8 surprising, subtle signs you may have high-functioning anxiety
You take pride in your productivity and are vigilant about meeting deadlines. You always show up for your friends at social gatherings, and even keep up with your hobbies. On the outside you appear organized and successful, while on the inside you feel extreme anxiety and stress. Experts call this high-functioning anxiety—when constant stress masks symptoms of general anxiety.
Although not an official diagnosis under the DSM-5, which groups mental health disorders, high anxiety refers to a subtle and vague type of anxiety. You may have heard the phrase used to describe people who perform at a high level despite symptoms of anxiety.
People with high anxiety are often high achievers, perfectionists, and “type A,” whose anxiety symptoms are generally not noticeable and, therefore, difficult to treat.
Dr. “They may continue to excel in the professions,” says Neha Chaudhary, a child, adolescent, and adult psychiatrist at Massachusetts General Hospital and Harvard Medical School and chief medical officer of Modern Health. they, have many friends, and have strong relationships. But on the inside, they may struggle with common anxiety symptoms such as restlessness, extreme anxiety, trouble sleeping or fatigue.
People with high anxiety may cope with behaviors that make them appear successful or accomplished.
Dr. Michael Louwers, assistant medical director at Reset Medical and Wellness Center says: “The same personality traits that drive people to perform at their highest level often cause symptoms of anxiety. It usually starts with good intentions, such as setting goals and planning hard. However, those with this type of anxiety often set very high and unrealistic goals for themselves, resulting in procrastination or constant worry.”
Managing anxiety through birth Again Dr. Judith Joseph, psychiatrist and author of this book, says Dr. Judith Joseph. High Performance. “Most women are used to physical pain, after childbirth and menopause and this puts them at risk of [high-functioning anxiety] because they feel that they have to prove themselves regardless of the circumstances they live in.”
Many of the symptoms of overwork anxiety are similar to burnout, which is unusual as those who overexert themselves are at greater risk of burnout.
The subtle signs of high anxiety are at work, according to mental health experts
- Overworked and reluctant to take breaks
- Difficulty slowing down or taking vacations
- Feelings of guilt or shame over small failures or problems
- Objection to outsourcing
- Irritable easily
- To speak ill of yourself
- Micromanaging
- Trouble sleeping
How to manage high functioning anxiety
It is important to take the highest level of anxiety before it leads to other situations-and not to see over-working as the only way to calm the physical and mental symptoms of anxiety.
“People with high performance anxiety and depression will have symptoms but they can actually isolate themselves and appear to be working,” says Joseph. “If we wait until these people lose their function, we may be too late. Many of them become fatigued, have depression or anxiety, abuse drugs or have problems with medical if they are not treated or supported.”
Some people may benefit from talk therapy, medication, or a combination of both. There are also everyday tools that can help.
5 tools to manage high anxiety that work
- Give yourself another favor that cannot be done every day. Chaudhary says: “Recognizing when anxiety is high and taking a break can be very helpful, whether it’s at work or social commitments.
- Practice deep breathing every day: breathe in for four seconds, hold for four seconds, and breathe out for four seconds.
- Eat brain-boosting foods, including those rich in omega 3 fatty acids, B12, Vitamin D and magnesium. Brain foods not only reduce inflammation but can improve mood by helping to maintain energy. Consider adding berries, nuts and fish to your diet.
- Set aside 30 minutes each day just for you. Experts recommend that relaxation—walking, listening to music, calling a friend—will help calm the nervous system and slow down anxious thoughts. It’s about deliberately reframing to focus your attention on something else.
- Learn how to delegate and decline. Being a leader who interacts with people, will give you more time to take care of yourself and participate in other things that bring happiness.
“If you’re noticing signs and symptoms and struggling, know that you’re not alone, and resources are available,” says Louwers.
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