Living with High Functioning Anxiety
High functioning anxiety is a term used to describe individuals who experience anxiety, but are able to mask their symptoms and continue to function in their daily lives. These individuals may appear to be highly successful, competent, and in control, but beneath the surface, they may be struggling with feelings of anxiety, self-doubt, and overwhelm.
Characteristics of High Functioning Anxiety
Individuals with high functioning anxiety often exhibit a range of characteristics, including:
Perfectionism: A need to be perfect and in control, which can lead to an excessive focus on details and a fear of making mistakes.
Self-criticism: A tendency to be overly critical of oneself, which can lead to feelings of inadequacy and low self-esteem.
Anxiety: A persistent feeling of anxiety or unease, which can manifest physically, emotionally, or mentally.
Procrastination: A tendency to put off tasks or decisions, often due to fear of failure or fear of not being perfect.
People-pleasing: A need to please others, which can lead to an excessive focus on others’ needs and a neglect of one’s own needs.
Symptoms of High Functioning Anxiety
While individuals with high functioning anxiety may appear to be functioning normally, they may experience a range of symptoms, including:
Racing thoughts: A persistent feeling of mental restlessness, which can make it difficult to focus or relax.
Physical tension: A feeling of physical tension or tightness, which can manifest as headaches, muscle strain, or gastrointestinal problems.
Emotional numbing: A feeling of emotional numbing or disconnection, which can make it difficult to experience or express emotions.
Sleep disturbances: Difficulty sleeping or experiencing restless sleep, which can exacerbate feelings of anxiety and fatigue.
Digestive problems: Experiencing digestive problems, such as irritable bowel syndrome (IBS), acid reflux, or stomach ulcers, which can be triggered by stress and anxiety.
Coping Mechanisms for High Functioning Anxiety
While high functioning anxiety can be challenging to manage, there are a range of coping mechanisms that can help. These include:
Mindfulness: Practicing mindfulness techniques, such as meditation or deep breathing, can help reduce feelings of anxiety and increase feelings of calm and relaxation.
Exercise: Engaging in regular exercise, such as walking or yoga, can help reduce feelings of anxiety and improve mood.
Journaling: Writing down thoughts and feelings can help process and release emotions, reducing feelings of anxiety and overwhelm.
Seeking support: Talking to a therapist or trusted friend or family member can provide emotional support and help develop coping strategies.
Self-care: Prioritizing self-care activities, such as getting enough sleep, eating a healthy diet, and engaging in relaxing activities, can help reduce feelings of anxiety and improve overall well-being.
Living with high functioning anxiety can be challenging, as individuals may feel like they are constantly “putting on a mask” or “pretending to be okay.” This can lead to feelings of isolation, disconnection, and burnout.
Additionally, individuals with high functioning anxiety may struggle with:
Feeling like a “fake” or an “impostor”
Difficulty asking for help or support
Feeling overwhelmed by responsibilities and expectations
Difficulty setting boundaries or saying “no”
Feeling like they are “just getting by” rather than truly living
Breaking the Cycle of High Functioning Anxiety
Breaking the cycle of high functioning anxiety requires a willingness to confront and challenge underlying thoughts, feelings, and behaviors. This can involve:
Recognizing and acknowledging anxiety: Acknowledging and accepting feelings of anxiety, rather than trying to suppress or deny them.
Challenging negative thoughts: Challenging negative and critical thoughts, and replacing them with more realistic and compassionate ones.
Developing self-compassion: Practicing self-compassion and self-kindness, rather than self-criticism and self-judgment.
Building a support network: Surrounding oneself with supportive and understanding individuals who can provide emotional support and validation.
Prioritizing self-care: Prioritizing self-care activities and making time for relaxation, rest, and rejuvenation.
Conclusion
Living with high functioning anxiety can be challenging, but it is not impossible. By recognizing and acknowledging anxiety, challenging negative thoughts, developing self-compassion, building a support network, and prioritizing self-care, individuals can break the cycle of high functioning anxiety and develop a more authentic, wholehearted, and fulfilling life.
