Managing High Functioning Anxiety

High functioning anxiety is a term that many people with anxiety may not recognise, but it is an experience that many can relate to. It's the kind of anxiety that doesn't seem to slow you down but often leaves you feeling overwhelmed, drained, and stuck in a cycle of perfectionism. Unlike other forms of anxiety, those dealing with high functioning anxiety may appear to be perfectly fine on the outside, excelling at their jobs, maintaining relationships, and meeting deadlines. However, on the inside, the constant worry and pressure can take a significant toll.

In this Blog post, we will discuss what high functioning anxiety is, how it manifests, and effective strategies for managing it so that you can begin to find a healthier balance in your life.

What Is High Functioning Anxiety?

High functioning anxiety is not a clinical diagnosis, but it is a common term used to describe someone who experiences the symptoms of anxiety but appears to function well in daily life. People with high functioning anxiety may feel anxious constantly or in certain situations but still meet the demands of their job, family, or personal lives.

Some signs of high functioning anxiety include:

• Perfectionism: Constantly striving for perfection and feeling anxious about not meeting high standards.
• Overthinking: Overanalysing every decision and action, even the smallest ones.
• Restlessness: Always feeling like you need to stay busy, sometimes to avoid confronting your emotions or fears.
• People-Pleasing: Saying yes to everything and fearing disappointing others, even at the cost of your own wellbeing.
• Physical Symptoms: While you may appear calm on the outside, anxiety may manifest in physical ways, like headaches, muscle tension, or trouble sleeping.

While high functioning anxiety can make people highly successful, it can also lead to chronic stress, burnout, and emotional exhaustion.

How High Functioning Anxiety Manifests

High functioning anxiety is often characterised by an internal battle. On the outside, a person may appear productive, capable, and composed, but internally, they may be battling the following:

• Excessive Worrying: You may constantly worry about tasks, whether or not you're doing things well enough, or about upcoming events or situations.
• Imposter Syndrome: Even though you're achieving a lot, you may feel like you're not "good enough" or that you don't deserve your success.
• Difficulty Relaxing: It can be difficult to enjoy downtime or take breaks because your mind keeps racing.
• Difficulty Saying "No": You may take on too much to avoid letting others down, which leads to burnout.

High functioning anxiety can sometimes be difficult to recognise, even for those who have it. People may think they are simply "high-achieving" or "driven," when in reality, they are running on a constant stream of worry and stress.

Managing High Functioning Anxiety

Managing high functioning anxiety requires developing a toolkit of strategies to cope with the underlying stress and anxiety while also maintaining a healthy balance in life. Below are several strategies that can help:

1. Practice Mindfulness
Mindfulness involves focusing on the present moment and acknowledging your thoughts, feelings, and bodily sensations without judgment. Practicing mindfulness can help you break the cycle of overthinking and ground you in the present.

• How To Practice Mindfulness: Try setting aside 5-10 minutes each day to sit quietly, focusing on your breath. When your thoughts wander, gently bring your attention back to your breathing.
• Benefits: Mindfulness can help you reduce the intensity of anxious thoughts and promote emotional regulation.

2. Set Boundaries
High functioning anxiety often involves people-pleasing and a fear of disappointing others. Learning to set boundaries is crucial for maintaining balance and reducing stress.

• How To Set Boundaries: Start by saying "no" to things that don't align with your priorities or that feel overwhelming. Practice saying "no" in small situations to build your confidence.
• Benefits: Setting clear boundaries helps protect your energy and time, allowing you to prioritise your wellbeing.

3. Break Tasks Into Smaller Steps
When you have high functioning anxiety, tasks can feel overwhelming, especially when you're striving for perfection. Breaking tasks into smaller, manageable steps can reduce anxiety and make them feel less daunting.

• How To Break Tasks Down: Instead of focusing on a large project, focus on one small aspect of the task. For example, if you're working on a report, break it down into sections like research, drafting, and editing.
• Benefits: Breaking tasks into smaller steps reduces the mental burden and helps you feel more in control.

4. Practice Self-Compassion
High functioning anxiety often involves harsh self-criticism and perfectionism. Practicing self-compassion allows you to treat yourself with the same kindness and understanding that you would offer a friend.

• How To Practice Self-Compassion: When you make a mistake or feel anxious, instead of criticising yourself, acknowledge that it's okay to be imperfect. Remind yourself that everyone has moments of vulnerability and that it's a natural part of being human.
• Benefits: Self-compassion reduces the pressure to be perfect and helps you cope with anxiety more effectively.

5. Seek Support From Others
Talking to someone you trust can provide emotional relief and help you gain perspective on your feelings. Whether it's a friend, family member, or therapist, support from others can help you manage high functioning anxiety.

• How To Seek Support: Reach out to someone you trust when you're feeling overwhelmed. You can also consider joining a support group where you can share experiences with others facing similar challenges.
• Benefits: Having a support system can reduce feelings of isolation and help you process emotions more effectively.

6. Focus On Healthy Habits
Maintaining healthy habits such as regular exercise, a balanced diet, and quality sleep can improve overall wellbeing and reduce anxiety.

• How To Build Healthy Habits: Try to incorporate physical activity into your daily routine, even if it's just a short walk. Aim for a balanced diet with nutrient-rich foods and establish a regular sleep schedule.
• Benefits: Healthy habits can improve mood, reduce stress, and enhance resilience to anxiety.

7. Seek Professional Help
If managing high functioning anxiety on your own becomes overwhelming, seeking help from a therapist or counselor can provide tailored guidance and support. Therapy can help you address the root causes of your anxiety, develop coping strategies, and improve your overall mental health.

• How Therapy Helps: Therapy can help you explore the underlying thoughts and patterns contributing to anxiety, build new coping strategies, and improve your emotional wellbeing.
• Benefits: Professional support helps you better manage anxiety and provides long-term tools for maintaining mental health.

Conclusion: Finding Balance

High functioning anxiety can be exhausting and often goes unnoticed, even by the person experiencing it. By practicing mindfulness, setting boundaries, breaking tasks into manageable steps, being kind to yourself, seeking support, and maintaining healthy habits, you can learn to manage anxiety more effectively and create a better balance in your life.

Remember, managing high functioning anxiety is a process, not a quick fix. With time, effort, and the right tools, you can reduce the impact of anxiety on your life and lead a more fulfilling, balanced life.