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How To Deal With High Functional Anxiety: 11 Strategies

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If you are struggling with anxious thoughts that aren’t a significant issue but affect your quality of life, you could suffer from high functioning anxiety. As opposed to other anxiety disorders, this kind of anxiety can cause individuals to be determined to accomplish more than being unable to cope with stress. People suffering from hyperfunctioning anxiety are usually described as overachievers of Type A. Since they seem to have everything in their life in good order, those observing are often unaware that they’re struggling internally.

If this is the case, continue reading for more strategies and tips to help.

What Is High Functioning Anxiety?

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Although high functioning anxiety isn’t a medical illness or medical issue, it triggers anxiety, feelings of overwhelm and tension, anxiety or generalized stress. The main difference between high-functioning anxiety and other disorders of anxiety is that the signs they cause don’t affect your daily life similarly. For example, people suffering from high functioning anxiety could be able to go to school, have an occupation, handle their personal affairs and have fun with family and friends. Most likely, they won’t realize they’re suffering.

A lot of successful people suffer from anxiety that is high functioning. They appear as very driven, motivated, and high-achieving individuals on the surface. They seem to have everything; however, their desire to excel and impress others creates discomfort within themselves. If untreated, high functioning anxiety may affect a person’s physical and emotional wellbeing and cause more problems later on.

14 Signs of High Functioning Anxiety

The condition doesn’t cause extreme or severe symptoms that others are likely to observe or affect a person’s everyday life. For instance, a person who suffers from high functioning anxiety might have a heart rate that is racing and stomach, shaky hands, or other signs when confronted with an anxiety-inducing circumstance or event. However, their symptoms tend to be more subtle than the all-out panic disorder. As a result, they can get through their discomfort and manage whatever’s before them, regardless of how they feel internally.

If you believe that your loved ones or whom you care about might suffer from an anxiety disorder that causes high functioning, Here are some typical indicators to be aware of:

  1. Perfectionism
  2. Fear of failing
  3. The tendency to work a lot and is prone to burnout
  4. A person who is easily pleased/finding it difficult to say “no.”
  5. The tendency to overthink, analyze too much and second-guess the choices
  6. Inability to relax because of racing thoughts
  7. The constant urge to move on?
  8. Changes in sleeping patterns (insomnia, sleeping longer than average, and so on.)
  9. A bit nervous in anticipation of coming events
  10. The superstitious beliefs and actions
  11. It isn’t easy to express emotion
  12. It is difficult to control and can be easily frustrated.
  13. Nervous habits such as nail-biting, cracking knuckles as well as playing around with hair often without even realizing
  14. Dependent on alcohol or other drugs to unwind

1. LEARN TO RECOGNIZE ANXIOUS THOUGHTS

If you’re trying to figure out how to reduce your anxiety, The first step is to determine what you’re feeling worried about. If the familiar feeling of dread starts appearing, it is a good idea to take a moment to contemplate your thoughts and feelings and then create a list of the triggers that have brought the emotions to rise. It is easy to brush the ideas that make you uncomfortable away, and they’ll get worse and cause more discomfort over time. Identifying the triggers that cause anxiety will aid in putting the right plan of action into place that allows you to manage your thoughts instead of taking them over on you.

2. KEEP THINGS IN PERSPECTIVE

After you’ve pinpointed why you’re feeling anxious, consider if the issues that weigh you down today will be relevant for a few days, months or even a whole year. Of course, certain things may be necessary. Still, if you’re an over-thinker or a worrier, You’ll likely find yourself placing a lot of importance on something you consider irrelevant in the overall scheme of the world. The key is to keep in touch with your thoughts and yourself often to ensure that you’re not getting caught in the trap of thinking that everything could be a disaster.

3. STOP TRYING TO BE PERFECT

There’s nothing wrong with trying to be your best in everything you do; the pressure to be perfect is typical for those suffering from high functioning anxiety. People who are perfectionists tend to be creating unrealistic expectations for themselves and frequently engage in the habit of avoiding or putting off work due to the fear of failing. Anyone obsessed with perfection cannot ever feel that they’re doing enough. This can lead to myriad issues, such as anxiety disorders, depression, and low self-esteem. In addition, people who are perfectionists tend to over-simplify to impress others and avoid failing. If this is you, keep in mind that perfection is a type of self-hatred. Seek to make progress instead.

4. WRITE DOWN 3 POSITIVE THINGS ABOUT YOURSELF EVERY MORNING

Many people who suffer from high functioning anxiety experience low self-esteem and confidence, and these emotions motivate them to work harder in the hope that they will perform better and impress others. This may seem reasonable on the surface, but the desire to be perfect can result in the creation of unrealistic targets, and when the goals aren’t met, it’s a cycle that repeats itself. If this is the case for you, you should get to the routine of noting 3 things that you appreciate about yourself every the morning to get your mind to concentrate on your best qualities and strengths. This may sound silly or repetitive, but it could affect your inner dialogue. Be sure to write these thoughts down on paper or keep your notes in the app for your smartphone to ensure they stay.

5. CHALLENGE NEGATIVE THOUGHTS

If you’re seeking tips to manage your anxiety and high functioning, you should begin to develop the habit of changing negative thoughts into positive ones. This method is more challenging to do than done and may be difficult for people with low self-esteem or self-confidence. The best way to master this idea is to note every negative thought in your head for a few days. After that, take the time to sit and change every negative review into a positive one. Be sure to use factual positive, and present-tense language. Practice, and with time, you’ll get more comfortable with the method, which will allow you to shift your focus when you begin to spiral into feelings of despair.

