Managing High-Functioning Anxiety: Tips for Finding Relief and Promoting Well-Being
Managing High-Functioning Anxiety: Tips for Finding Relief and Promoting Well-Being
High functioning anxiety is a condition where an individual experiences significant levels of anxiety, yet continues to function at a high level in their daily life. This can manifest as an individual who appears to have everything under control, is successful, driven, and accomplished, but is also experiencing intense feelings of anxiety and stress.
People with high functioning anxiety may struggle with the constant pressure to perform, fear of failure, and difficulty relaxing or enjoying downtime. They may also be perfectionists who set extremely high expectations for themselves, and worry excessively about making mistakes or letting others down.
Despite these challenges, people with high functioning anxiety often excel in their personal and professional lives, often driven by their anxiety to work harder, push themselves further, and achieve more. However, this can also lead to burnout and exhaustion, as the pressure to maintain high levels of performance can take a toll on their mental and physical health.
It's important to recognize that high functioning anxiety is a real condition that can have a significant impact on an individual's well-being.
Identify Triggers: High-functioning anxiety is often caused by specific triggers. To manage this type of anxiety, the first step is to identify the triggers that set off the symptoms. Keep a journal to track the patterns of anxiety and the situations that lead to it.
Exercise Regularly: Exercise has been shown to reduce anxiety by releasing endorphins, which are natural mood enhancers. Physical activity also helps reduce tension and stress in the body, which can alleviate anxiety symptoms. Aim for at least 30 minutes of moderate exercise daily.
Practice Mindfulness: Mindfulness is a technique that involves being present in the moment and accepting your thoughts and feelings without judgment. Mindfulness can help you manage anxiety by reducing the impact of negative thoughts and emotions. Try practicing mindfulness meditation or yoga.
Get Enough Sleep: Lack of sleep can worsen anxiety symptoms. Make sure you're getting at least seven hours of sleep per night. Establish a regular sleep schedule, avoid screens for at least an hour before bed, and create a relaxing bedtime routine to promote restful sleep.
Avoid Stimulants: Stimulants such as caffeine, nicotine, and sugar can exacerbate anxiety symptoms. Limit your intake of these substances, especially before bed. Try herbal teas or water instead of coffee or soda.
Practice Self-Care: Take care of yourself by engaging in activities that bring you joy and relaxation. This can include reading, listening to music, taking a bath, or spending time in nature. Prioritizing self-care can help you manage anxiety and improve your overall well-being.
Connect with Others: Social support can be an effective way to manage anxiety. Connect with friends and family members who provide a safe and supportive environment. Joining a support group can also be helpful, as it provides a space to connect with others who are dealing with similar challenges.
Set Realistic Goals: Setting realistic goals can help you manage anxiety by reducing stress and increasing feelings of control. Break down larger goals into smaller, manageable steps, and celebrate each accomplishment along the way.
Be Kind to Yourself: Finally, remember to be kind to yourself. Anxiety can be challenging to manage, and setbacks are normal. Give yourself grace and compassion as you work towards managing your symptoms.
While high functioning anxiety can be a motivator for success and achievement, it can also lead to burnout, exhaustion, and physical symptoms such as headaches, digestive issues, and insomnia. If you would like to learn more or have any questions, please don’t hesitate to reach out!