Dating Someone With Anxiety: Tips To Help & Things To Avoid 2024

Elesa Zehndorfer

Updated on - Written by
Medically reviewed by Kathy Shattler, MS, RDN

dating someone with anxiety

In today’s world, an avalanche of stressors (Covid-19, social media, rising inflation) seems to have increased our collective anxiety levels. And while it’s true that many of us experience anxiety sometimes, experiencing the symptoms of anxiety or depression on an ongoing basis is far more distressing.

Luckily, public discourse surrounding anxiety and other mental health disorders has never been more positive than it is now, with big stars like Selena Gomez, Dwayne ‘The Rock Johnson,’ Lady Gaga, Prince Harry, and Ryan Reynolds regularly sharing their experiences. But if the person suffering from anxiety is someone that you love, what is the best way for you to help and support them? 

How To Help Your Lover With Anxiety

Loving someone with anxiety can be tough – and seeing the person that you love suffer can be a genuinely painful experience. But the great news is that there are many constructive ways that you can provide help and support to your partner while enjoying a healthy, fulfilling, and happy relationship at the same time! 

In this article, we’ll walk you through the basics of what anxiety is, including how to recognize common mental and physical symptoms. Once you know how to recognize it, we’ll explain why encouraging a healthier lifestyle (exercise, time spent outdoors, a healthier diet, supplements, and social media breaks) can work wonders. We’ll also cover how you can encourage your crush to seek professional help online if they aren’t ready to speak to a therapist in person about their mental health condition. 

And then we’ll finish with some tips, including a checklist of what to avoid and why it’s important to look after yourself, too.

Understanding Anxiety Disorders

So, let’s get down to it. What exactly is anxiety?

Anxiety can be defined as[1] a ‘temporally diffused emotional state caused by a potentially harmful situation, with the probability of occurrence of harm being low or uncertain.’ And according to World Health Organization figures, an estimated 300 million people[2] may be experiencing related symptoms. Of that figure, around 30% – 50%[3] may have inherited the condition from a parent or relative. 

What Are The Most Common Anxiety Disorders?

According to the American Psychiatric Association, 2013[4] there is a strong link between anxiety and anticipation, where the anticipation of a perceived threat is an ongoing trigger for debilitating symptoms. Clinical research studies[5] confirm that the most common anxiety disorders are:

  • Panic disorder,[6] presents as feeling anxious or stressed, the presence of racing thoughts, hyperventilation, and other symptoms of acute distress. 
  • Agoraphobia[7] manifests as a fear of space and the inability to escape from that space in the event of danger (e.g., fear of wide-open spaces that can prevent a person from leaving their home).
  • Phobias[10] are excessive levels of fear of specific phenomena, such as spiders.
  • Generalized anxiety disorder[11] causes excessive worry that can manifest physically and mentally, with symptoms present for at least six months, and which cause impairment of daily functioning (e.g., feeling perpetually nervous, worried, and anxious without a specific cause). It is considered a heritable condition,[5] carrying a moderate genetic risk of heritability (approximately 30% incidence). 
  • Finally, separation anxiety disorder[12] relates to feelings of excessive anxiety surrounding separation from a loved one (such as a spouse, child, or parent).

So if you’ve already recognized some of these behaviors in your romantic partner, what is the best way to support them? 

How To Support Your Partner With Anxiety

If you are currently dating someone with social anxiety or depression, it can be hard.  But there are many ways that you can support your partner’s anxiety.

First, it can be helpful to recognize that anxiety can manifest physically as well as mentally[13] (e.g., an upset stomach, diarrhea, fatigue). If you notice any of these symptoms, be on hand to offer practical support without judgment. Science supports the use of box breathing[14] because it effectively and rapidly calms the nervous system, offering powerful relief from stress, so offer assistance in learning and applying this technique with your loved one.    

Encourage Formal Treatment

Encourage Formal Treatment

Second, encourage your romantic partner to seek formal treatment for anxiety (e.g., visiting a mental health professional), while being alert to potential maladaptive self-coping strategies. Researchers identified social anxiety disorder as a potential precursor[15] of substance abuse, with the strongest association[16] appearing between alcohol abuse and social anxiety disorder. In a similar study recently conducted in Norway, teenage boys and girls with symptoms of depression, and girls with symptoms of anxiety, were observed to be more likely to exhibit[17] an unhealthy relationship with alcohol. Seeking the help of a trained professional can help to lower the risk of these maladaptive behaviors.

Broadly speaking, there are two kinds of anxiety – state anxiety and trait anxiety. State anxiety can be defined as hypervigilance in anticipation of a threat.[18] It is an acute stress response that stimulates us to avoid immediate danger and is state specific (e.g., triggered by a math test), and we’ve all probably experienced it at some point or another.  Conversely, trait anxiety[4] causes a constant state of anxiety, often unrelated to a specific trigger (e.g., feeling worried or nervous). Formal treatment can help your partner cope with either.

Focus On Social Situations

Focus On Social Situations

Third, reassure your date that they are not alone! Research confirms[19] that anxiety disorders are highly prevalent throughout the population. Doing so can reduce any feelings of embarrassment that they might feel in sharing their feelings with you.

