What to say to someone with anxiety attack over text

by | Jul 6, 2023

When someone you know is experiencing an anxiety attack, offering support and understanding can make a significant difference in their well-being. However, communicating effectively through text messages requires careful consideration of the right words and tone. In this article, we will explore the best ways to communicate with someone having an anxiety attack over text, providing guidance on how to offer comfort, reassurance, and practical help. By following these suggestions, you can become a valuable source of support for your loved ones in their time of need.

Table of Contents

Understanding Anxiety Attacks

Anxiety attacks can be overwhelming and debilitating for the person experiencing them. It is crucial to understand that anxiety attacks are not a choice or a sign of weakness. These episodes are a result of intense fear and anxiety that can manifest physically and emotionally. Educating yourself about anxiety disorders will help you develop empathy and respond appropriately to someone having an anxiety attack over text.

Being Present and Empathetic

During an anxiety attack, it is essential to make the person feel supported and understood. Begin by acknowledging their feelings and letting them know that you are there for them. Use phrases like, “I’m here with you” or “I understand this is difficult for you.” Assure them that they are not alone and that you are available to listen without judgment.

Offering Reassurance and Validation

Reassurance and validation are crucial when communicating with someone experiencing an anxiety attack. Use phrases like, “It’s understandable that you’re feeling scared right now” or “Your feelings are valid.” Reassure them that their emotions are legitimate and that you believe in their ability to overcome the anxiety attack.

Providing Practical Support

While you may not be physically present, you can still offer practical support through text messages. Ask the person if there is anything specific you can do to help them. It could be as simple as suggesting deep breathing exercises, encouraging them to take a break, or providing calming techniques they can try. Tailor your suggestions to their preferences and needs.

Suggesting Coping Strategies

Help the person develop effective coping strategies for managing their anxiety attacks. Recommend techniques such as mindfulness exercises, grounding techniques, or guided imagery. Explain how these techniques can help them redirect their focus and regain control over their thoughts and emotions. Encourage them to explore these strategies and find what works best for them.

Avoiding Triggers and Offering Distractions

Inquire if certain triggers exacerbate their anxiety attacks and offer support by avoiding those triggers in conversations. Additionally, suggest healthy distractions like engaging in a hobby, listening to calming music, or watching a favorite TV show. These activities can divert their attention and provide a temporary respite from anxiety.

Encouraging Professional Help

While your support is valuable, it is crucial to encourage the person to seek professional help if they haven’t already. Suggest therapy or counseling as a means to address their anxiety in a more comprehensive manner. Assure them that seeking professional support is a sign of strength and a step towards finding long-term relief from anxiety attacks.

Reminding Them of Their Strength and Progress

Anxiety attacks can leave individuals feeling powerless and defeated. As their support system, it is important to remind them of their strength and progress. Highlight their growth by saying things like, “I’ve seen how far you’ve come in managing your anxiety” or “Remember how you successfully coped with a similar situation before.” Reinforce their resilience and let them know that you believe in their ability to overcome their anxiety attacks.


Offering support to someone with an anxiety attack over text can have a significant impact on their well-being. By understanding anxiety attacks, being present and empathetic, offering reassurance and validation, providing practical support, suggesting coping strategies, avoiding triggers, and encouraging professional help, you can be a valuable source of comfort and assistance. Remember to remind them of their strength and progress, and continue to be there for them on their journey to managing their anxiety.

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Frequently Asked Questions

Here are some frequently asked questions about what to say to someone with an anxiety attack over text:

How long do anxiety attacks typically last?

The duration of anxiety attacks can vary from person to person. Some may experience shorter episodes lasting a few minutes, while others may have longer attacks that can last up to an hour or more.

Should I try to distract the person during an anxiety attack?

Distraction techniques can be helpful for some individuals during an anxiety attack. However, it is essential to ask the person if they find distractions helpful or if they prefer to focus on their breathing and calming techniques. Respect their preference and adjust your approach accordingly.

What should I avoid saying to someone having an anxiety attack over text?

It’s important to avoid minimizing their feelings or dismissing their anxiety. Phrases like “Just relax” or “You’re overreacting” can be invalidating. Instead, offer empathy and understanding by acknowledging their emotions.

Can I send them inspirational quotes or memes during an anxiety attack?

While well-intentioned, it’s best to ask the person if they would like to receive inspirational quotes or memes during an anxiety attack. Some individuals may find them helpful, while others may prefer more direct support and reassurance.

How can I support someone with anxiety attacks in the long term?

Supporting someone with anxiety attacks requires ongoing understanding and empathy. Stay connected with them, check in regularly, and encourage them to continue seeking professional help. Offer your support and remind them that they are not alone in their journey.

What’s Next?

Now that you have a better understanding of what to say to someone with an anxiety attack over text, you can apply these strategies in your interactions. Remember to be present, empathetic, and supportive. If you want to learn more about anxiety-related topics, check out the following Mindphony blogs:

Continue to educate yourself about anxiety and mental health, as it will help you become a better support system for those around you. Remember, your words of comfort and understanding can make a significant difference in someone’s life.

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