Guide
How to help someone with anxiety
When someone you love is anxious, it is natural to want to fix it. Often the most helpful thing is steadier and simpler: being present, listening well, and gently encouraging support.
Last reviewed 2026-11-04 · By the Ibraluks Foundation team
Education and peer support only. This guide is general information from Ibraluks Foundation. It is not medical advice, diagnosis, or treatment, and Ibraluks Foundation is not a crisis service. For personal care, please talk with a qualified health professional.
If you or someone else may be in danger
US: call or text 988 (Suicide & Crisis Lifeline) or chat at 988lifeline.org. Sierra Leone: the Ministry of Health mental health line is toll-free on 5116. Anywhere else: findahelpline.com lists free, confidential lines by country. In immediate danger, call your local emergency number.
Recognising anxiety in someone you care about
Anxiety can show up as constant worry, restlessness, trouble sleeping, a racing heart, stomach upset, irritability, or avoiding places and conversations. The US National Institute of Mental Health notes that anxiety becomes a concern when it is persistent and gets in the way of daily life.
What to say
- “I've noticed you seem stressed lately. I'm here if you want to talk.”
- “What would help most right now: talking, a distraction, or some quiet?”
- “That sounds really hard. You don't have to handle it alone.”
Ask, listen, and reflect back what you hear. You do not need perfect words.
What to avoid
- Telling them to “just calm down” or “stop worrying”.
- Arguing with every fear, or, at the other extreme, organising life around avoiding every trigger.
- Taking over decisions they can make themselves.
Simple grounding you can do together
Slow breathing (in for four, out for six), naming five things you can see, or a short walk can help the body settle. Offer these as invitations, not instructions.
Encouraging professional support
If anxiety lasts for weeks or is affecting work, school, or relationships, gently encourage a visit to a doctor or counsellor. Offer practical help: finding a number, going along, or sitting with them while they call. In Sierra Leone and Liberia, see our Sierra Leone and Liberia resource guides.
Anxiety about AI and the future
Many people now feel anxious about technology, jobs, and fast-moving news. Our automation anxiety guide offers ways to talk about it without feeding the fear.
Look after yourself too
Supporting someone is meaningful and tiring. See our guide to caregiver burnout, and consider joining an Ibraluks peer support circle.
Common questions
- What is the best thing to say to someone having a panic attack?
- Stay calm and close, speak slowly, and remind them it will pass. Breathe slowly together. If symptoms are new, severe, or include chest pain, seek medical help right away.
- Should I push someone with anxiety to face their fears?
- Gentle encouragement can help, but pressure usually backfires. A qualified professional can guide gradual approaches safely.
- How do I support someone with anxiety without burning out?
- Set kind limits, share the load with others, and keep doing things that restore you. Your wellbeing matters too.