“I’m really nervous for something but I forget what. I will spend the rest of the day trying to figure out what I’m nervous about. Then I will remember it and be nervous. Then I will forget again. That is the cycle of my life.”
- Chrissy Teigen
“[Anxiety] doesn’t have to take over your life. It doesn’t have to define you as a person. It’s just important that you ask for help.”
- Demi Lovato
Anxiety is one of the most common mental health conditions worldwide – and yet, for those who love someone struggling with it, the experience can feel anything but ordinary.
In the UK alone, over 8 million people are experiencing an anxiety disorder at any one time1. Globally, anxiety disorders affect an estimated 301 million people – approximately 4% of the entire population worldwide2 – with the majority developing symptoms before the age of 253.
And, while the individual impact of anxiety can be overwhelming, its ripple effect often reaches family members, partners, friends, and colleagues: many of whom are unsure how to help4, or where their role begins and ends.
Do you know someone who may be living with anxiety?
Contact us today to make a referral →
Understanding anxiety: what it is, and isn’t
Anxiety is a natural human response to stress; a part of our in-built survival system. But while occasional worry is part of everyday life – indeed, a moderate amount of ‘eustress’ has been shown to have a broadly beneficial impact on individual wellbeing5 – an anxiety disorder is something very different.
Where everyday stress tends to be short-lived and linked to a clear trigger (like an upcoming deadline, a difficult conversation, or public speaking) anxiety disorders persist long after the stressor is gone. They often arise without an obvious cause, can feel disproportionate to the situation, and may interfere significantly with day-to-day functioning. This isn’t just “overthinking” or “being a bit nervous.” It’s a recognised mental health condition that affects thoughts, emotions, behaviours, and even the body.
Anxiety disorders come in many forms6 – including generalised anxiety disorder (GAD), social anxiety disorder, panic disorder, health anxiety, and phobias – and, importantly, they do not discriminate. They can affect people of all ages, backgrounds, and professions.
Just a few well-known public figures to have spoken candidly about their experiences include:
- Adele, who has shared her struggles with anxiety and panic attacks, particularly after becoming a parent.7
- Zayn Malik, formerly of One Direction, who has spoken publicly about how anxiety impacted his ability to perform live.8
- Stephen Fry, who has long been a vocal advocate for mental health awareness, describing how anxiety often co-exists with his bipolar disorder.9
Stories like these challenge the myth that anxiety only affects certain “types” of people.
In reality, it can touch the lives of high achievers, business leaders, public figures, as well as parents, students, carers, and beyond. And, while the experience of anxiety is deeply personal, recognising the signs early can make a profound difference.
Spotting the signs: when someone might need help
Anxiety can look different from one person to the next, but there are often some common patterns10. These may include:
- Physical symptoms: restlessness, muscle tension, racing heart, digestive issues, or frequent headaches.
- Emotional or behavioural changes: irritability, indecisiveness, perfectionism, withdrawal from social interaction, or frequent reassurance-seeking.
- Cognitive patterns: persistent worry, catastrophising, difficulty concentrating, or a sense of dread that feels hard to shake.
It’s important to understand that these signs may not always be obvious. Some people become more agitated or vocal when anxious; others become quiet or shut down. Conversely, people with high-functioning anxiety may learn to hide their symptoms completely11.
Often, it’s a shift in energy, engagement, or general demeanour that signals something deeper is going on.
How to support someone with anxiety
Supporting someone with anxiety can feel daunting12 – but small, intentional actions can make a significant difference. While the experience of anxiety can be isolating, the right support system can be a powerful force for change.
As writer Lena Dunham has said:
“I would tell my younger self that there’s no shame in asking a teacher for help, telling a friend that you’re uncomfortable, and that [anxiety issues are] just the same as falling down and scraping your knee.”
The strategies below can help individuals become part of that trusted circle of care.
1. Learn about anxiety without making assumptions
Knowledge is one of the most effective forms of support. Understanding the differences between various anxiety disorders, and how they may manifest, helps prevent harmful generalisations. People with anxiety are not simply “worriers” or “overreacting.” Anxiety disorders involve real neurobiological processes that can affect perception, memory, sleep, and physical health13.
Taking time to read reputable sources or listen to lived-experience accounts can help individuals become more compassionate, curious, and better equipped to offer meaningful support.
2. Create space for open, non-judgmental conversation
People experiencing anxiety often fear being misunderstood, dismissed, or seen as “too much.” That’s why one of the most impactful things others can do is to listen, without trying to fix or minimise what’s being shared.
A calm, open presence can create safety. Phrases like “that sounds really difficult,” or “thank you for sharing that,” validate the experience without rushing to solutions.
For many, simply being heard without judgment is an essential step toward healing.
