How to deal with high-functioning anxiety: 5 tips from a psychologist

WHAT IS HIGH FUNCTIONING ANXIETY?

High functioning anxiety is a term used to describe people who experience significant anxiety symptoms, yet function well enough to cope with their everyday lives at work, at home and in their relationships. They often do not meet full criteria on the Diagnostic and Statistical Manual of Mental Health (DSM-V) to receive a clinical diagnosis. However, this does not mean that their anxiety is not real or does not warrant care. Here are a few tips on how to better cope with anxiety. 

Pause

Sometimes when we experience anxiety, we feel pulled to many different directions and there seems to be a million things we have to do. Taking the time to pause might be the last thing you want to do, but is often very much needed. During the work day, close your eyes and recognize what is happening within yourself, even if it is just for a few seconds.  Take note if you are experiencing any emotions, or if there is tension in your body.  Just the recognition of your internal experience helps you become more in control of your emotional state. 

Slowing down

If we consider the physiological reactions of anxiety, it is not difficult to see that most of the symptoms, (e.g. increase heart rate, shallow breathing, fidgeting, shakiness) are “activating” physiologically. One way to “trick” your body is to do the opposite by engaging in “slowing down” activities. These might include deep breathing to slow down your breaths and heart rate, taking a bath, singing, meditating, stretching exercises. A caveat is that these kinds of interventions work best at the onset of your anxiety, so it is important to engage in these activities as soon as you recognize you might be experiencing anxiety. 

Leaning in

Anxiety is often worse when you try to avoid what is keeping you anxious. When you are overwhelmed with thoughts and can’t get rid of them,  we can gain control by simply engaging with and leaning into these thoughts. Some ways to do that might include making a list of these thoughts, journaling, or even artistic expression of your thoughts such as painting and drawing. This could help you feel more in tune, thus more in control of your internal emotional experience. 

Create structure 

When anxiety ensues, a lot of people feel frazzled, lost, or even blanked out. Creating structure helps us contain anxiety. Think of “structure” as a box that contains all that is going on in your mind. Make a plan, create a schedule, make yourself a to-do list, whatever is helpful to your situation.  For example, if you are anxious about finishing a project, write down all the steps that are involved in reaching your finished product, and plan out when you would complete each step. My clients that tried this trick often tell me that once they do this, the task that once felt insurmountable doesn’t feel as scary anymore. 

Therapy 

Engaging in weekly individual therapy helps you process the root causes of your anxiety and further your understanding of your usual coping strategies that no longer serve you. Your therapist could also help you develop health coping skills and find what works for you when it comes to facing  your stressors. Therapy is an investment that not only costs your money, but also your time and emotional energy; However, this is an investment that you would see paying off for the rest of your lifetime. 

I hope that this article encourages you to try some of these tips to take care of yourself. Life itself is difficult enough, and I hope that taking a small step toward self care reminds you to be compassionate and gentle toward yourself.