Many people hear about anxiety, but not everyone knows about high functioning anxiety. By nature, it’s a hidden problem. Imagine someone who does well at work or school and seems really together, but inside, they feel really nervous or scared a lot of the time. On the outside, everything looks just fine, but on the inside, it’s a different story.
High-functioning anxiety isn’t a medical term that doctors use, but it helps us talk about how some people with anxiety can still do their daily activities very well. It’s important to understand that having this kind of anxiety is like walking on a tightrope. You manage to stay on, but you feel tense and worried you might slip at any moment. This feeling can be exhausting and make everyday things harder.
Defining High Functioning Anxiety: Understanding Its Subtlety
High-functioning anxiety might sound confusing because it’s not an official medical condition, but it describes how some people feel perfectly. People with this type of anxiety are often very successful. They go to work, meet their deadlines, and take care of their families. However, internally, they are constantly feeling the pressure. It’s like being a duck – calm on the surface but paddling furiously underneath just to keep moving forward.
This type of anxiety is subtle because it’s hidden behind achievements and a seemingly controlled exterior. People around may not notice because those experiencing it are often excelling in their roles. They use their anxiety as a driving force to maintain their high standards, but this can lead to tremendous mental and physical strain. Recognizing this subtle form of anxiety involves noticing the internal struggle that comes with outward success.
Common Symptoms and Behaviors of High-Functioning Anxiety
Recognizing the symptoms of high functioning anxiety is crucial because they can be easily overlooked. Common signs include overthinking, the need for constant reassurance, and perfectionism. People often have a fear of failure and may dwell on past mistakes more than usual, no matter how small. They might also exhibit a high level of irritability, especially in situations out of their control, and may have difficulty saying no to additional responsibilities, driven by a desire to succeed or not let others down.
Physically, symptoms can manifest as restlessness, fatigue, and even gastrointestinal problems. Trouble sleeping is common too, as their mind might be busy with worry about the next day’s challenges. Understanding these symptoms can be a key step in managing high functioning anxiety. It’s important to recognize that the overachievement and constant busyness can be a facade for the anxious feelings lurking beneath. If any of this sounds familiar to how you feel, read on!
Effective Therapy Techniques for Managing High-Functioning Anxiety
When it comes to managing high functioning anxiety, therapy plays a crucial role. Cognitive Behavioral Therapy (CBT) is particularly effective because it helps you understand the connection between your thoughts, emotions, and behaviors. In therapy, I work with you to identify the thoughts that fuel your anxiety and help you develop healthier thinking patterns. This process is not about eliminating anxiety completely—that’s not always possible—but about managing it in ways that do not control your life and allow you to be less stressed.
Another technique is relaxation training, which includes methods like deep breathing exercises, progressive muscle relaxation, and guided imagery. These techniques help decrease the physical symptoms of anxiety by teaching your body to relax on command. Learning these skills can be a game-changer for someone with high-functioning anxiety because it provides a tool to counteract the onset of anxiety symptoms, especially during high-pressure situations.
How to Reduce the Impact of High-Functioning Anxiety
Incorporating healthy daily habits is also important for managing high functioning anxiety. Routine exercise, for example, is not only good for physical health but also helps in reducing anxiety levels. Physical activity releases endorphins, which are chemicals in the brain that act as natural painkillers and mood lifters. Even a short walk daily can make a significant difference.
Maintaining a regular sleep schedule is also crucial. Lack of sleep can exacerbate anxiety, while a good night’s sleep can help you manage stress, think more clearly, and regulate your emotions. Additionally, mindfulness practices such as meditation have been found to be beneficial. Spending even a few minutes a day focusing on your breathing can decrease anxiety and bring a sense of calm to your hectic day.
The Importance of Support for Individuals with High-Functioning Anxiety
Support systems play a crucial role in managing high functioning anxiety. These systems might include your family, friends, colleagues, or a therapist that specializes in anxiety. Having a support network of people who provide understanding, encouragement, and practical assistance can help alleviate some of the burdens and provides a sense of belonging and acceptance, which can be incredibly comforting.
If you are experiencing high-functioning anxiety, it’s essential to communicate your feelings and struggles with those you trust. This can open a line of communication that can lead to better understanding and more effective support. Loved ones can offer a listening ear, help manage workloads, and encourage healthy habits, if you let them.
Building and maintaining a robust support system involves reaching out, expressing needs, and sometimes educating those around about what high functioning anxiety looks like. I expect it sounds a bit scary to do that at the moment as you typically try to hide your feelings of anxiety from others, but it is something we can work on when the time is ready. It’s a collaborative effort that can significantly improve one’s ability to cope with anxiety and thrive in daily lives.
Conclusion
I hope this article has given you a better Understanding of high functioning anxiety and how to manage it. By recognizing the signs and symptoms, engaging in effective therapy, and incorporating supportive daily habits, you can navigate challenges more successfully and diminish the impact anxiety and stress has on your life.
If you find yourself struggling with symptoms of high-functioning anxiety, remember that you are not alone, and there is help available. As an anxiety and depression therapist, I can develop a plan that addresses your specific needs and helps you lead a more balanced life. Reach out to me below and take the first step towards managing your anxiety in ways that promote lasting well-being.
If you have any questions, or would like to set up an appointment to work with me and learn how to reduce anxiety, please contact me at 847 791-7722 or on the form below.
If you would like to read more about me and my areas of specialty, please visit Dr. Sarah Allen Bio.
Dr. Allen’s professional license only allows her to work with clients who live in IL & FL & the UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients.
Dr. Allen sees clients in person in her Northbrook, IL office or remotely via video or phone.
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