High-functioning anxiety isn’t officially recognized as a medical disorder, yet it’s something many of us quietly struggle with. It’s the turmoil behind a facade of success, where the battle is real but unseen.

Recognize the Signs

High-functioning anxiety can masquerade as mere perfectionism or an overactive drive. Symptoms often include

• Restlessness
• Easy irritability
• Overthinking
• Insatiable need for control

Recognizing these signs is the first step toward management.

Exploring Therapy Options

Therapeutic approaches such as psychotherapy or mindfulness-based stress reduction can be very beneficial, offering tools to manage anxiety in real time. Challenging negative beliefs/cognitions can occur in Cognitive-behavioral therapy (CBT), helping to reframe negative thought processes that fuel anxiety. EMDR has also been shown to help when the anxiety stems from a past event or events that trigger/activate the anxiety in the present moment. Somatic tools such as grounding, tracking sensations in the body, and titrating the intensity of the reaction are incredibly helpful tools as well. 

Lifestyle Adjustments

Incorporating simple changes can have a profound impact.

1. Structured Routines

• Morning Routine: Start your day with a 5-10-minute meditation followed by a healthy and mindful breakfast, focusing only on the task of eating. This sets a calm and energized tone for the day.
• Work Breaks: Schedule short breaks every hour to step away from your desk, stretch, or do a brief walk. This helps manage stress and maintain focus, as well as build on successes, which will increase motivation and hopefulness.
• Evening Wind-down: Establish a no-screens rule an hour before bed and engage in relaxing activities such as reading or listening to soothing music.  Guided meditation and Yoga Nidra are especially helpful in the evening.

2. Mindfulness Practices

• Daily Meditation: Dedicate 10-15 minutes each day to meditation, using apps like Headspace, Calm, or guided sessions on YouTube and Yoga Nidra to ease into the practice.
• Mindful Eating: Focus on eating slowly and without distractions, savoring each bite to improve digestion and reduce overeating. Notice the smell, shape, texture, and taste of the food that you are eating.
• Gratitude Journaling: Spend a few minutes each morning and evening writing down things you are grateful for, which can shift focus from anxiety to positivity.  It can also help to create a gratitude chat group with others who are including this tool in their lives.

3. Regular Physical Activity

• Walking or Jogging: Incorporate a 30-minute walk or jog into your daily routine. This not only improves physical health but also helps clear your mind.  Many worries can be worked through with the bilateral left-right movement of your legs and a different perspective.
• Yoga: Engage in yoga sessions online or at a local studio to enhance flexibility, reduce stress, and improve mental clarity.  Building community is another benefit of studio yoga.
• Team Sports: Participate in a local adult sports league like soccer or basketball. It’s a fun way to stay active and connect with others.

Prioritizing sleep and nutrition are also vital, as they directly affect your stress levels and mental health.  For example, getting 7-8 hours of sleep that isn’t affected by late-night snacking.

Can high-functioning anxiety go away?

High-functioning anxiety can be managed effectively with the right strategies and treatments, though it may not “go away” completely. Everyone experiences some anxiety because, in its ideal form, it is a built-in signal of danger. However, when it becomes excessive, it can have negative health effects and isolate the individual. It often involves ongoing efforts to manage symptoms through therapy, lifestyle changes, and sometimes medication. With proper management, individuals can lead productive lives without the debilitating effects of anxiety.

Building a Support System

No one should navigate anxiety alone. Building a network of support, whether through friends, family, or support groups, is crucial. Open communication about your struggles can foster understanding and provide relief. Creating accountability with a therapist or friends can also help by ensuring that the tools are used and practiced regularly, like building muscle memory.

How To Deal With Someone With High-Functioning Anxiety

Supporting someone with high-functioning anxiety involves understanding, patience, and encouragement. Here are a few strategies:

• Listen actively when they share their feelings, without rushing to offer solutions.
• Encourage professional help such as therapy or counseling if anxiety affects their quality of life.
• Help them maintain routines that can provide a sense of control and reduce anxiety.
• Be mindful of their triggers and try to create a supportive environment that minimizes these stressors.

How to Move Forward

Adopting these strategies requires commitment, but the benefits to your mental health are immeasurable. If you find yourself struggling despite these efforts, it might be time to reach out for professional help.

For anyone feeling overwhelmed by high-functioning anxiety, remember, help is available. Making an appointment with a specialized therapist can provide you with the support and tools needed to manage your anxiety effectively.