What This 4-Word Text Can Teach Us About Helping a Significant Other With Anxiety

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It can be hard to know what to say when someone you love is dealing with anxiety. Part of the problem is there’s no magic combination of words guaranteed to make anxiety go away — and how you support someone who’s anxious depends on who they are and what they need.

But when Callie Theodore told her boyfriend she was feeling insecure about their relationship, his answer was pretty much as perfect as you can get.

Callie posted a screenshot of their conversation on Facebook, and his response — and her message — has been shared over 130,000. Her post also appeared on Love What Matters.

“Someone with anxiety is inclined to assume everyone is going to leave. The truth is they battle something they can’t control,” she wrote. “Find yourself someone who doesn’t make you feel like loving you is a job.”

Callie said she decided to share this conversation on Facebook because she wanted others who are in a dark place to know they aren’t alone.

 “This post was never meant to go viral, but I am so blessed in did. People from all other world are telling me my post saved their life and that it gives them hope,” she told The Mighty.

 

Her entire post read:

Someone with anxiety is inclined to assume everyone is going to leave. The truth is they battle something they can’t control and there is a sense of insecurity within themselves when it comes to relationships and simply, just life. They know it’s difficult and they don’t want to burden you with their irrational thoughts and worries. So instead, they try to push you away before you get the chance to leave yourself. That’s the reality.

It’s hard loving someone who suffers from anxiety. They will be over sensitive, they will make up scenarios in their head causing an argument, and constant reassurance is needed.

Find yourself someone who doesn’t make you feel like loving you is a job. Someone who will assure of you the little things. Someone who doesn’t tell you that you’re overreacting. Someone that will rock you on the floor in the dead middle of an anxiety attack. Find someone that no matter how hard you push them- they do not leave.

There are people out there like that. People that calm you and bring you a sense of security- that will be stronger than any dose of medication that can be prescribed.

You may have anxiety, but anxiety doesn’t have you.

Inspired by her sweet post, we wanted to know what other people needed to hear from their significant other when a rough moment with anxiety. So, we asked our mental health community.

Here’s what they told us:

‘You are not your anxiety.’ He reminds me of this all the time. He reminds me how much fun he has with me, how he loves me unconditionally and how he would be so unhappy without me. He has to do this so often thank God I have such a patient and supportive husband.” — Megan R.

“I used to be in a relationship with a person who didn’t understand my anxiety, so when we had fights he would tell me, ‘Why do cry so much?’ ‘Why do you overreact about a single discussion.’ So if I had a mental breakdown in front of him I had to hide it because he would tell me, ‘Why are with me if you’re going to end up crying and shaking like that’… eventually I’d hide from him if I felt anxious and made me feel ashamed of my illness… it’s hard to feel judge from the person you love… I guess the best thing to hear is I don’t really understand what is going on you but I support you… and be there in the mental crisis, just holding my hands can make a difference.” — Daniel S.

“‘We’ve got this! This isn’t my life or your life. It’s our life. We are in this together today, tomorrow and forever.’ I cried like a baby when he said this to me.” — Tracy K.

“When I get lost in doubt, he reminds me that he loves me and if he didn’t still love me more than anything in the world, he wouldn’t still be here. The evidence is important to me. When my fiancé proposed, the first thing I said was, ‘Are you sure?’ Anxiety likes to be a doubting jerk, but my fiancé is pretty awesome and smacks it out of the way real fast.” — Erin W.

I am humble enough to admit I don’t understand what you’re going through, not a slightest clue, but let me assure you I will be by your side no matter what happens. I love you and it is important for me that you feel that and see that from me. Help me help you get through this. We are in this together.” — Mark T.

‘I am so proud of you. After everything this life has thrown at you, you’re still here. You have fought like hell to be the woman you are today and nothing can take that from you… not even your anxiety. I’m right here and always will be.‘ I’m so blessed.” — Mary C.

“No matter what, I will always be here for you. If you need a shoulder to rest on, I’m here. If you need someone to talk to, I will listen, I will understand and I will hug you until your anxieties go away. No matter what, I loved you..” — Azis N.

