How to Overcome the Challenges of High-Functioning Anxiety

High-functioning anxiety can feel like a double-edged sword. On the outside, you may appear calm, accomplished, and in control, while on the inside, you’re constantly battling overthinking and self-doubt. Unlike other forms of anxiety, high-functioning means that people still feel productive, or “in control,” but the emotional toll it takes is real. Overcoming the challenges of anxiety takes awareness and commitment to self-care.

Understand and Acknowledge Your Anxiety

The first step is understanding what exactly high-functioning anxiety is and what it looks like in your life. Awareness allows you to begin the journey toward developing healthier habits.

Recognize the Signs: Over-scheduling, difficulty relaxing, perfectionism, and fear of failure are common traits.
Acknowledge the Emotional Cost: High-functioning anxiety often masks feelings of burnout, frustration, or inadequacy.
Separate Anxiety from Achievement: Understand that your worth isn’t tied to how much you accomplish.

Establish Boundaries and Prioritize Your Time

People with high-functioning anxiety often struggle to say no, which can lead to overcommitment and exhaustion. Setting boundaries is essential for maintaining balance.

Learn to Say No: Politely decline tasks or events that are not a priority for you.
Set Work-Life Boundaries: Create clear distinctions between work time and personal time.
Prioritize Self-Care: Schedule time for activities that recharge you, such as exercise, hobbies, or quiet reflection.

Practice Mindfulness and Relaxation Techniques

An overactive mind can fuel high-functioning anxiety, making it essential to find ways to quiet your thoughts and ground yourself in the present.

Try Mindfulness Meditation: Apps, YouTube videos, or even Google have many options for guided mediations to try.
Deep Breathing Exercises: Techniques like box-breathing (inhaling through the nose for 4 seconds, holding for 4 seconds, and exhaling through the mouth for 4 seconds) can calm the nerves.
Engaging in Grounding Activities: Practices like yoga or tai chi teach slight movement while connecting with your mind and body to help ease anxiety.

Challenge Perfectionism

Perfectionism is common with individuals who struggle with high-functioning anxiety. It often leads to unnecessary stress and self-criticism. Learning to let got of perfectionist tendencies can be freeing.

Redefine Success: Focus on progress rather than perfection. Success is more about your effort than it is about the outcome.
Embrace Imperfection: Allow yourself to make mistakes and view them as learning opportunities.
Set Realistic Goals: Break tasks into smaller, achievable steps to avoid feeling overwhelmed.

Create a Healthy Routine

A balanced lifestyle can go a long way in managing anxiety. By taking care of yourself, you create a strong foundation for emotional well-being.

Prioritize Sleep: Aim for 7-9 hours of sleep each night.
Nutritious Diet: Fuel your body with foods that support brain health and make you physically feel good.
Exercise Regularly: Physical activity releases endorphins, which can help reduce anxiety.

Reframe Negative Thoughts

High-functioning anxiety often thrives off of negative thinking patterns. Reframing these thoughts can help you gain a healthier perspective.

Identify Cognitive Distortions: These thoughts often look like, “I am not good enough,” or “I’m a failure at everything I do.” Challenge these thoughts and ask yourself, “Where is the evidence to support these thoughts as truth?”
Practice Positive Affirmations: Replace negative self-talk with empowering statements. It’s important to keep saying them to yourself, even if you don’t fully believe them.
Focus on What You Can Control: Let go of worries and things that are out of your control. Sometimes, things happen, and while it’s difficult, we need to learn to let go of the stress.

Build a Support System

High-functioning anxiety can make you feel isolated, even when surrounded by people. Building and leaning on a support network is crucial.

Talk to Trusted Friends or Family: Share your struggles with those who care about you.
Join Support Groups: Connecting with others who understand your experiences can be incredibly validating.
Seek Professional Help: Anxiety counseling is a great starting place to learn to reframe anxious thoughts and develop coping mechanisms. Call us today to schedule an appointment.