12 Things to Say to Someone with Anxiety (With Examples)

Anxiety can be really hard to handle, and sometimes people just need kind words to feel better. Knowing what to say can make a big difference. From offering support to calming their mind, your words can help. In this article, we will share simple ways to speak to someone with anxiety, including examples like I am here for you or Take your time.

1. I Am Here for You

When someone is anxious, knowing that someone cares can be very comforting. Telling them I am here for you shows that you are ready to support them and listen without judgment. It gives them a safe space to feel their feelings. You do not need to solve their problem, just being present matters. Keep your voice calm and gentle when you say this. You can also show this through actions like sitting beside them or just holding their hand.

Here are some examples:

• I am here for you
• I will stay with you
• You are not alone
• I will listen
• I am right here
• You can talk to me
• I am not going anywhere
• I care about you
• You are safe with me
• I understand

2. Take Your Time

Anxious people may feel rushed or pressured. Telling them to take your time reminds them that they can move at their own pace. It reduces stress and helps them feel more in control. Sometimes anxiety makes small tasks seem huge, so giving them permission to slow down can be very helpful. Be patient and avoid interrupting. Your calm presence can encourage them to relax and focus on one thing at a time.

Examples:

• Take your time
• No need to rush
• Go at your own pace
• Its okay to slow down
• We have time
• Breathe and take it easy
• Handle one thing at a time
• There is no hurry
• Take as long as you need
• Step by step

3. You Are Not Alone

Many people feel anxious because they think they are the only ones struggling. Hearing you are not alone helps them feel connected and supported. It reminds them that anxiety is common and nothing to be ashamed of. Sharing a personal experience or knowing someone else understands can reduce their fear. This phrase also shows empathy and compassion. Pair it with a smile or gentle tone to make it feel sincere and warm.

Examples:

• You are not alone
• Others feel this too
• I understand how you feel
• We all get anxious sometimes
• You are supported
• Many people experience this
• I am with you
• You are cared for
• Its okay to feel this way
• I am here by your side

4. Its Okay to Feel This Way

Validating feelings is important. Telling someone its okay to feel this way shows that their emotions are normal. Anxiety can make people feel guilty for feeling nervous or scared. Reassuring them helps them accept their feelings instead of fighting them. Avoid telling them to just stop worrying because that can feel dismissive. Accepting their emotions can make them feel safe and understood, which can reduce stress over time.

Examples:

• Its okay to feel this way
• Feeling anxious is normal
• You do not need to hide your feelings
• Its fine to be scared
• Your feelings are valid
• Everyone feels this sometimes
• You do not have to apologize for this
• Its normal to worry
• I understand your feelings
• Your feelings matter

5. Breathe with Me

Anxiety often comes with rapid heartbeat and shallow breathing. Helping someone breathe slowly can calm their body and mind. Saying breathe with me and guiding them through a few deep breaths can be very grounding. You can count to four while inhaling and exhaling together. Doing this creates a sense of connection and calm. Encourage them gently and without pressure. Repeating this for a few minutes can help lower tension and make anxious thoughts easier to manage.

Examples:

• Breathe with me
• Lets take deep breaths together
• Inhale slowly, exhale slowly
• Lets calm our minds
• Try slow breathing
• Focus on your breath
• One breath at a time
• Lets relax together
• Deep breaths help
• You are safe

6. Its Okay to Ask for Help

People with anxiety often feel they must handle everything alone. Telling them its okay to ask for help encourages them to reach out. Asking for support is not weakness, and saying this phrase shows you care about their well-being. You can suggest practical help or just offer to listen. Remind them that seeking help is a strong and brave step. Encouraging help can also connect them with resources like therapists or support groups, which can improve their mental health over time.

Examples:

• Its okay to ask for help
• You dont have to do it alone
• I can help you if you want
• Reaching out is brave
• We can solve this together
• Its fine to need support
• You deserve help
• Let me help you
• Its okay to rely on others
• Asking for help is strong

7. You Are Stronger Than You Think

People with anxiety may feel powerless. Reminding them they are stronger than they think can boost confidence and hope. Even small victories matter and recognizing them helps them feel capable. Say this gently and sincerely to encourage them without pressure. Highlighting past moments where they handled difficulties can also reinforce this. Supportive words can help shift their focus from fear to resilience, which can motivate them to face challenges in a positive way.

Examples:

• You are stronger than you think
• You can handle this
• I believe in you
• You have overcome before
• You are capable
• You are brave
• Keep going, you can do it
• Your strength shows
• You have what it takes
• You are resilient

8. Lets Focus on the Present

Anxiety often comes from worrying about the future. Saying lets focus on the present reminds someone to stay in the moment. You can suggest simple actions like noticing what they see, hear, or feel. This can reduce overwhelming thoughts and make them feel calmer. Gentle guidance back to the present can prevent spiraling into fear. You can also model mindfulness through small steps like drinking water slowly or feeling your feet on the ground together.

Examples:

• Lets focus on the present
• Notice what is around you
• Look at what you see right now
• Take one step at a time
• Focus on now, not later
• Lets enjoy this moment
• What can we do right now
• Pay attention to your breathing
• Feel your feet on the ground
• Lets take it slow

9. I Believe in You

Encouragement helps people feel more confident. Saying I believe in you shows support and trust. Anxiety can make someone doubt themselves, and hearing this can remind them they are not alone. Be genuine and specific about what you believe they can do. Avoid pressuring them to perform or succeed immediately. Sometimes simple reassurance can help them feel stronger, motivated, and ready to handle challenges without fear taking over.