3. Help maintain a sense of routine and grounding
Anxiety can make daily life feel unpredictable or overwhelming. Supporting someone with maintaining structure – even in small ways – can offer a sense of safety and continuity14. This might involve checking in at the same time each day, encouraging breaks during stressful periods, or helping with regular meals.
Rather than imposing rigid schedules, it’s about gently reinforcing the rhythms that support emotional regulation and grounding; a predictable routine can feel like an anchor in turbulent emotional waters.
4. Encourage professional help without pressure
Seeking help from a mental health professional, whether through a GP or a private clinician, is often a key part of managing anxiety. But not everyone is ready to take that step straight away.
Supportive individuals can help by offering to assist with practicalities, such as researching services, making calls, or accompanying someone to their first appointment. The goal isn’t to push, but to show that professional support for anxiety is available and that taking it up is a strength, not a weakness.
5. Recognise the physical toll of anxiety
Anxiety doesn’t just live in the mind – it can have profound effects on the body. Individuals may experience racing heartbeats, shortness of breath, dizziness, digestive issues, or muscle tension. Sleep may be disturbed. Energy levels may fluctuate dramatically.
Understanding this physical dimension15 is vital.
It can help prevent misinterpretations like “they seem fine,” or “they’re just tired.” Anxiety can be exhausting, and recognising the physical symptoms can help others respond with empathy rather than confusion.
6. Respect boundaries and pacing
People experiencing anxiety may need more time to make decisions, more space in social settings, or breaks when things feel overwhelming. Pushing too hard – even with good intentions – can increase feelings of pressure or guilt.
Support is most effective when it respects an individual’s own rhythm and readiness. Gentle encouragement, rather than urgency, helps build trust and a sense of autonomy.
7. Check in, without an agenda
Sometimes the most powerful form of support is simply showing up. A quick message, a shared moment of silence, or a walk with no expectation of conversation can all say “I’m here,” without needing to say anything at all.
Professional care doesn’t replace the importance of everyday support. Instead, it strengthens it. Together, clinical insight and consistent human presence create the foundation for real, sustained recovery.
Those living with anxiety may often worry about being a burden16. Regular, low-pressure contact reminds them they’re not forgotten, and that connection is still possible even when nothing is said.
Knowing when it’s time for professional support
Supporting someone with anxiety is a powerful act of compassion, but there are moments when personal care alone isn’t enough. When anxiety begins to interfere with day-to-day functioning, relationships, or safety, clinical support may be warranted.
This isn’t a failure of friendship or family care. Rather, it’s an act of respect: acknowledging that specialised input is often essential for recovery, and that no one should have to carry the weight alone.
As mindfulness and meditation expert Amit Ray has shared: “self-observation is the first step of inner unfolding.” Professional support helps people access that self-awareness – and adopt a new perspective, where lived experience, therapy, and expert care come together to create lasting change.
Signs that professional help may be needed: |
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In these moments, reaching out to a professional can be the turning point. With the right support, anxiety is highly treatable; and individuals can reclaim a life shaped by calm, connection, and choice.
Interested to learn more? Make a referral or contact us today →
References
- https://mentalhealth-uk.org/help-and-information/conditions/anxiety-disorders/what-is-anxiety/
- https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders#:~:text=An%20estimated%204%25%20of%20the,all%20mental%20disorders%20(1).
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5407545/#:~:text=Separation%20anxiety%20disorder%2C%20specific%20phobia,between%2021.1%20and%2034.9%20years.
- https://www.businessinsider.com/guides/health/mental-health/what-not-to-say-to-someone-with-anxiety
- https://www.healthline.com/health/eustress
- https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/anxiety-report/what-anxiety
- https://www.itv.com/news/2021-11-11/it-devastated-me-adele-opens-up-on-struggle-with-depression-after-divorce
- https://time.com/4551320/zayn-malik-anxiety/
- https://www.independent.co.uk/news/uk/stephen-fry-alastair-campbell-royal-college-of-psychiatrists-england-mind-b2434752.html
- https://health.ucdavis.edu/blog/cultivating-health/symptoms-of-anxiety-and-how-to-know-when-you-need-help/2024/08
- https://www.verywellmind.com/what-is-high-functioning-anxiety-4140198
- https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/how-to-help-someone-with-anxiety
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3684250/
- https://www.anxiousminds.co.uk/reduce-anxiety-and-depression/
- https://www.health.harvard.edu/mind-and-mood/recognizing-and-easing-the-physical-symptoms-of-anxiety
- https://www.researchgate.net/publication/49662135_The_Burden_of_Anxiety_Disorders_on_the_Family#:~:text=Anxiety%20disorders%20not%20only%20have,well%2Dbeing%20and%20family%20functioning
