The Secret Struggle: How High Functioning Anxiety Affects Your Life
Have you ever found yourself feeling anxious even when everything seems to be going smoothly? Perhaps you're constantly overthinking every decision, worrying about the future, and feeling overwhelmed by even the smallest tasks. If so, you may be one of the many people living with high-functioning anxiety. Unlike traditional anxiety disorders, which can be debilitating, high-functioning anxiety is a more subtle form of anxiety that can be difficult to recognize and manage. People with high-functioning anxiety often appear calm and collected on the outside, but inside, they're struggling to keep it all together. In this article, we'll explore the world of high-functioning anxiety, including what it is, how it affects your life, and what you can do to manage it. So if you're ready to uncover the secret struggle of high-functioning anxiety, read on.
Understanding the Symptoms of High Functioning Anxiety
High functioning anxiety is not a formal diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), but it is a term used to describe individuals who experience symptoms of anxiety but are still able to function in their daily lives. Some of the common symptoms of high functioning anxiety include excessive worrying, perfectionism, overthinking, difficulty making decisions, and feeling restless or on edge.
Those with high functioning anxiety may experience physical symptoms such as headaches, muscle tension, and difficulty sleeping. They may also have a strong desire to control their environment or avoid certain situations that trigger their anxiety. While these symptoms may not be as severe as those experienced by individuals with other anxiety disorders, they can still have a significant impact on a person's quality of life.
The Impact of High Functioning Anxiety on Daily Life
Living with high functioning anxiety can be exhausting. On the outside, you may appear calm and collected, but on the inside, you may be constantly worrying about everything from work to relationships to finances. This can lead to feelings of overwhelm, burnout, and even depression.
High functioning anxiety can also impact your relationships with others. You may find yourself avoiding social situations or struggling to connect with others because of your anxiety. You may also have difficulty setting boundaries and saying no to others, which can lead to feeling overwhelmed and resentful.
In the workplace, high functioning anxiety can lead to perfectionism and overworking, which can ultimately lead to burnout. It can also impact your ability to make decisions and take risks, which can limit your career growth and potential.
Coping Mechanisms for High Functioning Anxiety
If you're struggling with high functioning anxiety, it's important to develop healthy coping mechanisms to manage your symptoms. Here are some strategies that may be helpful:
Mindfulness: Practicing mindfulness can help you stay present and reduce feelings of overwhelm. This can include meditation, deep breathing exercises, or simply taking a few moments to focus on your breathing.
Self-care: Prioritizing self-care can help you recharge and reduce feelings of burnout. This can include getting enough sleep, eating healthy foods, and engaging in activities that bring you joy.
Therapy: Talking to a mental health professional can be incredibly helpful in managing high functioning anxiety. A therapist can help you develop coping mechanisms, identify triggers, and work through underlying issues that may be contributing to your anxiety.
Other therapies: Seeking support from a naturopath, massage therapist, reiki or other avenues of support can also be very beneficial. Find a practitioner that can help to regulate your nervous system, bring that calm into your body.
Exercise: Regular exercise can help reduce symptoms of anxiety and improve overall mental health. This can include anything from going for a walk to practicing yoga to weightlifting. Even 5 minutes of stretching can make a difference.
How to Seek Help for High Functioning Anxiety
If you're struggling with high functioning anxiety, it's important to seek help. This can be a scary step, but it's essential to take care of your mental health. Here are some steps you can take to seek help:
Talk to your primary care doctor: Your primary care doctor can assess your symptoms and refer you to a mental health professional, if necessary. Utilize this avenue of support if you have a good relationship with your doctor, and you can feel supported and not dismissed.
Ask for a recommendation: If you have a friend or family member who has seen a mental health professional, ask them for a recommendation. Perhaps they like their counsellor and feel they could also be a good fit to support you. Or, perhaps their counsellor has a recommendation that could be a better fit for what you are needing support for.