“My husband usually tells me, ‘You’ve been my Crazy Lady from the beginning and it’s never bothered me before, it’s not about to start bothering me now.’  Then he kisses me on the forehead and runs me a bath.” — Amanda K.

“I’ll always love you for who you are.” — Erik H.

“Ask me if there’s something they can do, and be content if I say there’s nothing. Sometimes all I need is a hug for something small… just being there without making me feel bad for getting anxious is the most important.” — Maddy F.

“They aren’t going anywhere. My boyfriend (now husband) would tell me, ‘I don’t know what it’s like to have anxiety but I’m not going anywhere.’ He would do this while holding my hand. He instantly calms me with his touch. I do the same for him when he’s stressed. Just his acknowledgment of my ‘freak out; in such a calming and understanding way meant a lot. He just listens and doesn’t have to say much.” — Kylie A.

“He always helps me determine if it’s my anxiety or something else. No matter what I say he knows just by the look on my face when I’m anxious. He’s very in tune with me and my emotional needs. He always tells me he loves me and how I feel isn’t wrong, even if it sometimes is lol.” — Juli K.

“‘I love you babe’ the most powerful thing she says to me. It makes us seem more real and a certain thing rather than what my anxiety wants me to believe.” — Ethan H.

“I feel like sometimes I don’t want to hear anything from my significant other when I am doubting our relationship. All I really ever want is to just be held. When he’s calm and he hugs me, I begin to feel calm too…” — Alex T.

‘I understand’ would be greatly appreciated and not being told to ‘calm down’ or start pointing out all the embarrassing things I am doing…. That’d be grand. — Jenny W.

“I remember once I was driving home from a date with my boyfriend, and I had a huge anxiety attack. I felt convinced that he was over me and the relationship was over. I cried and cried and we had a long talk about it all. The one thing I remember him saying to me was, ‘Your anxiety tells you that you’re this awful person that doesn’t deserve to be loved, but maybe it’s what makes you the most beautiful woman I know.‘ It really resonated with me, and it helped me a lot that day.” — Carolyn A.

“Even though I’m married, I’m always ashamed of how I have breakdowns over the most littlest things. I automatically feel like, who would want to be with me, willingly? Thankfully, he’s always there to remind me that I’m perfect in his eyes and I’ve conquered a lot in my life.” — Leeann L.

“‘I love you and we can get through anything together!’ He doesn’t always understand my anxiety or why I doubt myself or us, but he reminds me that he loves me and I’m not alone in my struggle.” — Bree C.

“My husbands magical weapon for me is laughter! Make me laugh and all my anxiety goes away, instantly. I pretty much just drop whatever was getting me riled up. Great life hack.” — Christa C.

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A man sitting on a couch covering his face. Text reads: 31 habits of people with anxiety

31 'Habits' of People With Anxiety

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There are the quirky, small things that make you, you. Then, there are the things you do because of anxiety. While personality traits and anxious habits can blend together, to an outsider it’s not always clear which of these “habits” are driven by anxiety. Whether it makes you look “rude” (avoiding phone calls, canceling plans) or “odd” (leaving a social setting quickly, bouncing your leg) — it can be hard when others judge you based on these actions without knowing what’s going on inside your head.

To find out some habits of people who have anxiety, we asked our mental health community to share one thing people might not realize they’re doing because of anxiety.

Here’s what they shared with us:

1. “I run my hands along my face and neck, scanning for imperfections (acne, facial hair, scabs), and I pick at them. Sometimes until the spot is bleeding or I’ve hurt myself.” — Nana M.

2. “I apologize for anything and everything that might seem like it would be an inconvenience for anyone… whether I can control it or not.” — Tamara J.

3. “If I start to feel overwhelmed I have to go somewhere else. Sometimes that means I zone out even in the middle of conversations. Other times I have to run out of the room so I can go cry and freak out. It’s not that I don’t like people; they just overwhelm me at times.” — Becca W.

