How to help someone with anxiety: 10 helpful tips

1. Your friend may be struggling to control it; there isn’t an on or off switch. And sometimes the anxiety can occupy every space in their head, leaving little room for anything other than worry.


Your friend isn’t cancelling on you because they don’t want to see you or because they can’t be bothered. The anxiety, for now, has taken over and the fear of going out in a social situation is too scary.


Your friend may be exhausted and always seem tired. You might not understand why. But even though they aren’t doing a physical workout, their mind is on overdrive, which is very draining and can translate into physical symptoms.


Different situations and environments can bring on anxiety. Public places, meeting people, work and social events (and even using a public toilet) can be very anxiety-inducing for some people. If your friend has social anxiety, they might be really worried that people are going to laugh at them, that they will say or do something embarrassing. They will probably be worrying about it before, during and after the event, so you can see it’s a very intrusive condition.


Anxiety can come out in a variety of ways. Your friend might be irritable with you or overreact to things they wouldn’t normally, such as being startled or surprised. Try not to take it personally and be patient with your friend.


Ask what they need. Sometimes it might be a hug, sometimes nothing. But it’s important to let your friend know they can ask you for help – and not to be scared about doing so.


People with anxiety are often very aware that they’re worrying too much, that they need to try and calm down or that they are overreacting. But telling them this won’t help. They already know it and if they could do it, they would.


If your friend doesn’t want to do something, leave it there. Don’t try to persuade them to change their mind or force them into situations because it can make them feel worse.


Don’t disappear. Keep up the invitations – even if your friend continually declines, or accepts and then cancels later, keep offering. Suggest something that will involve just the two of you. Some days are better than others and your friend just might feel able to take you up on it.


If your friend tells you they are feeling anxious, be aware that they might not know why or be able to explain. Ask if there’s anything you can do to help, but accept their answer if they can’t tell you what it is that’s worrying them in that moment. Instead try and empathise with them. Think about how you would like to be helped in a situation when you’ve felt upset or anxious.

The best thing you can do to help your friend is to learn and understand their illness more; be patient and kind, and don’t give up on them – they need you. Encourage them to seek help from a medical professional, such as a CBT (cognitive behavioural therapy) therapist, who can help them manage their symptoms.

If you’re worried about your mental health, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. If you’re covered by your health insurance, you’ll be able to get mental health advice and support usually without the need for a GP referral. Learn more today.