Watching someone close to you go through an anxiety attack can feel scary and overwhelming. You might feel helpless or unsure of what to say or do. Even though your heart is in the right place, it’s easy to freeze or make guesses that don’t actually help. Learning how to support someone during these moments makes a big difference for you and for them.

Anxiety attacks can feel intense and confusing for both the person experiencing them and the person trying to help. That’s why understanding what’s happening is so important. When you know how to respond, it builds trust and creates a sense of safety. Whether it’s your partner, sibling, friend, or teen, knowing the right steps can help you stay calm and offer the steady support they need. This is also where a mental health therapist in Utah can be a valuable guide in learning how to help your loved one through these moments and beyond.

Recognizing The Signs Of An Anxiety Attack

Before you can help, you have to recognize what’s really going on. Anxiety attacks can show up in different ways, and they don’t always look dramatic or obvious. People often confuse them with other health concerns, like a heart issue or asthma, especially if they haven’t experienced one before.

Here are some common signs to watch for:

– Quick, shallow breathing or feeling like they can’t catch their breath

– Sudden feelings of intense fear or dread without a clear reason

– Tight chest or pounding heart

– Sweating, shaking, or feeling hot or cold

– Nausea or dizziness

– Trouble thinking clearly or focusing

Not everyone will show all these signs. Some people might seem withdrawn or quiet, while others might become visibly panicked. You may notice them fidgeting, pacing, or needing to leave a room fast. For example, during a crowded family gathering, your cousin might excuse herself and hide out in the bathroom for long stretches. That might not be just needing a break. It could be a sign she’s trying to calm herself down from rising anxiety.

The key is to pay attention. Once you start noticing patterns in their reactions or behavior, you can get better at spotting when they’re in distress. Recognizing these signs early means you can step in more calmly and thoughtfully, instead of scrambling in the heat of the moment. This helps the person feel less alone and more understood, which goes a long way in building trust.

Immediate Steps To Help During An Anxiety Attack

Knowing how to respond in the middle of an anxiety attack can take some pressure off everyone involved. Even if you don’t have all the answers, small supportive actions can make a big impact. Here are a few steps that can be helpful:

1. Stay calm – Your energy sets the tone. Speak gently, avoid raising your voice, and remind yourself that their fear is real, even if it doesn’t make sense to you.

2. Give space, but stay near – Respect their need for breathing room, but don’t leave them completely alone unless they ask you to.

3. Use short, clear phrases – Say things like, “I’m here,” “You’re safe,” and “We’ll get through this.” Avoid asking too many questions or trying to solve anything too fast.

4. Encourage slow breathing – Suggest breathing in through the nose and out through the mouth slowly. You can even do it alongside them. This helps lower their heart rate and bring some control back.

5. Limit outside distractions – If lights, loud noises, or crowds are making it worse, try to lead them somewhere more quiet and calm.

6. Avoid judgment or pushing them to “snap out of it” – Let them take the time they need. What they’re facing might feel overwhelming, even if it’s not visible on the outside.

Remember, each person is different. What calms one person might not help another. The goal isn’t to fix the anxiety right then and there, but to help them feel supported and safe while it passes. Being calm, patient, and present goes a long way when someone’s feeling overwhelmed by fear or panic.

Long-Term Support Strategies

Once the anxiety attack has passed, the support shouldn’t stop there. Continuing to show up for your loved one beyond the moment is just as important. Long-term support builds trust and can help decrease the fear of future anxiety attacks. It also reassures them that you’re not just present in the crisis, but present overall.

Start by talking about it when they’re ready. Let them lead the conversation. Ask how they felt, what helped, and what didn’t. Try to really listen instead of jumping in with solutions. Being heard can be just as powerful as being helped.

Here are a few long-term ways to offer meaningful support:

– Create a calm routine. Try keeping certain things predictable, like family dinners or daily check-ins, since consistency can ease anxiety.

– Encourage healthy habits. Being rested, hydrated, and active doesn’t prevent anxiety altogether, but it strengthens the body and mind to handle stress better.

– Learn their triggers. If your sister’s anxiety tends to spike before social gatherings or doctor visits, adjust plans or give her space where needed.

– Practice patience. Change doesn’t happen overnight. You might feel confused or even frustrated sometimes, and that’s natural. Just don’t give up on them.

– Support coping tools. Whether it’s journaling, meditation, or therapy, discover what works for them and gently support it, without pressure.

– Stay connected. Reassurance can be small. Texting to say you’re thinking of them or inviting them out at low-pressure times shows steady care.

Supporting someone with anxiety is a learning process. What matters most is showing that you’re trying, even if you don’t get it perfect every time. If it ever feels like you’re stuck or unsure where to go next, turning to a mental health therapist in Utah can bring clarity and direction. Not just for your loved one, but for your whole family.

Encouraging Professional Help

Sometimes, anxiety becomes too big to manage alone, even with your help. That’s when it’s time to think about bringing in professional support. A mental health therapist in Utah can offer tools, structure, and regular guidance for someone navigating chronic or severe anxiety. It doesn’t mean you’ve failed as a caregiver. Supporting the choice to seek therapy shows strength and responsibility.

If your loved one isn’t ready for therapy yet, avoid pushing. Instead, keep the idea on the table. You could offer to help research options, drive them to their first appointment, or just talk openly about your own positive experiences with counseling if you have any. Sometimes the barrier is fear of the unknown, not unwillingness to grow.

A therapist can tailor sessions to the person’s unique triggers, habits, and health. They can teach calming strategies, help work through bigger fears, and address other challenges that may be linked to the anxiety. And often, they invite family members or partners to take part in sessions too, to support healing from all sides.

Being supportive also means knowing when to hand things off to someone trained to help in ways you can’t. Just like you’d rely on a doctor for physical health, trusting a therapist for mental health is a smart, caring move.

Supporting Your Family’s Mental Health Journey

Every person who experiences anxiety is different, but one thing stays the same. No one wants to feel alone in it. Your support, patience, and willingness to learn can turn an otherwise isolating experience into something manageable, even healing. Being steady, honest, and present matters more than trying to fix things on your own.

If you’re in Utah, and anxiety is something your family or loved one regularly deals with, consider reaching out to a professional. Having someone guide your family through this process can take the guesswork out of how to help and bring peace of mind for everyone involved. Knowing when to step in, when to step back, and when to call for guidance is a sign of care, not weakness. It’s about building a stronger, more understanding connection.

Finding the right support during challenging times makes all the difference. If you’re in Utah and looking for guidance from a mental health therapist in Utah, The Family Therapy Clinic is here to help. Our experienced therapists take the time to understand your unique needs, offering tools that can ease anxiety and strengthen your family’s connections. Reach out today to see how working with a caring professional can help your loved ones feel more supported and understood.