4. “Getting irritable and snapping at little things. This is often accompanied by sensory overload. When I have a panic attack, my thoughts are so intense and engulfing that I could lose my cool at the drop of a hat. I’m normally kind and patient, but sometimes my mind just won’t stop.” — Shelby S.

5. “People don’t realize I shake constantly because of my anxiety. I often blame it on being cold because I don’t want people to know I’m having a panic attack and feel like I’m about to pass out.” — Ally M.

6. “Forgetting random things of varying importance. My mind is so overtaxed just getting through the day, things sometimes slip… sorry…” — Trüth B.

7. “I take everything personally. Even though it may have been a small mistake/error, it will expand and take over my mind and I will be thinking about it all day.” — Jeremy C.

8. “I space out, even in the middle of a conversation, if my anxiety gets too bad. I can go from completely engaged in the conversation to just physically there in a matter of seconds.” — Alicia S.

9. “I scroll through my phone. It looks like I’m not paying attention or don’t want to be with whoever is there, but I do I just need an extra distraction. I also have ADD so I can be mindlessly scrolling through an app on my phone and be engaged in conversation; it’s just my anxiety is overwhelming if I don’t have that distraction.” — Liz T.

10. “For me it’s playing with my hair, not talking on the phone at all, not participating in anything. Shaking and stuttering. I sometimes even forget how to even form sentences.” — Lily S.

11. “Worrying about every little thing to the point where it annoys people, but it’s not my fault I can’t stop worrying and dwelling.” — Amanda A.

12. “I constantly shake my legs… I have since a child… I don’t even realize I’m doing it until someone brings it to my attention.” — Davin T.

13. “I get really really quiet — to where people don’t even know I’m in my office. I start to detach and zone out, and people will remark how they haven’t seen me all day.” — Carolyn A.

14. “Biting my nails and the skin on my hands until they bleed. I have permanent scars on my hands now — I hate them. People just think I have a bad nail biting habit.” — Molly E.

15. “Comfort eating constantly. Not just because I have a big appetite. If I’m anxious, I will just eat. Even if I’m extremely full.” — Holly M.

16. “I talk a lot in social settings, which seems a bit odd for someone with social anxiety, but I can’t handle any prolonged silence when in a group. I get very anxious, and then I start talking. The more I talk the more I get caught up in the anxiety and as can be predicted, I usually say inappropriate things that in turn increases my anxiety and the talking, and I repeat the cycle. It’s horrible, especially if there’s alcohol involved.” — Mindy W.

17. “If I frantically leave a room, I can promise it is only because I’m experiencing a sensory overload and my anxiety is through the roof. It gives me even more anxiety to feel like I’m being rude, but the idea of having a panic attack in front of people is too brutal to continue standing in the room.” — Alexa K.

18. “People don’t realize my jitteriness (leg shaking/tapping on desks) is because of my anxiety. If I don’t do something to release nervous energy, it just builds up inside, which is much worse.” — Liz P.

19. “Talking out loud to myself and narrating my actions and surroundings to myself. Like, ‘I am here, sitting at my desk, I have a stack of papers here, here are my pens, my tea cup feels warm in my hand, I am turning my computer on now…’ This is actually soothing to me, and I’ve done it since I was a little girl.” — Andréa V.

20. “I go to the restroom a lot. Probably half of the time I go when I am in public is because I need a break. Yeah, anxiety makes hanging out in a small cramped bathroom stall my comfort zone. I can be alone and get a break from the social situation that is causing my anxiety.” — Desiree N.

21. “Over-planning trips. Crying. Not being able to sleep. Being overly protective (even of friends). Canceling plans/trip/party. Picking at sores/scabs/zits. Hurting oneself. Overcompensating.” — Ciara C.

22. “Stretching at my desk. Sure, it’s a good idea to do when you mostly sit for your job, but it also helps ‘ground’ me when my anxiety spikes and helps me not dissociate or spiral out of control with my thoughts.” — Chriss T.

