Anxiety Disorder: Symptoms, Causes & Treatment

What Is Anxiety and When Does It Become a Disorder?

Anxiety is a natural emotional response involving fear or worry that everyone experiences. It becomes a disorder when it is persistent, excessive, difficult to control, and significantly interferes with daily activities, work, relationships, or quality of life for weeks or months at a time.

Anxiety is the body's natural response to perceived threats or stressful situations. When you face something challenging or uncertain, your brain activates the "fight or flight" response, releasing stress hormones like adrenaline and cortisol. This causes physical changes – your heart beats faster, breathing quickens, muscles tense – preparing you to respond to danger. This is a normal, protective mechanism that has helped humans survive throughout evolution.

The experience of anxiety varies widely between individuals. Some people feel it primarily in their bodies – a racing heart, sweaty palms, or a tight chest. Others experience it more as racing thoughts, persistent worry, or a sense of dread. Many experience both physical and psychological symptoms simultaneously. Understanding that anxiety manifests differently for everyone is important for recognizing it in yourself.

Normal anxiety is typically proportional to the situation, temporary, and manageable. For example, feeling anxious before a job interview, public speech, or medical appointment is completely normal and usually helps you perform better by keeping you alert and focused. This type of anxiety resolves once the stressful situation passes.

An anxiety disorder, however, involves anxiety that is persistent (lasting weeks or months), disproportionate to the actual threat, difficult or impossible to control, and significantly impairs daily functioning. About 1 in 10 people experience anxiety severe enough to meet the criteria for an anxiety disorder at some point in their lives. Women are approximately twice as likely as men to be diagnosed with anxiety disorders, though this may partly reflect differences in help-seeking behavior and diagnostic patterns.

The Physiology of Anxiety

When you experience anxiety, your autonomic nervous system shifts into sympathetic mode – the "fight or flight" state. The amygdala, the brain's emotional processing center, signals the hypothalamus to activate the stress response. This triggers a cascade of physical changes designed to help you respond to threats.

Your heart rate increases to pump more blood to your muscles. Your breathing becomes faster and shallower to take in more oxygen. Blood is redirected from your digestive system to your muscles, which may cause the sensation of "butterflies" in your stomach. Your pupils dilate to take in more light, and you become hypervigilant to your surroundings. These responses are adaptive when facing real danger but can be distressing when they occur without an actual threat.

In anxiety disorders, this stress response system becomes overactive or overly sensitive, triggering fight-or-flight reactions in situations that don't warrant them. The brain essentially becomes "stuck" in a state of high alert, perceiving threats where none exist or dramatically overestimating the danger of relatively minor situations.

Different Sensitivity to Anxiety

People vary considerably in their baseline sensitivity to anxiety. Some individuals are naturally more prone to experiencing anxiety due to a combination of genetic factors, brain chemistry, temperament, and early life experiences. Research suggests that 30-40% of the risk for anxiety disorders is hereditary, meaning that having a close family member with an anxiety disorder increases your own risk.

Your sensitivity to anxiety can also vary from day to day based on factors like sleep quality, nutrition, caffeine intake, stress levels, and general health. Understanding your personal anxiety patterns and triggers can help you manage symptoms more effectively.

What Are the Symptoms of an Anxiety Disorder?

Anxiety disorder symptoms include both physical manifestations (rapid heartbeat, shortness of breath, sweating, trembling, muscle tension, dizziness, nausea) and psychological symptoms (excessive worry, difficulty concentrating, irritability, sleep problems, sense of dread). Symptoms persist for weeks and significantly impact daily functioning.

Anxiety disorders manifest through a complex interplay of physical, emotional, cognitive, and behavioral symptoms. Understanding the full range of symptoms can help you recognize anxiety in yourself or others and determine when professional help might be beneficial. While everyone experiences some of these symptoms occasionally, in anxiety disorders they are more intense, persistent, and disruptive to daily life.

The physical symptoms of anxiety are often the most immediately noticeable and can be frightening if you don't understand what's causing them. Many people experiencing their first panic attack believe they are having a heart attack or dying because the physical symptoms are so intense. However, these symptoms, while uncomfortable, are not dangerous and are simply the result of your body's stress response being activated.

Psychological and emotional symptoms may be less obvious but are equally important. Persistent worry, difficulty relaxing, a sense of impending doom, or feeling on edge can be exhausting and significantly impact quality of life. Cognitive symptoms like difficulty concentrating, memory problems, or racing thoughts can affect work performance and personal relationships.

