In my book Hardcore Self Help: F**k Anxiety, I have a chapter about how to explain anxiety to people who just don’t “get it” when it comes to the anxiety that you are experiencing. An important piece of this chapter is that I wrote out a letter that you can either use for inspiration or print out and give directly to an individual in your life that you would like to better understand. I am also including a printable PDF of that letter here. I sincerely hope that it helps how to explain anxiety better to the people in your life.
I also have a letter for those dealing with depression, which you can find here.
How to Explain Anxiety to Someone Who Just Doesn’t Get It
To whom this may concern,
You are an important person in this individual’s life. That’s why you are getting this letter. My name is Robert. I am a therapist and the author of a book about anxiety that this person has recently read. This means that they are trying to find resources to help pull themselves out of the crappy feelings that you have seen them struggling with. It can be immensely hard to explain what anxiety feels like. If you have never had significant issues with anxiety, you are exceptionally lucky because it really sucks. I want you to know that the person who gave you this letter is not trying to be difficult. If they had a magic wand that could help them suddenly stop struggling with these issues, I 100% guarantee that they would use it without a moment’s hesitation.
Have you ever felt the “fight or flight” response? Maybe you’ve stepped out into the street without looking both ways and nearly missed getting hit by a car or perhaps you’ve had to speak in front of 1000 people and felt like you were going to puke, cry, and hyperventilate all at the same time. That’s what anxiety feels like except it’s not just a fleeting state of discomfort that happens once. It is something that can come on without much warning and it makes it very difficult to function. Trust me when I say that this person feels sad, guilty, and exhausted due to difficulties that anxiety causes them and the people around them. You don’t need to know how to make them feel better and that’s okay because it’s not your responsibility.
If you want to be awesome, I have a few tips that can help you be the best support possible for this person when they are enduring a hard time. Firstly, don’t take it personally. They might act very differently when they are having a “peak” in their anxiety. Take the things that they say and do in context. I’m sure you’ve been through a hard time before and acted in ways that aren’t quite in line with your normal self. Asking them if there is anything that you can do to help is great, but don’t always expect to get a clear response from them. Things can be confusing when the anxiety monster is hitting hard, so knowing what would help is not always clear. One question that most anxious people can give you an answer to is “do you need some space?” If they say yes, please give them a little room to breathe and let them know that you will be around if they need you. Try not to tell them it’s all in their head, because they know that already. It doesn’t make the pounding in their chest, the pain in their head, the hyperventilation, the sweating, or the racing thoughts any easier to deal with. There’s no way that I can put you in their shoes, but I hope you believe me when I say that it’s not as easy as just taking a breath and getting some fresh air.
Having anxiety does not mean that this person gets a blank slate to do or say anything that they want. You still have a right to be upset if they do shitty things but like I said before, try to take it in context. if you want to address the way that they are acting or the things that they are saying, maybe consider doing it when things have calmed down a bit. I also want make it clear that you don’t have to understand them or agree with everything that they do to be supportive. This person’s world feels chaotic and a good portion of their unease probably comes from feeling like they have no control over their environment and the things that happen to them. If they know that you are a constant that will be supportive no matter what happens, it can make a big difference.
Lastly, I’d like to tell you good job! If you are still in this person’s life, then you aren’t like the others who have run away or disappeared on them so far. They need supports on this journey and they really want you to be on their team. If you want to learn more about what this individual’s experience with anxiety is like then I encourage you to ask them. I’m sure that when things are at their least crazy, they would be more than happy to sit with you and help you understand.
Sincerely,
Robert Duff, Ph.D. on behalf of the awesome anxiety warrior that gave you this note.
ARE YOU READY TO KICK ANXIETY'S ASS?
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Here are a few more popular blog posts on anxiety that you might want to check out:
- This GIF Can Stop Your Anxiety
- What Causes Anxiety? A Straightforward Breakdown
- Interview With My Wife on Mental Illness, Motherhood, and Hospitalization
- The Psychological Benefits of the Patronus Charm
I also have a letter for those dealing with depression. Find it here.
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How to Explain Anxiety | a Letter
You can print this letter to give to someone who just doesn't understand what anxiety feels like for you.
What to learn more about how to battle that beast called anxiety?
Hardcore Self Help: F**k Anxiety is for those of us that find the prospect of reading a traditional self help book to be way too boring. How are you supposed to make positive change in your life if the book itself feels like a chore? This book is definitely not a chore.
In Hardcore Self Help: F**k Anxiety, I talk to you like a friend. There is a lot of swearing and humor along with loads of helpful and actionable information. You learn about anxiety and how to find the weapons within yourself to slay it for good.
Kindle | Paperback | Audiobook
I absolutely love this. It actually made me burst into tears. It’s perfect. I plan to give a copy to my husband. Thank you.
This is a great letter. No one addresses what should be done about it? How can parents help? I’ve googled everything on this topic and there is no good help out there. My son insists that all the trouble he’s in and the lack of employment and motivation on his part is due to anxiety. I love to help and understand but sitting around doing absolutely nothing but watching TV is not an acceptable way to handle anxiety. Please respond!
I suffer from anxiety and I feel absolutely crap about it and how it affects me and my relationships. I feel so disappointed that I am not stronger to deal with it. I feel discouraged because I have not been able to tackle it properly. It makes me not want to do anything or go anywhere. I understand that avoidance is not a solution but I am struggling to push myself. I am currently receiving counselling and medical support and I hope this will help. I think your son may be aware that he is not doing enough bit it is damn hard to go out and seek help. It is Scarry and embarrassing.
Mom of 1
[…] you have no mechanism for predicting them. It’s like being in a hair-trigger environment. The adrenal fight or flight response is, in this situation, always close to the surface, and the mind truly believes it’s the safest way to protect […]
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Thank you so much for this letter it makes me want to cry with joy that I finally have something to help my loved one watching me on my journey with anxiety when I bearly understand it myself
[…] https://www.duffthepsych.com/letter/ […]
[…] you have no mechanism for predicting them. It’s like being in a hair-trigger environment. The adrenal fight or flight response is, in this situation, always close to the surface, and the mind truly believes it’s the safest way to protect […]
[…] and printable letter template to give to those who do not understand anxiety. You can find this here ready for your own modification and […]
[…] took huge inspiration from Robert Duff’s letter to those who don’t understand anxiety, and have decided to write my own addressed to anyone and everyone I know. This is hugely personal […]
This letter is Brilliant! It is extremely difficult to explain to some lucky bastard who has never had these experiences. When you try to explain they look at you like you’re a lunatic. Thank you for writing and sharing this! And yes, anxiety is MY BITCH ??
Thanks for the letter. It’s very true how things are and for me as the partner, I do take it personally… gives me a better perspective.
The weird thing is even if I and someone that experience severe GAD. When we are together and one of us gets anxious we don’t know how to help each other and we would almost just say the same thing, as anyone that has never gone through it would say. Just beacause I think when we ar having that panic attack, there is nothing to but wait until it will end.
And also I would like to say thanks Robert. Because I always had this problem, and still do. And I’m hoping that this might actually help some people “just never understand “