Dr. Zyer Beaty is a therapist, counselor educator, and advocate for intentional wellness. Zyer founded Dr. Z Therapy and Coaching, a private practice centering holistic wellness and psychoeducation. As a professor and former school counselor, her research in global education and mental health enriches her innovative work in the field.
In a recent article, I outlined seven ways to recognize anxiety in children. But recognizing anxiety is just the beginning. Once you’ve identified the signs, the next step is understanding how to offer meaningful support. In this article, I’ll outline seven effective ways to support someone struggling with anxiety.
1. Create a safe and open environment
Anxiety can often feel isolating, scary, and overwhelming. As a parent, family member, or friend, one of the most important things you can do is create a space where your loved one feels safe to share their feelings. Normalize anxiety by reminding them that it’s a common and manageable experience.
For example, saying, “It’s okay to feel anxious, and I’m here to help you through it,” can make a big difference. Let them know you’re available to listen and support them without judgment and that you’ll face challenges together.
2. Teach relaxation techniques for anxiety
Anxiety often manifests physically, making relaxation techniques a helpful tool. Teach and practice simple strategies like:
Deep breathing: Inhale for four counts, hold for four, and exhale for four.
Progressive muscle relaxation: Tense and release different muscle groups, starting with the toes.
Grounding exercises: Focus on five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste.
Encourage them to use these techniques regularly, especially when they feel anxiety creeping in.
3. Encourage gradual exposure
Avoidance is a common response to anxiety, but it often exacerbates the issue over time. Instead, encourage your loved one to face their fears gradually and at their own pace. For example, if social situations trigger their anxiety, start with brief, low-pressure interactions and slowly build toward more challenging scenarios. This approach should complement therapy, not replace it, as processing each experience with a professional is a vital part of the healing journey. Celebrate every effort, no matter how small, and focus on progress rather than perfection. It’s equally important to remain patient and empathetic and avoid criticizing or shaming them for moments when avoidance feels overwhelming. Remember, each step forward, no matter how small is a meaningful stride toward building confidence and resilience.
4. Promote healthy routines
A balanced lifestyle can significantly reduce anxiety. Encourage routines that include:
Consistent sleep schedules: Rest is essential for emotional regulation.
Nutritious meals: A balanced diet supports overall well-being.
Regular physical activity: Movement, such as yoga, walking, or team sports, can help release tension and improve mood.
These routines not only create stability but also serve as natural coping mechanisms for managing anxiety.
5. Model positive coping strategies
Children and teens often look to adults for cues on how to handle stress. Show them healthy ways to cope by managing your own stress constructively. Share examples of how you navigate challenges, such as taking deep breaths before a big presentation or going for a walk when you feel overwhelmed. Your actions demonstrate that while anxiety is a part of life, it doesn’t have to control you.
6. Build self-compassion and resilience
Anxiety often comes with self-criticism, especially for those who strive for perfection. Help your loved one develop self-compassion by encouraging them to treat themselves with kindness. Remind them that mistakes are part of growth, not failures.
Phrases like “You did your best, and that’s what matters” can help reframe setbacks. Building resilience takes time, but it’s one of the most valuable tools for overcoming anxiety.
7. Seek professional help when needed
While support from loved ones is invaluable, anxiety often requires professional intervention when it becomes persistent or starts interfering with daily life. Encouraging your loved one to seek help from a mental health professional can be a transformative step. Therapies like Cognitive Behavioral Therapy (CBT) are highly effective in providing practical tools to understand and manage anxiety. One highly effective intervention within CBT is Exposure Therapy, which helps individuals gradually confront their fears in a controlled and supportive environment. Research has consistently demonstrated that Exposure Therapy significantly reduces anxiety symptoms and improves overall functioning, making it one of the most effective treatments for anxiety disorders. By combining professional support with your encouragement and understanding, you can help your loved one navigate their anxiety more effectively.
Let them know seeking help isn’t a sign of weakness; it’s a proactive step toward feeling better.
Supporting someone with anxiety isn’t about fixing their problems; it’s about walking alongside them, offering understanding and encouragement. By creating a safe space, promoting healthy habits, and guiding them toward professional help when needed, you can empower them to manage their anxiety and thrive.
Remember: small, consistent steps lead to meaningful change. Together, you can help your loved one build the confidence and resilience they need to navigate anxiety successfully.
Read more from Zyer Beaty
Zyer Beaty, PhD, LPC, Dr. Z Therapy and Coaching
Dr. Zyer Beaty, a therapist, counselor educator, and wellness advocate, founded Dr. Z Therapy and Coaching, a haven for holistic well-being and psychoeducation. Leveraging her roles as a current professor and former school counselor, Zyer blends innovative methods with insights from global education and mental health research. Specializing in assisting various demographics, she addresses issues like ADHD, depression, and life transitions. Her mission centers on guiding individuals towards authentic, unapologetic living. Dr. Zyer fosters an inclusive environment where everyone can uncover value and purpose in their journey, advocating holistic care and personal empowerment.
