What Is High Functioning Anxiety?
High-functioning anxiety, often referred to as “hidden anxiety” or “smiling depression,” describes a state where individuals manage to perform well in various aspects of life, such as work, relationships, and social situations, while experiencing persistent and overwhelming anxiety.
This anxiety often goes unnoticed by others due to the affected person’s ability to mask their inner turmoil with a facade of success and normalcy.
Symptoms of High-Functioning Anxiety
Identifying high-functioning anxiety can be challenging because it doesn’t manifest in the same way as more overt forms of anxiety. Some common symptoms include:
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Perfectionism: A constant drive to excel and an intense fear of failure.
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Overthinking: An excessive tendency to overanalyze situations and decisions.
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Insomnia: Difficulty falling asleep or staying asleep due to racing thoughts.
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Physical Symptoms: Chronic headaches, muscle tension, and gastrointestinal issues.
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People-Pleasing: A desire to gain approval from others, often at the expense of personal boundaries.
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Avoidance of Conflict: A fear of confrontation or disagreement that may lead to heightened anxiety.
People with high-functioning anxiety often internalize their feelings, making it difficult for them to seek help or even recognize that they need it. However, understanding these symptoms is the first step toward managing this condition effectively.
Coping Strategies for High-Functioning Anxiety
Managing high-functioning anxiety requires a multifaceted approach. Here are some strategies to help individuals cope:
1. Self-Awareness: Acknowledge your anxiety and its impact on your life. Identifying triggers can help you manage them more effectively. Keep a journal to track your feelings and recognise patterns.
2. Mindfulness and Relaxation Techniques: Incorporate practices like meditation, deep breathing, and progressive muscle relaxation into your daily routine to reduce anxiety levels. These techniques can help calm your mind and provide a sense of control.
3. Professional Help: Its vital to seek professional help before the situation worsens, cognitive behavioural therapy (CBT) can help start to correct the negative thinking although it can be a long process, Hypnotherapy is useful for calming the nervous system, the DELETE Method combines multiple methods to actually delete the negative thoughts causing anxiety.
4. Lifestyle Changes: Prioritise self-care by maintaining a balanced diet, regular exercise, and a consistent sleep schedule. These factors can significantly impact your mental well-being and help reduce anxiety.
5. Time Management: Organise your tasks and set realistic goals to prevent feeling overwhelmed. Break down larger projects into smaller, manageable steps to reduce anxiety related to deadlines and expectations.
6. Setting Boundaries: Learn to say no when necessary and establish clear boundaries in your personal and professional life. Overcommitting can exacerbate high-functioning anxiety.
Free resources
High Functioning Anxiety Test
High Functioning Anxiety Workbook
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