In the midst of a bustling day, your mind becomes a whirlwind of worries, both big and small. Did I remember to turn the stove off? Can I meet that deadline? Did I make a good impression during that important meeting?
Yet, despite this constant mental chatter, you effortlessly go about your day, conquer your workload, and triumphantly tick off tasks from your to-do list—all with an outwardly calm composure.
If this sounds all too familiar, you may be grappling with high functioning anxiety.
Living with anxiety can be a challenging experience, and while it manifests differently for each individual, one specific type that often goes unnoticed is high functioning anxiety.
High functioning anxiety refers to a form of anxiety where individuals outwardly appear successful, competent, and capable, but internally battle with persistent feelings of anxiety and worry. Unlike traditional anxiety disorders, high functioning anxiety often goes undetected as individuals excel in various areas of life, masking their internal struggles.
It is important to recognize and address high functioning anxiety to prevent long-term negative impacts on mental and emotional well-being.
Signs of High Functioning Anxiety
- Overachievement and Perfectionism: Constantly striving for perfection, setting excessively high standards, and experiencing self-imposed pressure to excel in all areas of life.
- People-Pleasing: Constantly seeking approval and validation from others, often at the expense of personal boundaries and well-being.
- Fear of Failure: A deep fear of making mistakes, taking risks, or being judged, leading to avoidance behaviors.
- Inner Critic: An intense inner voice that constantly criticizes and undermines self-confidence.
Symptoms of High Functioning Anxiety
- Physical Symptoms: High functioning anxiety may also manifest physically, such as tension headaches, stomach issues, muscle tension, or insomnia.
- Overthinking and Worry: A constant stream of racing thoughts, overanalyzing situations, and anticipating negative outcomes, leading to excessive worry.
- Difficulty Relaxing: Feeling restless or unable to unwind, even during periods of downtime.
How To Treat High Functioning Anxiety
How to deal with high functioning anxiety can be tricky. We are all unique individuals and what might work for some, may not work for others. The best treatment may include several of the items mentioned below, but the first step is acknowledging that you have high functioning anxiety so that you can actively find the best treatment for your individual needs.
- Self-Care and Stress Management: Prioritize self-care activities that promote relaxation and stress reduction, such as exercise, adequate sleep, follow a healthy diet, practice mindfulness or meditation, and engaging in hobbies or activities that bring joy and calm. Here are some activities to improve mental health.
- Set Realistic Expectations: Challenge perfectionistic tendencies by setting realistic goals and recognizing that mistakes and setbacks are a natural part of growth and learning.
- Establish Boundaries: Learn to say no when necessary, prioritize personal needs, and communicate boundaries effectively to reduce overwhelm and prevent burnout.
- Cognitive Restructuring: Work on reframing negative thoughts and challenging anxious thinking patterns. Replace self-critical thoughts with more compassionate and realistic perspectives.
- Support Network: Surround yourself with understanding and supportive individuals who can provide encouragement and empathy. Consider joining support groups or online communities where you can connect with others experiencing similar challenges.
- Stress Reduction Techniques: Explore stress reduction techniques like deep breathing exercises, progressive muscle relaxation, journaling, or engaging in creative outlets as a means to alleviate anxiety symptoms.
- Seek Professional Help: Consult with a mental health professional experienced in anxiety disorders. They can provide an accurate diagnosis, develop a tailored treatment plan, and offer therapeutic techniques such as cognitive-behavioral therapy (CBT) or mindfulness-based stress reduction (MBSR).
At OpenMIND our main focus area is prevention of mental health diseases. Check out some more of our resources here if you found this helpful.
