High-Functioning Anxiety: Breaking the Cycle

Have you ever found yourself lying awake at night replaying a conversation in your head from days ago, just to make sure you said everything right? Do you find it nearly impossible to relax without feeling guilty or beating yourself up? Maybe you're feeling burnt out, constantly on edge, or overwhelmed by the pressure to do it all. If this sounds familiar, you might be living with high-functioning anxiety.

What is high functioning anxiety?

People with high-functioning anxiety tend to overfunction in their daily lives. They may appear organized, driven, and highly competent. A high-functioning employee may excel at their job, thrive in the workplace, and earn praise from supervisors. From the outside, others don't see the knots in your stomach, the tightness in your chest, or the constant worry. People don't understand the internal struggle with overthinking, self-doubt, harsh criticism, and the relentless pursuit of perfection.

Today, we will explore the characteristics of high-functioning anxiety, identify common signs and symptoms, and discuss steps to escape the cycle of overthinking and perfectionism.

Characteristics of high functioning anxiety

Perfectionism

Perfectionism often rides shot-gun with high-functioning anxiety. It is a belief that everything must be done right, everything must be perfect, and anything less than perfect is failure. A perfectionist sets impossible goals and feels crushed when they are not achieved. They may struggle to celebrate their accomplishments, focus on tiny flaws, and beat themselves up for small mistakes. Some people have difficulty making decisions and get stuck in "freeze" mode trying to determine the best possible solution before they act.

Overthinking

Overthinking, sometimes called rumination, can consume a person's thoughts. It feels a lot like having a mind that won't shut off. It is lying in bed replaying a comment you made at work. It is rehearsing future conversations, imagining every possible outcome, and planning the perfect response. Overthinking is your anxious brain's solution to worry. You replay situations, conversations, and scenarios in your head on a loop in an attempt to soothe your anxious thoughts and control the situation.

Social Anxiety

High-functioning individuals can struggle with social anxiety. They might excel in social situations and perform well, presenting themselves confidently and flawlessly. Inside, however, they may feel anxious and self-critical.

Difficulty Relaxing

A hallmark of high-functioning anxiety is the struggle to relax. Many individuals find it hard to unwind, feel guilty for taking breaks, and struggle to sit and do nothing. There is an ongoing drive to perform, be productive, and get things done.

Physical Symptoms

High-functioning anxiety can manifest physically and show up in the body. Many sufferers experience tension headaches, excessive sweating, gastrointestinal issues, muscle tension, chest tightness, racing heart, difficulty breathing, and struggle to fall asleep at night.

Breaking the Cycle: What to Do Next

Acknowledge Your Feelings

Start by acknowledging and validating your feelings. Recognize that feeling anxious is a natural human reaction. By accepting this fact, you can start to show yourself greater compassion.

Set Realistic Goals

Perfectionism fuels high-functioning anxiety. Challenge your need to be perfect and set a "good enough" standard. Embrace imperfection and accept the fact that mistakes are part of growth. Limit your comparisons to others.

Practice Mindfulness

Mindfulness practices like meditation, yoga, and deep-breathing exercises can anchor you in the present when your mind races ahead. Slow down, take some deep breaths, and return to the present moment.

Start Saying No

Learning to say no is vital. You can protect your energy by setting healthy boundaries and saying no to others. Overcommitment can often lead to burnout and learning to set boundaries will improve your relationship with others and yourself.

Integrate Self-Care

Self-care is not selfish! Dedicate time to activities that relax and recharge you. Give yourself permission to unwind and relax. Whether through exercise, hobbies, or enjoying quiet time, self-care can help to relieve anxiety by teaching your body to relax and unwind.

Get Support

Counseling and therapy play critical roles in helping people with high-functioning anxiety effectively manage their symptoms. Work with a therapist, engage in somatic therapy for the body, talk to your friends and loved ones, join a support group. Remember, you don't have to face anything alone.

A Final Reminder

Recognizing the signs of high-functioning anxiety is a crucial first step in reclaiming control. By practicing new strategies such as self-compassion, mindfulness, and the acceptance of imperfection, we can build a healthier relationship with anxiety. Remember, seeking help is a strength and allowing space for mistakes is essential in a world that often glorifies perfection. Embrace your journey and your imperfections.

If you are interested in getting support, follow this link to begin your healing journey with a licensed therapist