Practical Tips for Managing High Functioning Anxiety in Daily Life
High functioning anxiety is kindaaa like being a duck: on the surface, you seem calm and collected, but underneath, you’re paddling furiously! Many people with high functioning anxiety manage to appear successful and put-together outwardly, while quietly struggling with chronic dysregulation on the inside. If you recognize yourself in this description, don’t worry—you’re definitely not alone. Below are some of my tricks and strategies for effectively navigating high functioning anxiety in daily life, with practical tips that you can start today.
Understanding High Functioning Anxiety
Before we dive into solutions, let’s quickly clarify what high functioning anxiety is. Imagine someone who seems like they have it all together: they’re always on time, their work is impeccable, and they’ve mastered the art of balancing a full plate of responsibilities. On the inside though, they’re dealing with constant worry, overthinking, excessively planning and preparing, have a perpetual sense of being overwhelmed, and are likely to identify with perfectionism or imposter syndrome. That’s high functioning anxiety in a nutshell.
Practical Tips for Managing High Functioning Anxiety in Daily Life
Tip 1: Reminder - it’s not that serious! (Even though it FEELS that way)
One of the characteristics of high functioning anxiety is the tendency to take yourself and what’s going on around you too seriously. It’s helpful to practice and embody keeping things light, playful, and embrace your quirks.
The Power of Laughter: How Humor Can Ease Your Anxious Mind
Laughter is often hailed as the best medicine, and for good reason. The power of humor in managing anxiety lies in its ability to disrupt negative thought patterns and elevate your mood. When you laugh, your body releases endorphins—natural feel-good chemicals that counteract stress hormones and induce a sense of relaxation. Humor can shift your perspective, making challenges seem less daunting and more manageable. Engaging in activities that make you laugh, whether it’s watching a funny movie, sharing jokes with friends, or simply finding humor in everyday situations, helps create a mental break from anxiety.
Play! Engage in Simple and Fun Activities to Lighten Your Anxiety Load
Incorporating play into your daily routine can be a refreshing and effective way to lighten your anxiety load. Engaging in fun activities helps shift your focus away from stress and fosters a sense of joy and relaxation. Simple, playful activities such as playing with your dog, coloring, playing a game, joining an adults sports league, or even having a spontaneous dance party in your living room can provide a nice mental break.
Tip 2: Boundaries are NOT overrated.
People with high functioning anxiety often struggle with setting boundaries. They fear that saying no will lead to disappointing others, conflict, or missing out on potential opportunities.
Learn to Say “No.”
Remember, “No” is a complete sentence! You don’t need to overly explain, justify, or apologize for it. Fro example, If someone asks you to take on an extra project and you’re already swamped, you could simply say, “I’m currently at capacity, but thank you for thinking of me.” The world won’t end if you decline (even though as you get practiced in this, it may feel this way at first), and your sanity will thank you.
Set Clear Boundaries
Establish boundaries in your personal and professional life. Think about areas in your life where boundaries need to be implemented and upheld. This might mean setting specific work hours or designating certain times for self-care. Communicate these boundaries clearly, and stick to them. Your future self will thank you for not answering emails at midnight.
Sometimes the person you need to set boundaries with is YOU.
Self-boundaries are personal limits we set to safeguard our own well-being and maintain balance in our lives. They are about honoring our own needs and respecting our own limits, which can involve managing our time, energy, and emotional health. For example, setting self-boundaries might mean deciding not to check work emails after a certain hour to ensure you have time to relax, or it might involve limiting social media use to avoid feeling overwhelmed. To set these boundaries, start by recognizing when you feel anxious or overextended and identify what might be causing these feelings. Establish clear rules for yourself, such as specific times for breaks or self-care activities, and stick to them consistently.
Tip 3: Practice Mindfulness (I knowwww but don’t knock it till you try it!)
Mindfulness is incredibly beneficial for high-functioning anxiety as it helps anchor you in the present moment, reducing the constant cycle of overthinking and worry. By focusing on your breath and observing your thoughts non-judgmentally, mindfulness allows you to manage stress more effectively and break free from the overwhelming pressure of perfectionism and self-criticism. Don’t worry mindfulness doesn’t have to be chanting or sitting cross-legged on a mountaintop. It can be as simple as taking a few moments to focus on your breath or savoring your morning coffee. Below are some of my tried and true favorites you can really do anywhere.
5-4-3-2-1 Grounding Exercise: To ground yourself in the present, start by observing your surroundings and naming five things you can see. Then, identify four things you can touch, followed by three things you can hear. Next, notice two things you can smell, and finally, one thing you can taste or have recently tasted. This exercise shifts your attention away from anxious thoughts and helps you reconnect with the here and now, offering a quick reset in any situation.
