In today’s busy world, we often hear about anxiety. But there’s a type called high-functioning anxiety that many people don’t know about. Unlike other types of anxiety that can make life very hard, high-functioning anxiety isn’t always obvious because it can look like someone is just very busy and successful.
In this article, we’ll talk about the signs of high-functioning anxiety, how to handle it, and ways to deal with anxiety effectively.
What is High-Functioning Anxiety?
High-functioning anxiety is when someone seems to do well in everyday life, maybe even doing very well at work and keeping up with friends. But inside, they feel a lot of worry and stress.
This kind of anxiety can be hard to notice and deal with because people often hide it behind their successes and a busy life.
High-Functioning Anxiety Symptoms
Recognizing high-functioning anxiety can be challenging because it doesn’t always show the usual signs of anxiety.
Here are some typical symptoms:
- Perfectionism: Setting very high standards and being very critical of oneself.
- Overthinking: Always analyzing situations and worrying about what might happen.
- Procrastination followed by intense work: Putting off tasks because of fear of failure, then working very hard to meet deadlines.
- People-pleasing: Having trouble saying no and always trying to get approval from others.
- Restlessness: Difficulty relaxing and always feeling on edge.
- Physical symptoms: Having headaches, muscle tension, or feeling tired without any clear medical cause.
Managing High-Functioning Anxiety
While high-functioning anxiety can be challenging, it´s possible to handle it well. Here are some tips to help:
- Recognize Your Anxiety: The first step to handling anxiety that seems well-controlled is to notice and accept that it’s there. This can help you understand what causes it and what it feels like.
- Use Relaxation Techniques: Include relaxation methods like meditation, deep breathing, and yoga in your daily life. These can help lower anxiety by making you feel calm and focused on what’s happening now.
- Set Achievable Goals: Don’t set goals that are too hard to reach, as this can cause stress and sadness. Divide tasks into smaller parts that you can manage, and be happy about what you accomplish, even if it seems small.
- Set Limits: Learn to say no and set limits to keep your mental health in good shape. Focus on what’s really important to you and prioritize those tasks.
- Get Expert Assistance: Feel free to contact a therapist or counselor. Cognitive-behavioral therapy (CBT) and other therapy methods can offer useful strategies for dealing with high-functioning anxiety.
Ways to Handle Anxiety
Along with the methods mentioned earlier, here are some helpful ways to deal with anxiety:
- Stay Active: Being physically active helps reduce stress. Try to exercise for about 30 minutes on most days of the week to improve your mood and lower anxiety.
- Live Healthily: Make sure you get enough sleep, eat well, and avoid too much caffeine and alcohol, which can make anxiety worse.
- Build a Support Network: Talk to friends, family, or groups that understand your situation. Sharing your feelings can make you feel better and less alone.
- Relax: Do things that help you unwind, like reading, listening to music, or being outdoors.
- Practice Self-Compassion: Remember that it’s normal to have flaws. Treat yourself with the same kindness you’d show a friend.
Summary
Even if someone looks successful and calm on the outside, they might be secretly dealing with high-functioning anxiety. By recognizing the signs and using helpful ways to handle it, people can still enjoy life. It’s important to admit you have anxiety because that’s how you start to get better. With the right help and methods, you can control high-functioning anxiety and live a balanced life.
If you think this information was useful, please pass it on to others who could also learn from it about dealing with high-functioning anxiety. By working together, we can reduce the shame around mental health issues and help each other on our paths to better mental health.