Exploring High-Functioning Anxiety
Anxiety looks different on everyone. For some, anxiety shows up as social withdrawal , and causes people to “flood” with emotions, essentially shutting down until the anxiety is worked through. In others, anxiety manifests as over-functioning, in what’s called high-functioning anxiety.
What Does High-Functioning Anxiety Look Like?
Individuals with high-functioning anxiety are often appear very successful. Their high-functioning anxiety means that they often push themselves to their limits, focused on being high achievers: strong organization skills, punctual, detail-oriented, and always helpful - they tend to say yes to anything that is asked of them, regardless of whether they really have the space for it.
Internally, these over-functioning individuals typically struggle. Often their need to over-achieve is centered around fear. This could be fear that something will go wrong if they aren’t prepared for every outcome, fear of disappointing others, and often this fear exists hand in hand with a feeling of guilt if they take time to rest.
How Do You Address High-Functioning Anxiety?
There is no one-size-fits-all approach to addressing high-functioning anxiety. There are, however, practices that can help you begin to address your high-functioning anxiety. At it’s core, high-functioning anxiety is really a set of coping strategies that you’ve learned in order to survive in your environment. And that’s okay - sometimes we do what we have to do to survive and function. By paying attention to your anxiety and being mindful of what triggers it, you can start to learn and implement new coping strategies that better serve you. The fear-based thinking, perfectionism, and need for control that high-functioning anxiety is centered on is not sustainable, and will never truly make you feel “better.” Instead, put energy into practicing self compassion - remember that you can feel anxious AND you can choose to be kind to yourself instead. Practice boundary setting like limiting how many work projects you take on at once, scheduling in time for self-care and relaxation, and interrupting anxious trains of thought with kind words for yourself. Ground yourself in the present moment through mindfulness practices like breath work or grounding exercises. Navigating high-functioning anxiety can be extremely complex and feel overwhelming, and we strongly recommend working with a mental health professional for assistance in navigating your anxiety.
Over-functioning strategies can feel subtle in your mind, it’s important to be aware of them to help prevent burn out and further anxiety. Put energy into yourself and your own mental health first - remember that you can’t pour from an empty cup.
If you’re ready to begin working iwth a counselor to improve your mental health and coping strategies, schedule a visit with Nicole Lee, LMHCA today!