Common Physical Symptoms

• Cardiovascular: Racing or pounding heart, chest pain or tightness, heart palpitations
• Respiratory: Shortness of breath, feeling of choking, rapid shallow breathing
• Neurological: Dizziness, lightheadedness, tingling or numbness in hands/feet, trembling
• Gastrointestinal: Nausea, stomach upset, diarrhea, dry mouth
• Muscular: Muscle tension, headaches, jaw clenching, body aches
• Other: Sweating, hot flashes or chills, frequent urination, fatigue

Psychological and Emotional Symptoms

• Cognitive: Excessive worry, racing thoughts, difficulty concentrating, mind going blank
• Emotional: Restlessness, irritability, sense of dread, feeling on edge
• Behavioral: Avoidance of triggers, difficulty relaxing, sleep problems, social withdrawal
• Perceptual: Feeling detached from reality (derealization), feeling detached from yourself (depersonalization)

What Is a Panic Attack and How Does It Feel?

A panic attack is a sudden episode of intense fear accompanied by severe physical symptoms including rapid heartbeat, shortness of breath, chest pain, dizziness, and trembling. Panic attacks typically peak within 10 minutes and resolve within 30 minutes. While terrifying, they are not physically dangerous.

Panic attacks are one of the most frightening experiences a person can have. They involve a sudden surge of intense fear or discomfort that reaches a peak within minutes and can feel completely overwhelming. During a panic attack, your body's fight-or-flight response is activated at full intensity, even though there is no actual danger present. This disconnect between the intensity of the physical sensations and the lack of real threat can be deeply confusing and distressing.

The experience of a panic attack is highly individual, but most people describe feeling like something terrible is about to happen – that they might die, lose control, go crazy, or have a heart attack. These fears feel absolutely real in the moment, even though they are not based on actual danger. Many people experiencing their first panic attack go to the emergency room, convinced they are having a medical emergency.

It's crucial to understand that panic attacks, while terrifying, are not physically dangerous. Your body is designed to handle the stress response, and the symptoms – no matter how intense – will pass. The average panic attack peaks within 10 minutes and resolves within 20-30 minutes, though some people experience lingering symptoms for longer. Knowing this can help you ride out the experience rather than fighting against it, which often makes it worse.

Some people experience panic attacks in response to specific triggers (situational panic attacks), while others have them unexpectedly, seemingly "out of the blue." Recurrent, unexpected panic attacks combined with persistent worry about having more attacks may indicate panic disorder. However, panic attacks can also occur in the context of other anxiety disorders, depression, or medical conditions.

Managing a Panic Attack

When a panic attack strikes, there are strategies that can help you get through it more easily:

• Acknowledge what's happening: Remind yourself "This is a panic attack. It is frightening but not dangerous. It will pass."
• Focus on slow breathing: Breathe in slowly for 4 counts, hold for 4 counts, breathe out for 4 counts. This helps counteract hyperventilation.
• Use grounding techniques: The 5-4-3-2-1 method: Notice 5 things you see, 4 things you can touch, 3 sounds, 2 smells, 1 taste.
• Stay where you are: If possible, don't flee the situation. Leaving reinforces the idea that you were in danger.
• Accept the feelings: Fighting against the panic often intensifies it. Allow the feelings to wash over you, knowing they will subside.

What Are the Different Types of Anxiety Disorders?

Major types of anxiety disorders include Generalized Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder, Specific Phobias, Agoraphobia, and Separation Anxiety Disorder. Each has distinct features, but all involve excessive fear or anxiety that interferes with daily functioning.

Anxiety disorders are not a single condition but a group of related disorders that share the common feature of excessive fear, anxiety, and related behavioral disturbances. Understanding the different types can help you recognize what you or a loved one might be experiencing and guide you toward appropriate treatment. Many people have symptoms that overlap multiple categories, and it's common to have more than one anxiety disorder simultaneously.

Generalized Anxiety Disorder (GAD)

GAD is characterized by persistent, excessive worry about many different things – work, health, family, money, or minor matters like being late for appointments. The worry is difficult to control, occurs more days than not, and has been present for at least six months. People with GAD often feel on edge, easily fatigued, have difficulty concentrating, and experience muscle tension and sleep problems. Unlike worry that focuses on a specific issue and resolves, GAD involves chronic, free-floating anxiety that shifts from one concern to another.

