When you’re dealing with anxiety, panic attacks, or emotional overwhelm, it can be hard to find the words—especially with people who’ve always seen you as the ‘strong one.’ This article offers supportive language, sample phrases, and gentle strategies to help you express what you’re going through to family or loved ones.

🌿 Start with the Intention: Honesty, Not Perfection

You don’t have to explain everything all at once. A few sentences can open the door to deeper understanding.

“I’ve been struggling with anxiety and panic attacks lately, and it’s been hard to talk about. I know I’ve always seemed fine or put together, but I’m really not right now—and I’m scared.”

🗣 Helpful Phrases to Try

• “I’m having a hard time emotionally, and I want you to know that even if I don’t know how to explain it perfectly.”
• “I’ve been dealing with anxiety about my health, and it’s taken a big toll on me. I’m not okay, even though I might seem like I am.”
• “When you ask ‘what’s wrong?’ it makes me feel like I have to give you a quick answer when really I’m carrying a lot. I’d rather just share it when I’m ready.”
• “I feel guilty that I’m not being as social or involved lately, but I’m not avoiding you—I’m just trying to manage my emotions and take care of myself.”

💛 If You Prefer Writing It Out

Sometimes writing gives you space to express yourself clearly without feeling pressured. You could send this message:

“I know I don’t usually talk about how I’m doing, but lately I’ve been going through something really heavy. I’ve been having anxiety and panic attacks, especially about my health, and it’s scary. I’m sharing this because I don’t want to keep pretending I’m fine when I’m not. I may not always have the energy to explain or hang out, but I’m trying to take care of myself. I just need some space, patience, and understanding.”

🙅‍♀️ If They Struggle to Understand…

• “I know you might not fully get what anxiety or panic attacks feel like, but I just need you to trust that this is real for me.”
• “What helps me most right now is support, not fixing. Just listening or being gentle with me is enough.”
• “If I don’t want to talk, it’s not personal. Sometimes I just need space to feel okay.”

🌱 A Few Gentle Reminders

• You don’t owe anyone a perfect explanation to justify your pain.
• You’re allowed to not be the strong one right now.
• It’s okay if they don’t fully understand—what matters is that you’re telling your truth.
• Saying “I’m not okay” is not a weakness—it’s the beginning of healing.