Strategies for Assisting Someone with Anxiety: Dos and Don'ts Avoided

Guidance on Assisting Individuals with Anxiety: A List of Dos and Don'ts

Anxiety, a common feeling of fear, uneasiness, or dread, affects around 40 million adults every year. Understanding the different types of anxiety and their common signs and symptoms can help in supporting someone who is going through this challenging time.

Generalized Anxiety Disorder

This disorder is characterized by chronic anxiety and exaggerated worries and tension. Some general signs to look out for include irritability, lack of focus, frequent muscle clenching, avoiding social situations, seeking constant reassurance, second-guessing themselves, compulsive actions, restlessness, shortness of breath, easily fatigued, constantly expecting the worse, jumping to conclusions.

Panic Disorder

Panic disorder is characterized by unexpected episodes of intense fear, chest pain, heart palpitations, shortness of breath, dizziness, stomach problems like gas, cramping, or diarrhea.

Social Phobia (Social Anxiety Disorder)

Social phobia is characterized by overwhelming anxiety, excessive self-consciousness in everyday social situations, fear of eating in front of others, fear of public speaking, fear of being in public.

Obsessive-Compulsive Disorder (OCD)

OCD is characterized by recurring unwanted thoughts and repetitive or ritualistic behaviors.

Post-Traumatic Stress Disorder (PTSD)

PTSD can occur after exposure to a traumatic event like violence, natural disasters, accidents, military combat, abuse of all kinds.

When helping someone with anxiety, it's crucial to validate their feelings and make it clear that you hear them. Avoid telling them how they should feel, as it can invalidate their feelings or lead to disagreements. Instead, provide validation by taking the time to really listen to what they are going through and acknowledging their feelings.

In terms of practical support, encouraging grounding techniques like deep breathing during an anxiety episode can help refocus someone's attention. Grounding exercises like focusing on the feeling of the floor beneath one's feet, focusing on breathwork, listening to the world around you, meditation, can also be beneficial.

When helping someone with anxiety over text, let them know you're there in an unintrusive way, such as sending a fun article or a meme that made you think of them. Avoid overloading them with questions during an anxiety episode, as it can be overwhelming.

Professional treatment options for anxiety include cognitive behavioral therapy (CBT), medication, or a combination of both. Specialized counseling for the treatment of anxiety disorders in recent years has been predominantly conducted by mental health professionals trained in cognitive behavioral therapy (CBT), often including psychologists and psychotherapists using both conventional face-to-face and internet-based guided CBT programs.

If a person's anxiety is impacting their sleep, eating, work, relationships, or if they have a desire to better understand their anxiety and how to respond to it, seeking professional help is highly recommended.

When it comes to a panic attack, the main focus is to help the individual realize that they are safe NOW. Avoid co-ruminating, which means not fueling someone's anxiety with your own worst-case scenarios.

Suicidal thoughts should always be taken seriously and should be reported to a crisis response line or 911. When helping someone who has suicidal thoughts, listen to them, talk with them about it, and check in regularly.

Determining your support role as either distracting, doing, or being can help in supporting someone with anxiety. For example, being supportive might involve simply being there for them, listening, and validating their feelings. Doing might involve helping them with practical tasks, while distracting might involve suggesting activities to help them take their mind off their anxiety.

Understanding and supporting someone with anxiety requires patience, empathy, and a willingness to learn. By following these guidelines, you can make a significant difference in someone's life.