Therapists reveal the five things you should never say to someone with anxiety
"Your feelings make sense."

A man looks anxious.
Anxiety disorder affects nearly one-fifth of the population—just in the U.S. alone. NAMI.org reports that over 19 percent of Americans suffer from an anxiety disorder, which should be distinguished from regular, run-of-the-mill "adrenaline" nerves that someone might get from public speaking or being stuck in traffic.
For those in the know, it can feel debilitating at times. As with many mental health diagnoses, there's a range of severity and causes. We're either "born with it" genetically, or a traumatic event may have occurred that triggers it. No matter why or "how badly" it occurs, it can feel especially isolating to those who endure it—and to those who want to help but don't know what to say or do. Therapy can help - and when needed, medication. But understanding it, for everyone involved, can be tricky.
- YouTube Clip about anxietywww.youtube.com, Psych Hub
Anxiety is not like a cold you can catch and treat with an antibiotic. It's hard to explain exactly what it feels like to someone who doesn’t experience it. The best way I can describe it is that you're always sitting in the uncomfortable cesspool of anticipation.
I don't just mean existential angst like, "Is there an afterlife?" or "Will I die alone?" I mean, like this: "Will my car shut down in a busy intersection? What if I need a root canal again someday? (I will.) Will he call? What if my dog walker forgets to come while I'm temping? What if someone runs a red light? Did I say the right thing at the party? Am I shrill? What's my blood pressure?" Are you exhausted yet? Imagine big and small questions like this running continuously on a loop through the grey matter of a brain, dipping in and out of the logic in the frontal lobe and then click, click, clicking as it gets snagged on a jagged edge and repeats… again and again and again.
A record spins on a loop.Giphy GIF by Shingo2
Though well-intentioned, there are solutions people often offer that—at least for me—tend to make the tension worse. Many mental health therapists have weighed in on the phrases best to avoid and have offered more helpful alternatives.
1) On laureltherapy.net, they begin with the old chestnut: "JUST RELAX."
When every synapse in your brain is on high alert, someone telling you to "just bring it down a notch" only makes it worse. It's literally the opposite of what your brain chemistry (and not by choice) is doing. It's similar to "Just calm down," which for the same reason, can feel dismissive and unhelpful.
They offer instead: "I'M HERE FOR YOU." It acknowledges your discomfort and gives a soft space to fall.
2) Another sentence to avoid: "YOU'RE TOO SENSITIVE."
This would be like telling someone with a physical disability that it's their fault. Instead, they offer: "YOUR FEELINGS MAKE SENSE."
Sometimes you just want to feel seen/heard—especially by those closest to you. The last thing one needs is to feel bad about already feeling bad.
3) On Everydayhealth.com, Michelle Pugle (as reviewed by Seth Gillihan, PhD) cites Helen Egger, MD, and gives this advice:
Don't say "YOU'RE OVERTHINKING IT."
She gives a few options to try instead, but my favorite is: "YOU'RE SAFE."
It might sound cheesy, but when I'm really spinning, it's nice to know someone is by my side and not judging my mind for thinking differently than theirs.
4) Pugle also advises against saying "WORRYING WON'T CHANGE ANYTHING."
I can't tell you how often this gets said to me and while—perhaps—it’s true, it again implies there's nothing one can do in a moment of panic. She writes:
"Trying to soothe someone’s anxiety by telling them their thoughts aren’t productive, worthwhile, or that they’re a waste of time also invalidates their feelings and may even leave them feeling more distressed than before," Egger explains.
Instead, try: "DO YOU WANT TO DO SOMETHING TO TAKE YOUR MIND OF THINGS?"
This gives the impression that someone is actually willing to help and participate, not just critique.
5) "IT'S ALL IN YOUR HEAD."
The late Carrie Fisher once wrote about how much she hated when people would say that to her—as if that were somehow comforting. To paraphrase, her response was essentially: "I know. it's my head Get it out of there!"
- YouTubewww.youtube.com
Laurel Therapy suggests instead to try: "ANXIETY CAN BE REALLY TOUGH." Personally, I'd prefer: "HOW CAN I HELP?"
While it might at times feel frustrating, the key, when dealing with anxiety, is to be cognizant that you're not shaming or condescending.
Here are a few more concepts that help me:
GRATITUDE
I saw a movie called About Time a few years ago written by Richard Curtis who has a propensity to get sappy. But this quote is bloody beautiful: "I just try to live every day as if I've deliberately come back to this one day, to enjoy it, as if it was the full final day of my extraordinary, ordinary life." I simply love the idea of pretending like we've time traveled to every single moment of our lives on purpose. And this especially helps the anxious-prone because if it's true that we're always tooling around in an unpredictable future rather than sitting where time wants us to be, it makes sense that we were there and have come back to a moment to show it respect. To view every day and every thought as a gift instead of a fear. Now that is something.