23. “I sleep a lot. I guess it looks like laziness to most, but being with or meeting other people drains me from energy. I can be tired for days after meeting/talking with somebody. Even being with my friends can drain my energy to below zero. Lately it has been so bad, I’e started to isolate myself because I just don’t have the energy anymore.” — Sanne V.

24. “Awkward laugh. I don’t do it intentionally, but often when I’m uncomfortable, I’ll catch myself laughing after saying something or during an awkward silence. I hate that I do it and I try not to, but it just seems to be my body’s reaction when I’m anxious in a social situation.” — Keira H.

25. “Nagging. Sometimes I can be really bossy or nag people because I’m trying to feel in control of something. For example, I get really bad anxiety in cars and I will constantly ask my husband to slow down, even if we are going below the speed limit. Another one is also over-preparing. I’m always packing the diaper bag with a million things ‘just in case…” because I have run through every nightmare scenario in my mind and I feel like if I don’t have enough supplies for three days+ for each kid, then something bad will happen.” — Sabrina H.

26. “I space out a lot. Sometimes I even forget who I’m with or where I’m at. I cry spontaneously over really little things. I always ask for a specific person when I have an attack even if I’m surrounded by others that care. They all seem to think it’s because they aren’t helping or that they’re scaring me but it’s not any of that. It really sucks sometimes.” — Gennie A.

27. “I’m forgetful and scared I’m going to forget something important. I keep three calendars which are always updated identically, and I carry them with me. I make to-do lists. There are tons of alarms and reminder alerts on my phone because of this.” — Kristin S.

28. “Being indecisive. People think I’m just being picky and can’t make up my mind, but honestly I’m freaking out because you might hate me if I chose the wrong one.” — Angie B.

29. “I always have my headphones in because I’m really sensitive to noise. It’s easier to block out all the noise for me, but people find it really rude. I also mess with my hair a lot and talk really soft.” — Alex R.

30. “I play with my hair, either wrapping it around my fingers or knotting and unknotting it. People take it the wrong way and assume I’m either being really ignorant or even flirty sometimes but I really cant help it.” — Sophie D.

31. “Being really quiet… I’m probably either ruminating about something I shouldn’t be ruminating about and I’m trying not to mention it, or I’m mentally exhausted and trying to exist as little as possible for a while.” — Moonjay R.

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The Silent Battle of Anxiety

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I’ve had struggles with anxiety ever since I can remember.

Crying in preschool because I didn’t want to go in before my best friend arrived, my stomach churning before every piano recital of performance of any sort, my habit of holding my breath while I begin to ruminate on my worries (something I’m still working on).

Sometimes my anxiety was not so visible.

Sometimes it came out in the form of avoidance — avoiding parties even if I secretly wanted to check it out, avoiding team sports because I was nervous I would be blamed if anything went wrong, avoiding anything in the spotlight because if I were to mess up, I was afraid people would laugh at me.

I’ve learned to function semi-well despite my uncomfortable visceral experiences and the rude voices that sometimes haunt my head and remind me of all of the things I have yet to accomplish.

In fact, if you asked the people closest to me how they thought I was doing, they would probably say tell you I’m doing great.

Because despite the discomfort, I somehow gather the little strength I have to push myself to get my work done, I’ve learned to smile even though I want to break down, and I’ve learned to hide my pain so it doesn’t burden others.

“Be kind, for everyone you meet is fighting a battle you know nothing about.”

 

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I have struggles others don’t know about and will probably never fully understand. At the same time, the people around me while I’m walking to the store, at work, driving down the street — they all have their own personal struggles too. They may be different in mine, but the common factor in the human race is that we all share what it means to feel pain. To feel sorrow. To feel brokenness. Because we are human. We aren’t God. We aren’t invincible.

I hope this leads us to be kind. To be empathetic. To be loving.

I like to feel understood, but I realize with such things as anxiety that I cannot even put into words, it is hard to feel understood.

Instead, I want to be loved.

We want to hear your story. Become a Mighty contributor here.