Panic Disorder

Panic disorder involves recurrent, unexpected panic attacks combined with persistent worry about having more attacks or their consequences. People with panic disorder often change their behavior to avoid situations where they fear a panic attack might occur. This can lead to significant lifestyle restrictions. Panic disorder often develops in late adolescence or early adulthood and, without treatment, tends to wax and wane over time.

Social Anxiety Disorder

Social anxiety disorder (also called social phobia) involves intense fear of social situations where you might be judged, embarrassed, or humiliated. This goes far beyond normal shyness – the fear is intense enough to cause significant distress and avoidance. People with social anxiety may fear specific situations (like public speaking) or have more generalized anxiety about any social interaction. Physical symptoms like blushing, sweating, or trembling in social situations are common and can increase self-consciousness.

Specific Phobias

Specific phobias involve intense, irrational fear of a particular object or situation – heights, flying, spiders, blood, enclosed spaces, etc. The fear is out of proportion to the actual danger and causes immediate anxiety when encountering the feared object. People typically recognize their fear is excessive but still cannot control it. Phobias are among the most common anxiety disorders but often don't cause significant impairment unless the feared object is frequently encountered.

Agoraphobia

Agoraphobia involves fear and avoidance of situations where escape might be difficult or help unavailable if panic or severe anxiety occurs. This often includes public transportation, open spaces, enclosed spaces, crowds, or being outside the home alone. Severe agoraphobia can lead to becoming homebound. While often associated with panic disorder, agoraphobia can occur independently.

What Causes Anxiety Disorders?

Anxiety disorders develop from a complex interaction of genetic predisposition (30-40% hereditary), brain chemistry imbalances, personality traits, traumatic or stressful life events, and learned behaviors. No single cause explains anxiety disorders; rather, multiple factors combine to increase vulnerability.

Understanding what causes anxiety disorders helps both in accepting the condition and in targeting treatment effectively. Like most mental health conditions, anxiety disorders don't have a single cause but result from the interplay of biological, psychological, and environmental factors. This biopsychosocial model recognizes that our genes, brain function, thoughts, behaviors, and life experiences all contribute to whether and how anxiety disorders develop.

Importantly, anxiety disorders are not a sign of weakness, personal failure, or poor character. They are legitimate medical conditions with biological underpinnings. Just as some people are more susceptible to diabetes or heart disease due to genetic and lifestyle factors, some people are more vulnerable to anxiety disorders due to their unique combination of risk factors.

Genetic and Biological Factors

Research indicates that 30-40% of the risk for anxiety disorders is hereditary. If you have a close family member with an anxiety disorder, you are significantly more likely to develop one yourself. However, genes don't determine destiny – they create a predisposition that may or may not be activated depending on life experiences and environment.

Brain chemistry also plays a role. Neurotransmitters like serotonin, norepinephrine, and GABA help regulate mood and anxiety. Imbalances in these chemical messengers may contribute to anxiety symptoms. This is why medications that affect these neurotransmitter systems can be effective treatments for anxiety disorders.

The structure and function of certain brain areas, particularly the amygdala (which processes fear) and the prefrontal cortex (which regulates emotional responses), may differ in people with anxiety disorders. Neuroimaging studies have shown that the amygdala may be more reactive in people with anxiety, triggering the fear response more easily.

Psychological and Environmental Factors

Certain personality traits increase anxiety vulnerability. People who are more sensitive, cautious, perfectionistic, or have a tendency toward negative thinking may be more prone to developing anxiety disorders. Early childhood temperament, particularly behavioral inhibition (shyness, fearfulness of novel situations), is associated with later anxiety.

Life experiences significantly impact anxiety risk. Traumatic events – childhood abuse, accidents, violence, loss of a loved one – can trigger anxiety disorders or increase vulnerability to them. Chronic stress, major life changes, and ongoing difficult circumstances also contribute. Early childhood experiences shape how the brain processes stress and threat, potentially creating lasting patterns of anxiety.

Learned behaviors play a role as well. If you grew up with anxious parents, you may have learned to view the world as threatening or to respond to stress with anxiety. Conversely, protective factors like secure attachments, supportive relationships, and positive coping skills can buffer against anxiety even in those with biological vulnerability.

Triggers and Maintaining Factors

Specific triggers can set off anxiety symptoms or disorders in vulnerable individuals. These might include major life transitions, health problems, relationship difficulties, work stress, or financial concerns. Climate change and global events have become increasingly common sources of anxiety, sometimes called "eco-anxiety" or "climate anxiety."

