Guidance on Supporting Anxious Individuals: Dos and Don'ts Avoided
In today's world, anxiety disorders are a common experience, affecting around 40 million adults every year. These disorders can manifest in various ways, from the chronic anxiety and exaggerated worries of Generalized Anxiety Disorder (GAD) to the recurring unwanted thoughts and ritualistic behaviors of Obsessive-Compulsive Disorder (OCD).
Post-Traumatic Stress Disorder (PTSD) is another type of anxiety disorder that can occur following exposure to traumatic events such as violence, natural disasters, accidents, military combat, or abuse of all kinds. Panic disorder, on the other hand, is characterized by panic attacks, which can include unexpected episodes of intense fear, chest pain, heart palpitations, shortness of breath, dizziness, and stomach problems.
Social phobia, or social anxiety disorder, is another form of anxiety that affects many people. It is characterized by overwhelming anxiety, excessive self-consciousness in everyday social situations, fear of eating in front of others, fear of public speaking, and fear of being in public.
Recognizing the signs of anxiety is crucial. These may include irritability, lack of focus, frequent muscle clenching, avoiding social situations, teeth grinding, seeking constant reassurance, second-guessing themselves, compulsive actions, restlessness, shortness of breath, easily fatigued, constantly expecting the worse, jumping to conclusions, and more.
Supporting someone with anxiety can be challenging, but it is highly rewarding. One of the most important things you can do is to provide validation. This means taking the time to really listen to what they're going through and acknowledging their feelings. It's also important to avoid co-ruminating, or fueling their anxiety with your own worst-case scenarios, and to avoid telling them how they should feel, as it can make them feel invalidated or lead to disagreements.
Determining your support role for someone with anxiety can involve distracting them, doing things for them, or being there for them. Examples of things you can say include offering to watch a favorite escapist show together, suggesting going to yoga class, offering to pick up food, helping organize a closet, asking for a therapist referral, and more.
Grounding exercises can help refocus someone's attention during a panic attack or anxiety episode. Examples of grounding techniques include feeling the floor beneath your feet, focusing on your breath, listening to the world around you, meditating, and more.
Exercise, meditation, breathwork, mindfulness techniques, getting enough vitamin D, curbing caffeine and alcohol intake, and joining support groups are other ways to potentially ease anxiety. If a person's anxiety is impacting their functioning (sleep, eating, work, relationships), or they have a desire to better understand their anxiety and how to respond to it, encourage them to seek professional help.
Anxiety disorders are highly treatable, often professionally treated with cognitive behavioral therapy (CBT) and/or medication. If you or someone you know is struggling with anxiety, it's important to remember that help is available. The Anxiety and Depression Association of America (ADAA) is a leading U.S. organization specializing in the treatment of anxiety disorders, where you can find more information on anxiety treatment and support resources.
Lastly, it's essential to support yourself through self-care so you can show up as your best self for your loved ones. Remember, you can't pour from an empty cup. Take care of yourself, and you'll be better equipped to support others. Don't overload someone with questions during their anxiety episode, as it can be overwhelming. Encourage them to seek online therapy or help them find a therapist in their area.
In conclusion, understanding and supporting someone with anxiety requires patience, empathy, and knowledge. By recognizing the signs, providing validation, and offering practical support, you can make a significant difference in their journey towards healing.
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