting through a difficult day, offering praise and validation for their efforts can encourage them to continue making progress. Small victories are just as important as the bigger ones when it comes to managing anxiety.

Seeking Professional Support

If you or a loved one is struggling with anxiety, seeking professional help is a vital step in managing the condition. Therapy, particularly Emotionally Focused Therapy (EFT), can be an effective way to help individuals process their emotions and work through relationship dynamics that may be contributing to their anxiety. EFT helps people understand their emotional responses and develop healthier ways of interacting with others, which can be especially beneficial in managing anxiety within relationships.

If you would like support, please do not hesitate to contact me via email. I am seeing clients online globally and in-person from my office in Hove. Together, we can explore strategies to help manage anxiety and work towards a more balanced, fulfilling life.

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