Once anxiety develops, certain factors can maintain or worsen it. Avoidance is perhaps the most significant – while avoiding anxiety triggers provides short-term relief, it reinforces fear in the long run and prevents you from learning that you can handle difficult situations. Unhealthy coping mechanisms like substance use, excessive reassurance-seeking, or safety behaviors also maintain anxiety.

When Should You Seek Professional Help for Anxiety?

Seek professional help if anxiety: prevents you from doing daily activities, disrupts sleep or concentration, causes you to avoid situations or people, lasts more than a few weeks, leads to self-medication with alcohol or drugs, or involves thoughts of self-harm. Early treatment leads to better outcomes.

Many people experience anxiety but aren't sure when it warrants professional attention. It's normal to hesitate about seeking help – you might wonder if your symptoms are "bad enough" or worry about what others might think. However, research consistently shows that early intervention leads to better outcomes, and effective treatments are available. If anxiety is affecting your quality of life, you deserve support.

There's no strict threshold for when anxiety requires treatment. A useful guideline is to consider how much your anxiety interferes with your life. If it's preventing you from doing things you need or want to do, if it's causing significant distress, or if it's been going on for more than a few weeks without improvement, it's worth talking to a healthcare provider.

Some specific signs that professional help would be beneficial include: difficulty functioning at work or school due to anxiety, avoiding activities, places, or people because of fear, relationship problems caused by anxiety, persistent sleep difficulties, physical symptoms that don't have a medical explanation, using alcohol, drugs, or food to cope with anxiety, or feeling like anxiety is taking over your life.

Where to Get Help

Multiple paths lead to anxiety treatment. You might start with your primary care doctor, who can assess your symptoms, rule out medical causes, and provide initial treatment or referrals. Mental health professionals – psychologists, psychiatrists, licensed therapists, or counselors – specialize in treating anxiety disorders.

Psychiatrists are medical doctors who can prescribe medication and often also provide therapy. Psychologists and licensed therapists provide psychotherapy but cannot prescribe medication in most regions. For many people, a combination of therapy and medication works best, which may involve seeing both types of providers.

How Are Anxiety Disorders Treated?

Anxiety disorders are treated with psychotherapy (especially Cognitive Behavioral Therapy, which has 50-80% success rates), medication (SSRIs, SNRIs, or other options), or a combination of both. Most people experience significant improvement within 8-16 weeks of treatment. Lifestyle changes also play an important supporting role.

The good news about anxiety disorders is that they are among the most treatable mental health conditions. Most people who receive appropriate treatment experience significant improvement in their symptoms and quality of life. The main treatment approaches are psychotherapy (talk therapy), medication, and self-help strategies. The best choice depends on the type and severity of anxiety, personal preferences, and individual circumstances.

Treatment isn't one-size-fits-all. What works excellently for one person may not be the best option for another. It's important to work with healthcare providers to find the approach that works for you, which may involve some trial and error. Don't be discouraged if the first treatment doesn't provide full relief – there are many effective options to try.

Cognitive Behavioral Therapy (CBT)

CBT is considered the gold standard psychological treatment for anxiety disorders, with success rates of 50-80%. It's based on the understanding that our thoughts, feelings, and behaviors are interconnected. Anxious people often have distorted thought patterns – catastrophizing, overestimating danger, underestimating their coping ability – that fuel anxiety. CBT helps you identify and challenge these unhelpful thoughts and develop more realistic, balanced thinking.

The behavioral component of CBT typically involves gradual exposure to feared situations. By facing fears in a controlled, systematic way, you learn that the anticipated catastrophe doesn't occur and that you can tolerate anxiety. Over time, this reduces the fear response. Exposure can be done in person, through imagination, or using virtual reality, depending on the specific fear.

CBT is typically short-term – often 8-16 sessions – and focuses on current problems rather than extensively exploring the past. It's a collaborative, active therapy where you work with your therapist to develop skills and then practice them between sessions. Research shows that the skills learned in CBT continue to protect against anxiety long after treatment ends.

Medication Options

Several types of medication effectively treat anxiety disorders. The most commonly prescribed are SSRIs (Selective Serotonin Reuptake Inhibitors) and SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors), which are also used to treat depression. These medications work by increasing the availability of certain neurotransmitters in the brain. They typically take 4-6 weeks to reach full effect and are generally taken daily.