6. EDUCATE AND EMPOWER YOURSELF

If you have trouble with your confidence in yourself due to anxiety about failure, learn and inspire yourself! Learn from courses, read self-help books, seek out someone to mentor you, find trainers and do whatever it is that you must take to get rid of those obstacles and obstacles. Remember that to become proficient in something; you must first try it and resist the urge to give up when you feel like it is too hard. Your perseverance and hard work will pay off. Your confidence will receive a good boost, and you’ll (hopefully) be able to enjoy less anxiety.

7. TRY THE RUBBER BAND TECHNIQUE

Have you ever heard about The Rubber Band Technique? The concept is simple you put an elastic band on your wrist. Whenever you feel anxious or negative thought comes into your mind, You snap the bar and shout (or think) the word “STOP”. Then, you can respond with deep breathing or drinking a glass of water, or find ways to change the negative thought into an optimistic one or whatever you find to work for you. Try it, and you’ll be amazed at how effective it is! If you don’t wish to wear a rubber band on your wrist, this motivational band can be a great alternative!

8. FIND YOUR MANTRA

This is an alternate version of The Rubber Band Technique; however, many people like this approach because it allows you to make it more personal. Mantras are words or phrases repeated often to help keep your mind on track. Mantras are often used for meditation, but they’re an excellent tool for people who want to enhance their inner conversation and lessen anxiety and stress. Choose a phrase or word that has meaning for you and your unique issues, and every time you are in a negative state, Repeat your mantra until your thoughts change. Many people find it beneficial to place their mantra prominent in their house and office. Some even get their motto tattooed onto their bodies. The sky is truly the limit!

9. DO SOME PERSONAL HOUSEKEEPING

The root of anxiety that is high functioning isn’t understood or researched. There are a variety of ways to influence our mood. Apart from being a victim of perfectionism as well as low self-esteem, bad diet, insufficient exercise, excessive consumption of alcohol, drinking too much caffeine, a lack of vitamin D and sleep deprivation could cause anxiety and make it more severe.

If you’re looking to lessen anxiety getting control of these behaviours is crucial. It’s also essential to do some inner reflection, too. Are you content? Do you feel relaxed and at ease in your own body? Do you feel fulfilled by your job? Do you feel regret and guilt over something you have to eliminate? What is the quality of your interactions with your closest family members and your friends? Be honest with yourself as you think about these issues. If you find specific areas of your life that trigger feelings of anxiety, stress and negative emotions, commit to making some changes and set a strategy to follow. Return to an exercise and healthy eating routine, consider applying for an increase at work and seek a therapist who can assist you in letting you forget past mistakes and engage in those difficult conversations with your loved ones and family to let the dust settle. Your body and your mind will be grateful!

10. COMMIT TO REGULAR SELF-CARE

Contrary to what people believe, Self-care isn’t selfish; it’s necessary! Suppose we focus on all the emotional, physical, mental, and other aspects that spiritually affect our lives. In that case, we can reduce emotional problems (hello anxiety!) and their physical reactions, give us more motivation and energy, and empower us to take on the challenges life throws our way. You can concentrate on various self-care techniques to make it easier to prioritize and maintain your health and choose to make them as straightforward or as complex as you like. Meditation, deep breathing and yoga are excellent methods of relaxation; however, if yoga isn’t your style, There are other methods to aid in naturally reducing stress. Here are some suggestions to think about:

  • Colouring. For good reasons, colouring books for adults gained popularity just a few years ago. Colouring is a great way to relax your brain and an excellent way to reduce stress and keep your mind at the moment. It’s very portable, making it a perfect choice for lunch breaks, travelling while waiting in the waiting room of a doctor’s office or the hospital. There are plenty of fantastic colouring apps for your tablet or smartphone.
  • Jigsaw puzzles. Suppose you don’t like colouring, but you’re interested in having something you can do on your own and with family members at the end of the day to relax the day. In that case, jigsaws are an excellent idea to look into (this “Things I ate in my time as a Kid” puzzle is fantastic!). My sister and mom were always working on puzzles while I was growing older, and when it was invented, the puzzle mat was created, and it made it easier to take it home in the middle of the day.
  • Journaling. For those who love writing, journaling is an excellent way to unwind. Journaling in a journal is the perfect outlet to promote calm and provide a sense of perspective. It helps find triggers and patterns and offers solutions. It also makes you concentrate on the subject you’re writing about, which is an excellent way to remain focused and present. We’ve written an entire article on journaling to improve your emotional wellbeing with our top journal prompts and guided journals, and you can read it on our website.
  • Take a bath. When I ask my buddies about their top self-care rituals, they’ll tell me that the most frequent answer I receive is a relaxing bath with candles following a highly stressful day. If you’re seeking ways to unwind and ease your stress that is simple to incorporate into your daily routine, This is an excellent option to give a go!

11. TALK TO A PROFESSIONAL

If you suffer from high functioning anxiety and the advice and suggestions provided in this article aren’t working, do not be afraid to speak to professionals. Although it may be a bit scary, you must manage your health, and it’s relaxing to let your stress on an individual.

If you suffer from anxiety that is high-functioning, I hope that the suggestions in this article can be helpful for you. Be sure to train your brain to identify and confront anxious thoughts. Choose to make progress rather than perfection, educate and inspire yourself, and take the initiative to put yourself and your needs at the top of your list.