Navigating High-Functioning Anxiety: Finding Balance and Well-Being
Are you the 'superwoman' who seems to do it all? Do others admire your resilience, work ethic, and success? You've probably pushed through countless challenges and kept going even under extreme stress. But have you ever wondered at what cost? As someone who can relate to these experiences, I understand the toll that stress and overwhelm can take.
Once I realized that my stress and overwhelm were actually symptoms of high-functioning anxiety, I felt a sense of relief. High-functioning anxiety manifests in overdoing, overthinking, and overperforming. It can be challenging to recognize because it often feels productive or even beneficial. On the surface, you may appear organized, high-achieving, proactive, and outgoing, but inside, you may be silently suffering. Living in a constant cycle of fear and stress, feeling trapped in your thoughts, is detrimental to your mental and physical well-being.
While possessing these qualities is commendable, it shouldn't come at the expense of your mental health. We are not machines; burnout is real, even amidst what others perceive as success. Shockingly, high-functioning anxiety often goes undiagnosed, as it is not recognized as a distinct mental health condition. According to the National Institute of Mental Health (NIMH), approximately 18% of the 40 million adults who experience anxiety fall into the category of 'functioning.'
What does high-functioning anxiety feel or look like?
High functioning, anxiety can manifest as people-pleasing, procrastination or excessive motivation, difficulty saying no, sleep problems like insomnia, overthinking everything, perfectionism, reliance on alcohol or substances to unwind, inability to relax or enjoy the present moment, mental and physical exhaustion, constant comparison to others, obsession with control, excessive worry about past and future events, negative self-comparisons, and getting overwhelmed by unimportant details.
Now, here's the good news: if any of these resonate with you, know that you don't have to continue struggling. High-functioning anxiety is treatable. With established therapy techniques and new coaching interventions, you can lead a calmer and more peaceful life while still being productive.
5 Tips for Coping with High-Functioning Anxiety
Here's the deal - if you said yes to any of the above, you might be suffering from high-functioning anxiety…but
the good news is that it doesn’t have to be this way.
If you’re feeling stressed and anxious, even if you’re quickly moving towards your goals, the good news is this is completely treatable. With tried-and-true therapy techniques and new and improved coaching interventions, you can live a calmer and more peaceful life while still being productive.
Recognize your anxiety:
Building awareness around your anxiety is a crucial step in managing high-functioning anxiety. Start by paying attention to your negative thought patterns, bodily reactions, and nervous behaviors. Notice when you feel overwhelmed or stressed and identify the triggers that contribute to these feelings. By understanding your anxiety better, you can begin to develop strategies to combat it. Consider keeping a journal to track your emotions and thoughts, which can provide valuable insights into your anxiety patterns. Additionally, engaging in mindfulness practices, such as deep breathing or meditation, can help you cultivate a greater sense of self-awareness and allow you to respond to anxiety in a more intentional and balanced way.
Improve your sleep hygiene:
Quality sleep plays a vital role in managing anxiety and promoting overall well-being. Establishing a consistent sleep routine can help regulate your body's internal clock and promote restful sleep. Create a calming bedtime ritual that includes activities like reading, taking a warm bath, or practicing relaxation techniques. Avoid stimulating activities, such as using electronic devices or consuming caffeine, in the hours leading up to bedtime. Create a sleep-friendly environment by ensuring your bedroom is dark, quiet, and at a comfortable temperature. If you continue to struggle with sleep, consider speaking with a healthcare professional who can provide guidance and recommend appropriate interventions.
Engage in relaxing activities:
Incorporating relaxation activities into your daily life is essential for managing high-functioning anxiety. Practice relaxing activities, such as yoga, journaling, and mindfulness. If you need journal prompts or tips on how to make these activities a regular part of your life, the Balanced + Well website has wonderful resources for you to reference. Practices such as yoga, journaling, and mindfulness can help reduce stress and promote a sense of calm. Yoga combines physical movement with breath awareness, providing a holistic approach to stress reduction. Journaling allows you to express your thoughts and emotions, serving as a form of self-reflection and releasing built-up tension. Mindfulness involves focusing your attention on the present moment and cultivating a non-judgmental awareness of your thoughts and feelings. Explore these activities and find what resonates with you. You can start with short sessions and gradually increase the duration as you develop consistent practice.
Be kind to yourself:
When dealing with high-functioning anxiety, it's crucial to prioritize self-care and self-compassion. Recognize that you are human and that it's okay to have limits and vulnerabilities. Practice self-love by engaging in activities that bring you joy and nourish your soul. This might include spending time in nature, pursuing hobbies, connecting with loved ones, or engaging in creative outlets. Set realistic expectations for yourself and celebrate your accomplishments, no matter how small they may seem. Remember to practice self-care in all areas of your life, including physical, emotional, and mental well-being. Prioritize activities that replenish your energy and bring you a sense of peace and fulfillment.
Seek professional help.
If high-functioning anxiety is significantly impacting your life and well-being, don't hesitate to seek professional help. A mental health professional, such as a therapist or counselor, can provide valuable support, guidance, and tools to manage anxiety effectively. They can help you explore the root causes of your anxiety, develop coping mechanisms, and implement strategies tailored to your specific needs. Therapy can provide a safe and non-judgmental space for you to express your concerns, gain insights, and develop healthier ways of managing stress. Additionally, consider reaching out to support groups or online communities where you can connect with others who share similar experiences. Remember, seeking help is a sign of strength and a proactive step towards improving your well-being. As someone who suffered from high-functioning, anxiety, and the therapist and coach of 20 years, I've developed a program to help with high-functioning, anxiety. The Balanced + Well Program offers effective strategies and support to help you find relief and regain balance in your life. You can check it out right here.
By implementing these tips and seeking appropriate support, you can effectively manage high-functioning anxiety and create a more balanced and fulfilling life. Remember, progress takes time, so be patient and gentle with yourself throughout the journey. You deserve to live a life that is both.
If you think you might be struggling with this or anything else that is holding you back in your life, take the next step and book a free consultation with me. I can help guide you to better habits, healthy coping techniques, and reframing your mindset, all through life coaching.