Benzodiazepines provide rapid anxiety relief but are typically prescribed only for short-term use due to risks of dependence and withdrawal. Buspirone is another option that doesn't carry the same dependency risks but takes several weeks to work. Beta-blockers can help with physical symptoms of anxiety, particularly in performance situations.

It's important to discuss the benefits and risks of any medication with your doctor. Many people have concerns about psychiatric medications, but when appropriately prescribed and monitored, they can be very helpful. Medication can be particularly valuable when anxiety is severe, when you need relief while psychotherapy takes effect, or when therapy alone hasn't been sufficient.

Combination and Other Approaches

For moderate to severe anxiety, combining therapy and medication often produces the best results. Medication can reduce symptoms enough to enable engagement with therapy, while therapy provides long-term skills for managing anxiety. Your treatment plan should be individualized based on your specific situation and preferences.

Other evidence-based approaches include mindfulness-based therapies, which teach present-moment awareness and acceptance, and Acceptance and Commitment Therapy (ACT), which focuses on accepting difficult feelings while committing to valued actions. For some specific phobias, exposure therapy alone may be sufficient. Support groups can provide valuable peer support and shared experience.

What Can You Do Yourself to Manage Anxiety?

Self-help strategies for anxiety include regular physical exercise (shown to reduce anxiety significantly), adequate sleep, limiting caffeine and alcohol, practicing mindfulness or relaxation techniques, maintaining social connections, and gradually facing rather than avoiding fears. These complement professional treatment but don't replace it for significant anxiety disorders.

While professional treatment is important for anxiety disorders, there's much you can do yourself to manage anxiety and support your recovery. These self-help strategies can be used alongside therapy and medication, or on their own for milder anxiety. Building healthy habits and coping skills empowers you to take an active role in managing your mental health.

Consistency is key with self-help strategies. Small, regular efforts are more effective than occasional intensive attempts. It's also important to be patient – changes take time, and progress often isn't linear. Expect setbacks and view them as learning opportunities rather than failures.

Physical Health and Lifestyle

Exercise is one of the most effective natural anxiety reducers. Regular physical activity has been shown to decrease anxiety symptoms significantly – sometimes as effectively as medication for mild to moderate anxiety. Exercise releases endorphins, reduces stress hormones, improves sleep, and provides a healthy distraction from worries. Aim for at least 30 minutes of moderate activity most days.

Sleep and anxiety have a bidirectional relationship – anxiety disrupts sleep, and poor sleep worsens anxiety. Prioritize sleep hygiene: maintain a regular sleep schedule, create a relaxing bedtime routine, limit screen time before bed, keep your bedroom cool and dark, and avoid caffeine and alcohol close to bedtime.

Caffeine and alcohol can both worsen anxiety. Caffeine is a stimulant that can trigger or exacerbate anxiety symptoms, particularly in sensitive individuals. While alcohol initially may seem to calm anxiety, it actually increases anxiety as it wears off and disrupts sleep. Reducing or eliminating these substances often leads to noticeable anxiety improvement.

Psychological Strategies

Mindfulness and meditation involve focusing on the present moment without judgment. Regular mindfulness practice has been shown to reduce anxiety by helping you observe thoughts and feelings without getting caught up in them. Even just 10 minutes daily can make a difference. Apps like Headspace or Calm can guide you if you're new to meditation.

Relaxation techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help calm the body's stress response. These techniques work by activating the parasympathetic nervous system, which counters the fight-or-flight response. Practice regularly so they become second nature and you can use them when anxiety strikes.

Challenge anxious thoughts: When you notice anxious thoughts, question them. What evidence supports this worry? What evidence contradicts it? Am I catastrophizing? What would I tell a friend in this situation? Learning to identify and challenge distorted thinking is a core CBT skill that you can practice on your own.

Behavioral Approaches

Face your fears gradually: Avoidance maintains and strengthens anxiety. While it provides short-term relief, it teaches your brain that the feared situation truly is dangerous. Gradual exposure – facing fears in small steps – is one of the most effective ways to overcome anxiety. Start with situations that cause mild anxiety and work your way up.

Stay connected: Social support is protective against anxiety. While anxiety may make you want to withdraw, try to maintain connections with supportive friends and family. Share what you're going through with people you trust. Consider joining a support group where you can connect with others who understand.

Practice self-compassion: Be kind to yourself when you're struggling. Criticizing yourself for feeling anxious only adds to your distress. Treat yourself as you would treat a good friend going through a hard time – with understanding, encouragement, and patience.

