How to Help Someone with Anxiety in Spokane, Washington

By We Level Up WA | Author Inês Oliveira, MSc, PhD Candidate | Editorial Policy | Research Policy

Living with anxiety can be overwhelming, but watching someone you care about experience its challenges can be just as difficult. When a loved one is dealing with persistent worry, fear, or panic, it’s natural to feel helpless or uncertain about how to offer meaningful support. The good news is that your presence and understanding can play a powerful role in their journey toward healing.

This guide offers practical strategies to help you recognize anxiety symptoms, approach conversations with empathy, provide support in daily life, and encourage professional help when appropriate. With the right knowledge and tools, you can become a steady source of comfort and a trusted ally on their path to better mental health.

Understanding Anxiety

Anxiety is a common psychological response to life’s challenges, but when it becomes persistent, intense, and difficult to manage, it may signal an anxiety disorder.

According to the National Institute of Mental Health (NIMH), approximately 19.1% of U.S. adults had an anxiety disorder within a 12-month period at the time of the study, making anxiety disorders among the most prevalent mental health conditions in the country.

Unlike occasional stress that tends to resolve once a situation passes, anxiety disorders often continue over time and can worsen without support. They may interfere with work, relationships, and daily routines, even when there’s no immediate threat. 

Symptoms can vary widely but often involve a combination of physical reactions (such as rapid heartbeat or muscle tension), emotional distress (like constant worry or fear), and behavioral changes (such as avoidance or restlessness). 

Recognizing these patterns is an important first step toward getting the right help.

Recognizing When Someone Needs Help

Identifying anxiety in a loved one isn’t always easy. Many people minimize their symptoms or dismiss them as ‘just stress,’ which can make it hard to know when to step in. Still, certain behavioral patterns and changes may suggest that someone is facing anxiety that requires attention.

Practical Ways to Help Someone Manage Anxiety

Supporting someone with anxiety involves both emotional presence and practical assistance. Here are concrete ways you can help someone navigate their anxiety day-to-day:

During Anxious Moments:

• Guide them through breathing exercises: Suggest inhaling for 4 counts, holding for 2, and exhaling for 6 counts. This activates the parasympathetic nervous system, helping to reduce anxiety.
• Offer grounding techniques: Encourage them to identify 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste. This 5-4-3-2-1 method brings them back to the present moment.
• Provide gentle reassurance: Simple statements like “You’re safe” or “This feeling will pass” can be comforting without dismissing their experience.

Preventative Support:

• Help maintain structure: Anxiety thrives in chaos. Assist with creating and maintaining routines around sleep, meals, exercise, and relaxation.
• Join them in healthy activities: Offer to take walks, try yoga classes, or practice meditation together. Physical activity and mindfulness are proven anxiety reducers.
• Assist with practical tasks: During high-anxiety periods, everyday responsibilities can feel overwhelming. Offering specific help like “Can I pick up groceries for you?” or “Would it help if I drove you to your appointment?” can be more effective than asking “What can I do?”

Finding the Right Balance:

• Avoid enabling avoidance: Helping someone avoid anxiety-triggering situations may seem supportive, but it can reinforce anxiety in the long run. Instead, gently encourage manageable steps toward facing their fears.
• Respect boundaries: Ask what type of support they find helpful, rather than assuming. Some people may prefer distraction during anxious moments, and others may need space.
• Celebrate small victories: Acknowledge progress, no matter how small. Overcoming anxiety happens in small steps, and each deserves recognition.

Research indicates that consistent social support significantly improves outcomes for people with anxiety disorders. Higher social support is associated with reduced anxiety risk and more positive treatment outcomes, highlighting its importance as a complementary factor in anxiety management.

Encouraging Professional Help

Your support makes a meaningful difference, but some situations call for the expertise of a mental health professional. Here are ways to encourage that next step with care and confidence:

Frame it positively: Present therapy as an opportunity to gain useful tools and strategies, not as a last resort. You might say, “I’ve heard that therapy can offer effective techniques for managing anxiety that we might not know about.”

