In the fast-paced world we live in, mental health challenges are becoming more prominent, and among them, high-functioning anxiety is often overlooked. While anxiety is typically connected with obvious signs like panic attacks or greatest nervousness, high-functioning anxiety is much more subtle, and people who experience it often seem completely put together on the outside. Yet covering the surface is a constant suggestion of worry, stress, and unease. In this article, we will survey eight subtle signs of high-functioning anxiety and offer practical ways to manage it effectively.
Constant Overthinking
People with high-functioning anxiety often find themselves overthinking almost everything. From the smallest resolution to bigger life choices, there’s an ongoing mental loop of questioning, analyzing, and second-guessing. You might replay conversations or events repeatedly in your mind, worrying about how you were recognized or wondering if you made the right decision.
How to Ease It:
To break the cycle of overthinking, practice notice techniques. Meditation, deep breathing, or simply focusing on the present moment can help quiet your mind. Journaling is also an excellent way to express your thoughts and gain clarity. Writing down your worries lets you see them impartially and challenge any irrational fears.
Perfectionism
High-functioning anxiety is often displayed as a desire for perfection. Whether it’s shining at work, maintaining a clean home, or keeping up with social expectations, there’s a non-stop drive to do everything perfectly. You may feel like your self-worth is tied to your ability to achieve perfect results, which can create an overwhelming sense of pressure.
How to Ease It:
Recognize that perfection is an unrealistic and impossible goal. Learn to set more logical standards for yourself and practice self-compassion when things don’t go as planned. Reasonable Behavioral Therapy (CBT) can be a helpful tool for addressing perfectionistic thoughts and returning them with healthier, more balanced views.
Chronic Fatigue
Despite appearing highly productive, those with high-functioning anxiety often feel constantly weary. The constant mental and emotional energy required to maintain a façade of control and ability can lead to burnout. You may have trouble relaxing, and feeling constantly on edge, even when you’re believed to be resting.
How to Ease It:
Order rest and recovery. Establish healthy sleep habits and try to stick to a routine. It might also help to engage in tonic activities such as yoga or gentle exercise. Setting aside time for true relaxation – not just “being busy” – is key to reloading your energy.
Difficulty Saying No
If you struggle with high-functioning anxiety, you may find it difficult to say no to others. Whether it’s agreeing to take on additional projects at work or performing at social events you don’t want to attend, you may fear letting people down or disappointing them. This can lead to promises, stress, and resentment.
How to Ease It:
Set healthy boundaries by practicing firmness. Start small by saying no in low-stakes situations, and gradually work your way up to bigger requests. Remember, saying no is not a reflection of your value or worth. It’s an important part of self-care and maintaining your mental health.
Fear of Being Judged
You may regularly worry about how others recognize you, guiding self-consciousness and a heightened sense of social anxiety. This fear of judgment can make you feel like you’re always “on,” trying to manage how you present yourself in every situation, whether at work, with friends, or in social settings.
How to Ease It:
Challenge your fear of judgment by reminding yourself that people are usually far more focused on their own lives than on examining yours. Cognitive restructuring, a technique often used in CBT, can help you build negative thoughts and replace them with a more realistic, balanced outlook. You can also work on building self-confidence by practicing self-acceptance.
Tendency to Dismiss Your Emotions
People with high-functioning anxiety often minimize or dismiss their emotions, powerful themselves that they should be able to handle things on their own. You might feel engulfed but push through without acknowledging the emotional toll. This emotional crushing can lead to an internal buildup of stress, eventually causing physical symptoms like headaches, digestive issues, or muscle tension.
How to Ease It:
Make time to process your emotions instead of bottling them up. Practice emotional proof by acknowledging how you feel, without judgment. This can be done through journaling, talking with a therapist, or revealing to trusted friends. It’s also important to permit yourself to feel – you don’t have to be “fine” all the time.
A Compulsive Need to Stay Busy
Keeping yourself occupied with tasks, whether at work or in your personal life, can be a coping mechanism for high-functioning anxiety. You may feel that if you stop moving or take a break, your anxiety will become more clear or harder to manage. As a result, you fill your schedule to avoid facing your emotions.
How to Ease It:
Learn to embrace stillness. Scheduling downtime is important, even if it feels uncomfortable at first. Capture relaxing hobbies, spend time in nature, or practice mindfulness to help you unwind. It may take time, but the goal is to find comfort in being with yourself without the need to always be doing something.
Physical Symptoms of Stress
While your anxiety may be psychological, it is often displayed physically. People with high-functioning anxiety might experience symptoms such as muscle tension, headaches, stomach issues, or even dizziness. These physical signs often go unnoticed or are assigned to other causes, but they’re a direct result of chronic stress and anxiety.
How to Ease It:
Include regular relaxation practices into your routine, such as deep breathing, progressive muscle relaxation, or yoga. Regular physical exercise can also help release built-up tension and improve your overall well-being. Further, make time for self-care practices that nurture your body and mind, like massage therapy, taking warm baths, or simply resting.
Managing High-Functioning Anxiety
Managing high-functioning anxiety requires a fusion of self-awareness, proactive coping strategies, and sometimes professional support. The key is to address both the mental and physical aspects of anxiety, allowing you to find a healthier balance between your burden and your well-being.
1. Seek Professional Support:
If your anxiety feels very large or difficult to manage, a therapist or counselor can help you develop strategies to cope. Logical Behavioral Therapy (CBT) and other therapeutic modalities are effective in treating anxiety.
2. Build a Support Network:
Surround yourself with understanding friends, family, or support groups who can help you cross the challenges of anxiety. Having someone to talk to can make a notable difference.
3. Practice Self-Compassion:
Be kind to yourself. High-functioning anxiety often comes with feelings of poverty or self-criticism. Replacing these negative self-judgments with compassion can help decrease the pressure you place on yourself.
Final Thoughts
High-functioning anxiety can be lead-on because it doesn’t always show up in clear ways. Yet it can still take a toll on your mental and physical health. By allowing the subtle signs and taking steps to manage your anxiety, you can begin to reclaim control and ease the burden of continuous worry and stress. Taking care of your mental health is not a luxury – it’s a necessity.