How Does Long-Term Anxiety Affect Daily Life?

Chronic anxiety can significantly impact work performance, relationships, physical health, and overall quality of life. It often leads to avoidance behaviors, sleep problems, difficulty concentrating, irritability, and may increase risk for depression and substance abuse. However, with treatment, most people can manage anxiety effectively and live full, satisfying lives.

Living with untreated anxiety over a long period can have wide-ranging effects on virtually every area of life. Understanding these impacts underscores the importance of seeking treatment and not simply accepting anxiety as "just how I am." With appropriate help, these effects can be reversed or minimized, allowing you to reclaim your life from anxiety.

At work or school, anxiety can impair concentration, decision-making, and productivity. You might avoid taking on new challenges or opportunities due to fear of failure or judgment. Social anxiety can make meetings, presentations, or networking extremely difficult. The energy spent managing anxiety leaves less available for actual work, potentially affecting career advancement.

Relationships often suffer when one partner has untreated anxiety. Anxious individuals may become excessively dependent on reassurance from loved ones, or conversely, may withdraw emotionally to protect themselves. Irritability and tension can strain relationships. Social anxiety can make meeting new people or maintaining friendships challenging. Some people avoid intimate relationships entirely due to fear of rejection or judgment.

Physical health is also affected by chronic anxiety. The ongoing stress response takes a toll on the body, increasing risk for cardiovascular problems, weakening the immune system, and exacerbating chronic conditions. Many people with anxiety experience ongoing physical symptoms like headaches, digestive issues, or chronic pain that don't have another medical explanation.

Anxiety and Other Conditions

Depression commonly co-occurs with anxiety – about 60% of people with anxiety also experience depression at some point. The two conditions share some symptoms (like difficulty concentrating and sleep problems) and biological underpinnings. When both are present, treatment needs to address both conditions.

Substance use problems frequently develop when people use alcohol or drugs to self-medicate anxiety. While substances may provide temporary relief, they ultimately worsen anxiety, create additional problems, and can lead to addiction. If you're using substances to cope with anxiety, it's important to address both issues.

How Can You Help Someone with Anxiety?

Support someone with anxiety by: listening without judgment, validating their feelings without reinforcing fears, encouraging gradual exposure rather than avoidance, learning about anxiety disorders, supporting professional treatment, being patient with the recovery process, and taking care of your own wellbeing as a supporter.

If someone you care about struggles with anxiety, your support can make a significant difference in their wellbeing and recovery. However, supporting someone with anxiety can be challenging – you want to help but may not know the best way, or your efforts may not seem to work. Understanding anxiety and how to respond can make your support more effective.

The most important thing is to convey that you care about the person and that you're there for them, regardless of how long recovery takes. People with anxiety often feel embarrassed or ashamed of their condition and may fear being a burden. Knowing they have consistent, nonjudgmental support can be enormously reassuring.

Effective Ways to Help

Listen and validate: Sometimes the best thing you can do is simply listen. Don't try to fix the problem or talk them out of their feelings. Acknowledge that their anxiety is real and distressing, even if you don't fully understand it. Saying things like "That sounds really hard" or "I can see you're struggling" can help them feel heard and understood.

Encourage, don't push: Gently encourage them to face fears rather than avoid them, but don't force or pressure. Recovery happens at their own pace. Offer to accompany them to anxiety-provoking situations for support. Celebrate small victories and progress, even if it seems minor to you.

Avoid accommodating avoidance: While it's natural to want to help someone avoid distressing situations, this actually maintains anxiety. Try not to constantly provide reassurance, take over tasks they're avoiding due to anxiety, or modify your own life excessively to accommodate their fears. Finding the balance between support and enabling can be tricky – consider discussing this with a mental health professional.

Support professional help: Encourage them to seek professional treatment if they haven't already. Offer to help them find a therapist, make appointments, or accompany them to sessions if they'd find that helpful. If they're resistant, try to understand their concerns without abandoning the topic entirely.

Taking Care of Yourself

Supporting someone with anxiety can be emotionally taxing. It's essential to maintain your own wellbeing so you can continue to be a supportive presence. Set boundaries on how much support you can provide – you can't be available 24/7, and trying to be will lead to burnout.

Consider seeking support for yourself, whether through therapy, a support group for family members, or simply talking to trusted friends. Take time for activities that replenish your energy. Remember that you're not responsible for curing their anxiety – professional help is for that. Your role is to support, not to be their therapist.