High-functioning anxiety is a term used to describe individuals who experience anxiety symptoms while still maintaining the appearance of being successful or "high-functioning" in their daily lives. People with high-functioning anxiety often excel in their professional and personal lives, but this success can come at a significant cost to their mental health.
People with high-functioning anxiety often manage to maintain their responsibilities and outwardly appear calm, but internally they may feel overwhelmed, exhausted, and constantly anxious. While their anxiety may drive them to achieve, it can also lead to burnout, chronic stress, and a diminished quality of life.
This struggle with anxiety is often masked or hidden from others. Masking involves putting on a "mask" to hide these inner struggles, allowing you to maintain daily responsibilities and social interactions without revealing your true feelings. Sometimes, you may not realize that you are struggling with symptoms of anxiety as you are managing to get by.
Masking can be exhausting and can exacerbate feelings of isolation and loneliness because you feel the need to hide your true self. Over time, your efforts to maintain this facade can lead to increased anxiety, stress, and burnout. It also makes it more difficult for others to recognize your need for support, which can delay or prevent you from seeking help.
Recognizing the signs of anxiety can help you seek the right support.
Here are five signs that you may be experiencing high-functioning anxiety.
1. Constant Worry and Overthinking
One of the main signs of high-functioning anxiety is constant worry. You might find yourself overthinking every situation, even small decisions. This can lead to feeling overwhelmed and stressed out.
What You Can Do
Try to practice mindfulness techniques to stay present and reduce overthinking. Through consistent practice of mindfulness, you will be able to break anxious thought cycles, disrupt "what if" worry spirals, increase self-compassion, regulate your mood, and learn to accept thoughts and feelings.
Another strategy to cope with over thinking and rumination is to set worry time. Allocate a specific time each day to focus on your worries. This can help contain them. During this time, you could write down all your concerns on a piece of paper with options of how to resolve them and then, when the time is up, crunch the paper into a ball and throw it away to move on with your day! If a worry pops into your mind, outside of your worry time, remind yourself that you have time set aside in your day to worry about it and you can focus on that worry during your worry time.
2. Difficulty Relaxing
People with high-functioning anxiety often find it hard to relax. You might feel you always need to be doing something or staying busy to avoid feeling anxious.
What You Can Do
Schedule downtime. Plan some relaxation time each day. Activities like reading, listening to music, or taking a walk can help.
One of our new favorite activities is coloring or doodle time! We love the unstructured aspects of coloring and doodling that allow us to break free from the rules. andrea.nelson.art on Instagram shows great examples of unstructured art that allows your brain to just be.
Also practice deep breathing. Deep breathing exercises help calm your mind and body.
3. Perfectionism
High-functioning anxiety often comes with perfectionism. You may set extremely high standards for yourself and feel like you need to achieve them to avoid failure. Striving for perfection in everything you do can also be a way to mask anxiety, as you might believe that if you perform perfectly, no one will suspect that you are struggling.
What You Can Do
Set realistic goals. Break down tasks into smaller, more manageable steps. It is important to focus on what truly matters and let go of less important details.
You are probably reading this and thinking, uhm, no? how? Yes, we get it. That seems like a insurmountable goal! What does help is writing down all the tasks and all the things swirling around in your head and taking a step back. Allowing some space and distance from the tasks, and looking at them from a broader view helps to put them into perspective. Also, When you break large, complex tasks down into their smaller component parts, not only are they easier to manage, you may find that you are not as fused with all the tiny details that your brain tells you need to be "just so."
Did you know - that not everything needs to be done perfectly? I know, another through just crossed through your head and you are challenging this sentence as you read it. We also know that this is harder said than done! Your brain telling you that things must be done perfectly is an automatic, anxious thought, that likely is not a helpful thought. What is a more helpful thought?
Some examples:
"I'm human, and it's okay to make mistakes. They don't define my worth or abilities."
"Is it really true that anything less than perfection equals failure?"
"Striving for perfection causes undue stress and may lead to procrastination or burnout."
Don’t forget to celebrate small wins. Acknowledge your achievements, no matter how small they seem.
4. Physical Symptoms
Anxiety doesn’t just affect your mind; it can also affect your body. You might experience symptoms like headaches, muscle tension, or stomach issues without a clear physical cause.
What You Can Do
Move your body! Move your body in ways that feel good for you and bring you joy. Physical activity and movement can help reduce anxiety and improve your overall well-being. The chemicals released in our brains when we exercise are called endorphins and they help improve our mood and reduce our body’s stress response.
If you cringe when you think of the word "exercise" what are ways you move your body that feel good to you? Some examples we have heard recently are:
Solo dance party
Playing with my dogs
Gardening
Jumping on the trampoline
Roller skating
Nourishing your body with a variety of foods and nutrients can help contribute to your overall wellbeing and manage anxiety symptoms. Ensuring that you are supplying your body with all the essential vitamins and nutrients can ease the impact of some mental health symptoms. Pay attention to how different foods make you feel, both physically and mentally. Drinking enough water throughout the day can positively impact mood and energy levels. There's no need for strict rules. All foods can fit into a nourishing eating pattern. If you're concerned about your nutrition, consult a registered dietitian who practices with a non-diet approach.
5. Sleep Problems
If you have high-functioning anxiety, you might struggle with sleep. This could include difficulty falling asleep, staying asleep, or waking up feeling unrefreshed.
What You Can Do
Create a bedtime routine. Establish a routine before bed to signal to your body that it’s time to sleep. This can include dimming the lights in your home and bedroom, turning down the temperature in your bedroom, and engaging in a calming activity like reading a book, listening to soft music, or practicing gentle stretches or meditation. Try to make this routine relaxing, so you look forward to this part of your evening every day.
Don’t forget to put the phone down. The lights from our phones can really disrupt our brain’s sleep patterns, so try to stay off your phone while getting ready for bed. If you area using reading, use a physical book or a device that does not emit blue light.
Getting Help
If you recognize these signs in yourself, it might be time to seek help. Talking to a therapist can provide you with tools to manage your anxiety and improve your quality of life.
How Therapy Can Help:
Cognitive Behavioral Therapy (CBT): This type of talk therapy can help you change negative thought patterns and develop coping skills to manage anxiety symptoms.
Acceptance and Commitment Therapy (ACT): This type of talk therapy can help you accept your anxious thoughts and feelings without judgment. You will learn mindfulness skills and explore your personal values and engage in actions aligned with your personal values, thereby reducing the power of anxiety over your life.
Dialectical Behavior Therapy (DBT): This type of therapy can help by teaching mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness skills. This combination of skills will help you manage intense emotions and reduce anxiety in daily life.
Medication: In some cases, medication might be recommended to help manage symptoms.
Support Groups: Connecting with others who have similar experiences can provide support and reduce feelings of isolation.
Next Steps
High-functioning anxiety can be challenging, but recognizing the signs is the first step toward managing it. It’s important to prioritize taking care of yourself! If you or someone you know is struggling with anxiety, reach out to a mental health professional. If you are ready to start therapy to begin tackling your anxiety, contact us today to schedule an appointment!
Disclaimer: Our content is on and related to the topic of mental health. The content is general information that may or may not apply to you. The content is not a substitute for professional services. This website does not contain professional advice, nor is any professional-client relationship established with you through your use of this website.
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