BREATHE
I'm sure you've heard about the benefits of meditation. They are true. I have seen the practice of minding your breath and sitting still make huge differences in those close to me. I have not been able to make meditation a part of my daily routine, but that doesn't mean I can't strive to. (Try, try again.) I do partake in Yoga and I find it helps slow my mind down considerably.
KNOW THAT YOU ARE NOT YOUR THOUGHTS
Our amygdales (the part of the brain, which among other roles, elicits our response to threats, real or perceived) can play nasty tricks on us. We are not the sum total of every thought we've ever had. On the contrary, I believe that we are what we do, not what we think. Our anxiety (or depression) doesn't have to define us, especially when we know we're responding to many threats that don't even exist. We can be of service to others instead. Volunteer when possible or simply be kind to those around you every day. That is what makes us who we are. Personally, that idea soothes me.
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There's a reason why some people can perfectly copy accents, and others can't
Turns out, there's a neurodivergent link.
A woman in black long sleeve shirt stands in front of mirror.
Have you ever had that friend who goes on vacation for four days to London and comes back with a full-on Queen's English posh accent? "Oooh I left my brolly in the loo," they say, and you respond, "But you're from Colorado!" Well, there are reasons they (and many of us) do that, and usually it's on a pretty subconscious level.
It's called "accent mirroring," and it's actually quite common with people who are neurodivergent, particularly those with ADHD (Attention Deficit Hyperactivity Disorder). According Neurolaunch, the self-described "Free Mental Health Library," "Accent mirroring, also known as accent adaptation or phonetic convergence, is the tendency to unconsciously adopt the accent or speech patterns of those around us. This linguistic chameleon effect is not unique to individuals with ADHD, but it appears to be more pronounced and frequent in this population."
Essentially, when people have conversations, we're constantly "scanning" for information—not just the words we're absorbing, but the inflection and tone. "When we hear an accent, our brains automatically analyze and categorize the phonetic features, prosody, and intonation patterns," writes Neurolaunch. For most, this does result in copying the accent of the person with whom we're speaking. But those with ADHD might be more sensitive to auditory cues. This, "coupled with a reduced ability to filter out or inhibit the impulse to mimic…could potentially explain the increased tendency for accent mirroring."
While the article explains further research is needed, they distinctly state that, "Accent mirroring in individuals with ADHD often manifests as an unconscious mimicry of accents in social situations. This can range from subtle shifts in pronunciation to more noticeable changes in intonation and speech rhythm. For example, a person with ADHD might find themselves unconsciously adopting a Southern drawl when conversing with someone from Texas, even if they’ve never lived in the South themselves."
People are having their say online. On the subreddit r/ADHDWomen, a thread began: "Taking on accents is an ADHD thing?" The OP shares, "My whole life, I've picked up accents. I, myself, never noticed, but everyone around me would be like, 'Why are you talking like that??' It could be after I watched a show or movie with an accent or after I've traveled somewhere with a different accent than my 'normal.'
They continue, "Apparently, I pick it up fast, but it fades out slowly. Today... I'm scrolling Instagram, I watch a reel from a comedian couple (Darcy and Jeremy. IYKYK) about how Darcy (ADHD) picks up accents everywhere they go. It's called ADHD Mirroring??? And it's another way of masking."
(The OP is referring to Darcy Michaels and his husband Jeremy Baer, who are both touring comedians based in Canada.)
Hundreds of people on the Reddit thread alone seem to relate. One comments, "Omfg I've done this my whole life; I'll even pick up on the pauses/spaces when I'm talking to someone who is ESL—but English is my first language lol."
Sometimes, it can be a real issue for those around the chameleon. "I accidentally mimicked a waitress's weird laugh one time. As soon as she was out of earshot, my family started to reprimand me, but I was already like 'oh my god I don’t know why I did that, I feel so bad.'"
Many commenters on TikTok were shocked to find out this can be a sign of ADHD. One jokes, "Omg, yes, at a store the cashier was talking to me and she was French. She's like 'Oh are you French too? No, I'm not lol. I'm very east coast Canada."
And some people just embrace it and make it work for them. "I mirror their words or phrase! I’m 30. I realized I start calling everyone sweetie cause my manager does & I work at coffee shop."
This article originally appeared in May.