Examples:

• I believe in you
• You can do this
• I trust your abilities
• You have what it takes
• I am confident in you
• Keep trying, I support you
• You are capable of this
• I know you can manage
• You are doing great
• I support your journey

10. Its Okay to Take a Break

Anxiety can make people feel they must keep going. Telling them its okay to take a break reminds them to rest and recharge. Breaks are important for mental health and prevent burnout. You can suggest small activities like walking, drinking tea, or listening to music. Encouraging pauses shows that their well-being matters. Taking a break is not giving up, it is caring for yourself, and your support can make them feel allowed to do it without guilt.

Examples:

• Its okay to take a break
• Lets rest for a while
• You deserve a pause
• Take a moment for yourself
• Relax for a bit
• Its fine to step away
• Lets recharge together
• A break helps your mind
• Slow down for now
• Take care of yourself

11. You Are Loved

Hearing you are loved can make someone feel safe and cared for. Anxiety can make people feel isolated, and reminding them of love can bring comfort. This can come from friends, family, or community. Be gentle and sincere. Showing love can also include actions like hugs, listening, or spending time together. Feeling valued and supported can reduce anxious thoughts and make someone feel stronger emotionally.

Examples:

• You are loved
• Someone cares about you
• You matter to me
• You are important
• We care about you
• You are cherished
• You are valued
• You are not forgotten
• Love surrounds you
• I care deeply about you

12. Small Steps Are Okay

Anxiety can make big goals feel impossible. Saying small steps are okay encourages progress without pressure. Focus on little actions rather than big results. Celebrate each step, no matter how small. This approach makes challenges feel manageable and reduces feelings of overwhelm. Support them by breaking tasks into simple pieces. Showing patience and understanding while they take steps can build confidence and decrease anxiety over time.

Examples:

• Small steps are okay
• One step at a time
• Little progress is still progress
• Every step counts
• Dont worry about finishing fast
• Focus on small wins
• Keep going slowly
• Its okay to move slowly
• Take it bit by bit
• Step by step is enough

Table of 12 Things to Say

Frequently Asked Questions (FAQs)

Is it normal to feel anxious every day

Yes, it is normal to feel anxious from time to time. Everyone experiences stress and nervousness, especially during big life changes or challenges. Daily anxiety becomes a problem only if it affects your ability to function or enjoy life. Learning ways to cope, like deep breathing, talking to friends, or seeking professional help, can make a big difference. You are not alone in feeling this, and many people manage daily anxiety successfully.

Can saying the wrong thing make anxiety worse

Yes, saying the wrong thing can unintentionally make someone feel worse. Phrases that dismiss feelings or pressure them to calm down quickly can increase stress. It is important to use supportive, gentle words and listen without judgment. Focus on empathy, patience, and understanding. Even well-meaning advice can backfire if it feels critical or rushed. Being present, validating feelings, and offering small comforts is usually the most helpful approach.

Do I need to understand anxiety to help someone

No, you do not need to fully understand anxiety to help someone. Listening, being patient, and showing care are often enough. Learning a little about anxiety can make your support more effective, but the most important thing is empathy. Avoid giving unsolicited advice or minimizing feelings. Showing kindness, offering practical help, and simply being there can provide comfort even if you do not understand everything about anxiety.

Is it helpful to offer solutions immediately

Not always. Sometimes anxious people just need to feel heard and supported, not immediately solve their problems. Offering solutions too quickly can make them feel pressured or dismissed. Start by listening, validating feelings, and asking if they want help solving the problem. Suggesting solutions gently and with permission can be supportive. Balance empathy with helpful advice, and let them decide how much support they need at the moment.

Can I make someone less anxious just by talking

Talking can help, but it may not remove anxiety completely. Words of support, validation, and calm guidance can make someone feel understood and less alone. Sometimes talking provides relief by expressing feelings and reducing stress. However, anxiety is complex and may require other coping methods, such as therapy, breathing exercises, or relaxation techniques. Your supportive conversation is a valuable part of their toolkit, even if it cannot eliminate anxiety completely.

Do I have to be positive all the time around anxious people

No, you do not need to be positive all the time. Being genuine is more important. Anxious people can sense fake positivity, which may feel dismissive. Show understanding, empathy, and patience rather than forcing happiness. Sharing calm, reassuring, or neutral support is often more effective. Your honest presence and willingness to listen matter more than constant cheerfulness. Being real helps them feel safe and accepted.

Is it okay if I do not know what to say

Yes, it is perfectly okay to not know what to say. Sometimes just being present and listening is enough. You can also ask what they need or offer simple statements like I am here for you. Silence, gentle presence, and a calm attitude can communicate support without words. It is more important to be caring than to have the perfect phrase. Being there shows empathy and love.

Can small gestures help someone with anxiety

Absolutely, small gestures can make a big difference. Acts like a kind note, a hug, or spending time together show that you care. Even offering to sit quietly or share a cup of tea can reduce feelings of isolation. Small consistent gestures provide comfort, build trust, and show support. They often have more impact than grand actions. Your presence and thoughtfulness matter a lot to someone dealing with anxiety.

Final Thoughts

Supporting someone with anxiety takes patience, kindness, and understanding. The right words can make them feel safe, loved, and understood. Small gestures, listening, and gentle encouragement are powerful. Using phrases like I am here for you or Take your time shows you care. With empathy and patience, you can help them feel calmer and stronger every day.