Normalize the experience: Mention that millions of Americans work with mental health professionals each year. In Washington state alone, thousands receive treatment for anxiety and report positive outcomes.

Supporting Self-Care as You Help Others

Caring for someone with anxiety can take an emotional toll. To offer sustainable and effective support, it’s essential to prioritize your own well-being.

Long-Term Support: Being a Consistent Ally

Recovery from anxiety is often a long-term journey, marked by progress and setbacks. Your consistent presence can offer stability through these ups and downs.

Strategies for long-term support include maintaining regular check-ins, scheduling casual, pressure-free time together, and asking about their anxiety management without making it the focal point of every interaction. Be attentive to subtle changes that may indicate increasing struggles.

Acknowledge progress authentically by recognizing improvements, no matter how small, and appreciating efforts, not just outcomes, with phrases like “I’m proud of how you’re working on this.” Avoid comparing their progress to others or to arbitrary timelines.

Continuing your education is essential. Learn new anxiety management techniques, stay informed about treatment options, and understand that approaches may need to evolve. Prepare for setbacks by acknowledging that difficult periods are normal in recovery. Help your loved one view setbacks as learning opportunities rather than failures, and have a plan for managing crisis situations if needed.

Finally, encourage independence by gradually supporting self-management of anxiety, boosting their confidence in handling challenges, and helping them build a broader support network beyond just you.

Anxiety Statistics

Anxiety is a common mental health condition that affects millions of people worldwide. Understanding anxiety statistics is essential in recognizing the importance of learning how to help someone with anxiety and promoting their well-being. By examining data on how to help someone with anxiety, what helps with anxiety, and the availability of anxiety help resources, we can gain valuable insights into the prevalence of anxiety disorders, treatment-seeking behaviors, and the effectiveness of various interventions.

These statistics shed light on the scope of the issue and inform efforts to enhance mental health support systems and reduce the barriers individuals face in accessing the help they need. By delving into anxiety help statistics, we can foster a better understanding of the challenges faced by those with anxiety and work towards creating a more supportive and inclusive environment for their well-being.

• Treatment Seeking: Unfortunately, not all individuals with anxiety seek professional help. Studies suggest that only about 37% to 46% of people with anxiety disorders receive treatment.
• Self-Help Strategies: Many individuals with anxiety employ self-help strategies to manage their symptoms. These strategies can include relaxation techniques, exercise, mindfulness practices, and lifestyle modifications. However, the effectiveness of self-help strategies may vary for each person.
• Medication Usage: Medications, such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines, are commonly prescribed for anxiety disorders. According to a survey by the National Institute of Mental Health (NIMH), around 50% of individuals receiving treatment for anxiety disorders were prescribed medication.

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We Level Up Washington’s Anxiety Treatment Services

At We Level Up Washington, we offer comprehensive, evidence-based treatment for anxiety disorders in a supportive and healing environment. Our Spokane facility provides a tranquil setting where clients can fully focus on their recovery, away from the everyday stressors and triggers that may interfere with progress. Here is what we can offer you to help you on your path to recovery from anxiety.

Taking the First Step

Supporting someone with anxiety takes patience, empathy, and a genuine effort to understand their experience. By educating yourself, approaching conversations with compassion, offering practical support, and encouraging professional help when appropriate, you can make a real difference in your loved one’s life.

If you’re concerned about someone’s anxiety, don’t wait to take action. Contact We Level Up Washington at (509) 348-4077 today to learn more about our comprehensive anxiety treatment programs and how we can support both you and your loved one through this journey.

Powerful Coping Skills for Anxiety. Top Mental Health Tips & Anxiety Tips Advice from a Therapist.

“Anxiety, when gone untreated, can increase over time. So here are four tips to calm your everyday anxiety. Take a breath. Do something that you enjoy. Remove yourself from the situation and go for a walk. Doing these four things gives you a better chance of calming your anxiety.”

Frequently Asked Questions