Utilize your employee assistance program (EAP): Many employers offer an EAP, which provides free counseling and mental health services to employees.
Search for a therapist online: There are many online directories that can help you find a therapist in your area. You can also look for therapists who specialize in anxiety. Be sure to request a free consultation with a counsellor.
Ask them these questions:
Is what I am going through something you offer support for in your practice?
What types of therapies do you use?
Ask about the therapies if you are unsure of how they can be used to support you.
How do you feel you can be of support for me?
Why did you choose to be a counsellor?
What kind of professional developments opportunities are you involved in?
The Connection Between High Functioning Anxiety and Imposter Syndrome
Imposter syndrome is a psychological pattern where an individual doubts their achievements and feels like a fraud. Many people with high functioning anxiety also experience imposter syndrome. This can be due to the pressure they put on themselves to be perfect and the fear of being "found out" as inadequate.
Individuals with imposter syndrome may feel like they don't deserve their success or that they're not as smart or competent as others believe them to be. This can lead to feelings of anxiety, self-doubt, and low self-esteem.
The Link Between High Functioning Anxiety and Perfectionism
Perfectionism is another trait commonly associated with high functioning anxiety. Individuals with perfectionism may have extremely high standards for themselves and others, which can lead to feelings of anxiety, stress, and burnout.
Perfectionism can be both a cause and a symptom of high functioning anxiety. On one hand, the pressure to be perfect can contribute to anxiety and stress. On the other hand, anxiety can lead to perfectionism as a coping mechanism to try to control the environment and reduce feelings of overwhelm.
Tips for Managing High Functioning Anxiety in the Workplace
Managing high functioning anxiety in the workplace can be a challenge, but there are strategies that can help. Here are some tips for managing anxiety in the workplace:
Set boundaries: Learn to say no and prioritize your workload to avoid feeling overwhelmed.
Practice mindfulness: Take breaks throughout the day to practice deep breathing or meditation.
Communicate with your boss: Let your boss know if you're struggling with anxiety and work together to find ways to manage your workload.
Take breaks: Make sure to take breaks throughout the day to recharge and avoid burnout.
The Importance of Self-Care for Individuals with High Functioning Anxiety
Self-care is essential for individuals with high functioning anxiety. Prioritizing self-care can help reduce feelings of overwhelm and burnout. Here are some self-care strategies that may be helpful:
Get enough sleep: Make sure to get 7-8 hours of sleep each night to help manage anxiety symptoms.
Practice mindfulness: Take time to practice mindfulness throughout the day to reduce stress and anxiety.
Engage in activities that bring you joy: Make time for hobbies or activities that you enjoy to help reduce stress and promote relaxation.
Connect with others: Build a support system of friends and family who can provide emotional support and encouragement.
My own experience with high functioning anxiety
I had no idea that I was experiencing high functioning anxiety. I had never heard of this type of anxiety before. Being a people pleaser and perfectionist was at the top of the list of ways I tried to cope with my past trauma and chronic stress. This gave me a sense of control. Anxiety is all about the need to feel in control.
On the outside, I looked like I had it together, was a hard worker, organized, reliable, calm and always working to achieve more professionally. However, on the inside, I had a tremendous fear of failure, racing and ruminating thoughts, difficulty relaxing, and as already mentioned, perfectionism and people pleasing. I was always saying yes to everyone else, at the detriment of my own health.
I thought this way of living was normal. Accessing support and understanding all the triggers, thoughts, behaviours and emotions I experienced, I was able to see the similar patterns that arose. Utilizing the many tools listed above helped me to support my anxiety in a positive, healthy way.
Conclusion and Encouragement for Seeking Support
Living with high functioning anxiety can be a challenge, but it's important to remember that you're not alone. There are many resources available to help you manage your symptoms and improve your mental health. If you're struggling with anxiety, it's essential to seek help from a mental health professional. With the right coping mechanisms and support, you can learn to manage your anxiety and live a fulfilling life.
