5 Sneaky Phrases to Avoid Saying to Someone Dealing with Panic or Anxiety Attacks

Knowing how to support someone facing a panic or anxiety attack can be challenging. We want to help, but our words can sometimes do more harm than good. In this post, we'll explore five phrases that may seem harmless but can actually worsen the distress someone is feeling.

By understanding the impact of these phrases, we can all become better allies to those struggling with anxiety.

1. "Just Calm Down"

When someone is caught in a panic or anxiety attack, telling them to "just calm down" can feel extremely belittling. It suggests that calming down is a simple task, which it rarely is amid overwhelming emotions. Research shows that approximately 30% of adults experience anxiety at some point, so empathy is crucial.

Instead of using this phrase, consider offering a distraction. You might say, "Would you like to go for a walk or listen to some music?" Simple offers of support can help make a person feel safer without trivializing their feelings.

2. "You're Overreacting"

Telling someone they are "overreacting" can invalidate their feelings. For individuals with anxiety, their fears and sensations are deeply real and cannot be brushed aside. Studies show that 70% of people with anxiety believe others don’t understand their struggles.

Instead, use empathetic language. For example, try saying, "I can see this is really tough for you," to acknowledge their reality. Such phrases foster a connection and provide the comfort that is often needed during stressful moments.

3. "What's Wrong with You?"

This phrase can come off as judgmental and may increase feelings of shame or self-doubt in someone already battling anxiety. It implies something is fundamentally wrong with them, which is far from correct.

Instead, ask questions that indicate your willingness to help, such as "How can I support you right now?" This creates a safe space for them to express their feelings and enhances their sense of being understood.

4. "You Have Nothing to Worry About"

While meant to reassure, saying "you have nothing to worry about" can feel dismissive to someone in the grip of an anxiety attack. Their worries are very real, whether or not they seem significant to an outsider.

A better approach is to provide emotional support without minimizing their feelings. You could say, "I’m here for you, and we’ll get through this together." This reinforces your commitment to support them without dismissing their reality.

5. "Just Think Positive"

While positive thinking can be beneficial, phrases like "just think positive" can add pressure to someone who is struggling. This may imply that they should simply try harder to feel better, which can feel overwhelming for them.

Encourage them to accept their feelings. Let them know, "It's okay to feel this way. I’m here to listen." Sometimes, just being present and actively listening can provide profound support.

A Thoughtful Closing

Supporting someone facing panic or anxiety attacks requires sensitivity and awareness. It is easy to fall into the habit of offering "helpful" advice that may not hit the mark.

Instead of relying on dismissive phrases that can undermine their experience, prioritize empathy and open communication. Understand that everyone handles anxiety differently, so creating a safe space is crucial for them to feel validated.

By avoiding these sneaky phrases, you can foster an environment where they feel cared for and understood. Your thoughtfulness can make a significant difference in someone’s life, helping them feel less isolated in their struggles.

Let us choose our words with care, ensuring we provide comfort and support to those on their journey through anxiety.