Photo via Unsplash – Larm Rmah

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When Anxiety Convinces Me I Don't Belong

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Leather executive chairs are set around the square conference table.

I feel them staring at me when I walk into the room.

I can hear them whispering in my head.

Who is she? (She’s not one of us.)

Why is she here? (What could she possibly contribute?)

I am surrounded.

They’re still looking at me. (Where could she have come from?)

All of them thinking the same thing.

I don’t fit in.

The women perfectly coiffed with blonde hair.

The men in custom suits.

My black curly hair is big.

My dress, short.

The silver bracelets I chose so carefully stand out against their Cartier and Ebel.

Their titles:

Chief operating officer.

Senior legal counsel.

Owner.

President.

Senior executive.

With their with MBAs, JDs and PhDs.

Why am I here?

I try to shrink into myself.

The mania that comes with my ups and downs (they’re a package deal) makes me want to talk.

To be heard.

But my anxiety tells me I have nothing to contribute.

I want to disappear.

Because I can hear their voices.

Whispering that I don’t belong…

even when I have a seat at the table.

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Photo via Unsplash, by Samuel Zeller

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Anxiety: A Poem on What Anxiety Really Is

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Anxiety

They say anxious people
Have a head full of dreams
But let me tell you
Anxiety is not all what it seems
It’s not butterflies in your stomach
Or a rush of blood to your head
It’s a thousand pounding drums in your chest
The stuttering, muttering, mumbling
Of words your lips can’t expel
The beads of sweat breaking out on your brow
Then trickling down your cheek
Anxiety is desperately trying
To look strong when you’re undeniably weak
“I’m calm, I’m in control”
“I can do this” … No, no, no
“I’m not worthy at all”
And in between all your “what ifs
You realize anxiety is just a thief
Stealing your joys, grinning slyly
As it jumps off your window
Breathe, breathe…
Every day you have a choice
Walk out of the house
Leaving your agitation by the door
Or collapse, curl up in a corner
And watch your teardrops splatter on the floor
Anxiety is not a flustered irritable being
It’s a person who may be worth knowing
A naked soul you wouldn’t blush when seeing
A heart wide open peeking through a trembling body
You can’t see all the quivering and shaking
You see, anxiety is often invisible
With all the colossal efforts a person is making
To stand tall, and say the right things
Which they often don’t, by the way
So if they choose to remain silent
Just know it’s for your own sake
It takes courage to love them
And more courage to keep this love awake
It’s hard work, confusing, perplexing,
But loving an anxious person may just be
the best mistake you’ll ever make

Follow this journey on Translationista.

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Unsplash photo via Mathias Reed

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Anxiety and Self-Sabotage

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I was the smart one. I was the responsible one. I was the first in my family to attend university. I was destined to be “successful.”

So why do I feel like a failure?

The answer: Self-sabotage.

I’ve struggled with anxiety my entire life. And somewhere along the line I figured it was easier to run or push away good opportunities rather than to work through periods of anxiety and depression.

I often hear, “Don’t be silly, you’re a great co-worker, employee, friend,” but in my head it’s all lies. At times I convince myself I have made mistakes or have done harm to the organization I am working for. The fear is terrifying. During an attack I obsess over every detail… check, double check, triple check my work then repeat until I find something that could have, should have been done differently.

Then the catastrophizing sets in. I am consumed by the “what ifs” and the harm it’s going to cause the company. Before I know it in my mind I am the worst employee the company has ever hired and feel the only option is to quit or be fired. Trying to rationalize these thoughts just doesn’t seem possible… or at least for a long time they didn’t.

But things are slowly starting to change. With the help of my therapist, I’m learning about self-compassion and how to let go of my perfectionism tendencies. I’m learning a lot of growth can come from making mistakes and I’m slowly starting to love myself.

It’s not easy. There are good days and bad, but I figure if I can try something new each week and fail a little along the way, I can learn how to embrace challenges in a work environment and stop the self-sabotage.

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Photo via Unsplash, by Christopher Sardegna

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