One way you can do, just that is to reflect on your normal date night activities and think about choosing ones (together) that don’t involve drinking. That’s because alcohol can raise anxiety levels while practicing abstinence has been linked to lower levels of anxiety.[20] And don’t forget to focus on your own mental health, as it helps others to be positive and calm in their presence.

Encourage A Healthy Diet

Encourage A Healthy Diet

Finally, support your romantic partner in making healthy dietary choices. A recent analysis[6] reveals a link between anxiety and a high-fat diet and a link between inadequate tryptophan and dietary protein levels (tryptophan is an amino acid found in high-protein foods like nuts, seeds, turkey, milk, and chicken). 

Similarly, a high intake of sugar and refined carbohydrates[6] has been linked to a heightened risk of anxiety, while, on the flip side, some supplements have been shown to mediate the effects of anxiety positively. A deficiency in magnesium[21] has been found to induce anxiety, while omega-3-rich foods have been found to reduce anxiety symptoms.[22]  At the end of the day, we can all benefit from eating better and exercising more, regardless of whether we have experienced anxiety or depression!

Tips For Helping An Anxious Partner

Still unsure how to approach dating if your new crush has anxiety? Here are a few go-to tips to help the next time you both head out on a date. 

First, choose your date venue wisely and opt for the great outdoors! A recent systematic review found that nature walks[23] were effective in improving symptoms associated with anxiety. And in fact, science shows us that any exercise with a loved one can strengthen your romantic bond,[24] with exercises of all kinds generally lowering anxiety symptoms.[25] 

Next, consider swapping out staring at your smartphone for some good old-fashioned conversations! A recent study[26] reports a strong relationship between depression, anxiety, psychological distress, and high social media use, so it’s never a bad idea to just switch off the technological gimmicks whenever you can. 

Be on the lookout for physical anxiety symptoms, and be on hand to suggest rapidly effective solutions like box breathing[14] if your date is experiencing a panic attack or any other physically distressing anxiety symptoms. 

Finally, don’t hold back on seeking out as much knowledge as you can (from reputable sources) about anxiety and how best to support a loved one. Read about the experiences of others and encourage your partner to talk to you whenever they feel like they need to!

What To Avoid When Dating Someone With Anxiety

While we’ve covered what to do when it comes to dating someone with anxiety, it’s also important to consider what not to do, too! Here’s a useful watchlist:

  • Don’t try to minimize their feelings.
  • Don’t try to fix their anxiety – you aren’t a licensed health professional, so you won’t know how to! Instead, just be there to listen and support without judgment.
  • Don’t enable unhealthy self-medicating strategies like joining them in drinking too much alcohol.
  • Don’t try to make them face their fears. 
  • Be happy to adapt to your expectations. For example, social situations might stress them out, making them more reluctant to come to your work party. That’s okay. You can choose another activity together.
  • Don’t lose patience with them.
  • Don’t make a big thing out of a panic attack. Help them manage their symptoms of anxiety instead, as calmly as possible. 
  • Don’t put pressure on them to get better. It’ll just make them feel more anxious. Focus on a healthy relationship.
  • Don’t prejudge anti-anxiety medications.
  • Don’t engage in negative thoughts with your significant other, as this is emotionally draining and non-productive.

And remember, don’t feel like you have to replace professional help. You can be a supportive partner, but you shouldn’t replace a therapist. Many licensed therapists offer in-person as well as online support (check out a list of resources here). This is especially true if your significant other is dealing with obsessive-compulsive disorder, which can send anxiety feeling spiraling out of control if the right coping mechanisms are not used.

The Takeaway

Anxiety is remarkably common. In fact, around one-third of the population[27] has experienced anxiety at some point in their lives. And it can be distressing to see a loved one grapple with the challenges that anxiety can throw at them.

It can also occur at any time, so remember to be mindful of life events that may trigger anxiety in someone who has never experienced it before (such as childbirth) and is ready to react. Interestingly, in a study of new mothers, the speed at which support was offered was found to be a powerful predictor of subsequent decreases[28] in postpartum anxiety.

Happily, there are many short-term tips (like deep breathing) and long-term strategies (like exercising together more often) that we’ve covered here, which you can use to support your loved one.
However, perhaps the most important takeaway is that you must look after yourself, too. The effect of anxiety on a partner[29] can be notable, often causing them to experience heightened distress. So remember to look after yourself as much as you look after your partner for the happiest and healthiest relationship possible!


+ 29 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

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Elesa Zehndorfer

Medically reviewed by:

Kathy Shattler

Dr. Elesa Zehndorfer is an academic, a multi-award-winning writer, a Pilates coach and personal trainer, and author of five titles for a globally leading academic publisher. Dr. Zehndorfer earned her PhD from the School of Sport, Exercise & Health Sciences at Loughborough University in 2006. Her research interests focus on the application of physiology theory to both orthodox, and seemingly disparate, fields (such as finance, politics & management).

Medically reviewed by:

Kathy Shattler

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