Deep Breathing: Find a comfortable seated position and close your eyes if you feel at ease doing so. Take a slow, deep breath in through your nose, allowing your abdomen to rise, then exhale gently through your mouth. Focus on the sensation of your breath entering and leaving your body. This practice helps calm the nervous system and brings you back to the present moment, making it a simple yet powerful tool to reduce anxiety and stress anywhere, anytime.
Single-Tasking: Choose one task, such as drinking a cup of tea or writing a note, and focus solely on that activity. Give it your full attention without multitasking or distractions. This practice enhances your ability to be present and improves concentration, making even small moments of everyday activities more mindful and fulfilling.
Body Scan: Take a few moments to close your eyes and focus on each part of your body, starting from your toes and moving up to your head. Pay attention to any areas of tension or discomfort, and try to relax those muscles as you breathe deeply. This practice helps you become more aware of physical sensations and can ease stress by promoting relaxation throughout your body.
Tip 4: Create a Daily Anxiety-Busting Routine
Consistency can be a lifesaver when managing high functioning anxiety. Establishing a routine can help create a sense of stability and reduce feelings of overwhelm. Plus us anxious folk love structure and routines in our day amiright?! Below I’ve included an example of a routine focused on managing high functioning anxiety. I provided a lot of strategies so please don’t feel that your routine should or needs to include so many steps. :)
Example Anxiety Busting Routine
Morning
Wake Up Early: Give yourself time to start the day without feeling rushed. Aim for a consistent wake-up time each day.
Mindful Stretching: Spend 5-10 minutes stretching or doing light yoga to wake up your body and release tension.
Deep Breathing Exercise: Practice deep breathing for 3-5 minutes to center yourself and set a calm tone for the day.
Healthy Breakfast: Eat a nutritious breakfast to fuel your body and mind, including foods rich in protein and fiber.
Gratitude Practice: Write down three things you’re grateful for to cultivate a positive mindset.
Midday
Short Walk or Movement Break: Take a 10-15 minute walk or engage in light physical activity to refresh your mind and reduce stress.
Mindful Lunch: Eat your lunch mindfully, paying attention to each bite and enjoying the flavors and textures.
Focus on One Task: Choose one key task to focus on and avoid multitasking. Complete it before moving on to the next task.
Midday Mindfulness: Practice a brief mindfulness exercise, such as a 5-minute body scan or a grounding exercise, to stay centered.
Afternoon
Hydrate and Snack: Drink water and have a healthy snack if needed to keep your energy levels stable.
Set Boundaries: Allocate specific times for work or tasks and set boundaries to avoid burnout. Take regular breaks as needed.
Mindful Moment: Spend a few minutes practicing mindfulness, whether through a quick meditation or deep breathing exercise.
Evening
Unwind with a Hobby: Engage in a relaxing activity or hobby you enjoy, such as reading, drawing, or listening to music.
Limit Screen Time: Reduce exposure to screens at least an hour before bedtime to improve sleep quality.
Evening Reflection: Spend 5 minutes reflecting on your day, noting any accomplishments and areas of gratitude.
Relaxing Ritual: Create a calming bedtime ritual, such as a warm bath, gentle stretches, or reading a book, to signal to your body that it’s time to wind down.
Bedtime
Consistent Bedtime: Aim for a regular bedtime to ensure you get adequate rest each night.
Deep Breathing or Relaxation Exercise: Practice a brief relaxation exercise, like deep breathing or progressive muscle relaxation, to ease into sleep.
Tip 5: Seek Support and Build Your Tribe
No one should navigate anxiety alone. Building a support network can make a huge difference.
Find Your Anxiety Support Squad
Connect with friends, family, or support groups who understand what you’re going through. Share your experiences and lean on them when you need to. Sometimes, just talking about your anxieties can make them feel less daunting. Especially when met with validation, understanding, normalizing, or a good ol “I totally get it. I feel that way sometimes too.”
Consider Professional Help
If your anxiety feels overwhelming, don’t hesitate to seek professional help. A therapist can provide tools, techniques, and a safe space to explore your feelings. It’s like having a personal coach for your mental health.
Final Thoughts
Managing high-functioning anxiety is a journey, and it’s important to be gentle with yourself along the way. Remember, the small changes and mindful practices you incorporate into your daily life can make a significant difference over time. Celebrate your progress, no matter how incremental, and know that it's perfectly okay to seek support when you need it. You’re not alone in this, and there’s a wealth of resources and strategies available to help you thrive. Keep nurturing your well-being, and take each day as an opportunity to embrace calm and balance. With patience and persistence, you’ll can your own path to a more peaceful and ease filled day to day experience.
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At Bianca VonBank Therapy, I offer a range of services aimed at supporting your mental health and well-being. In addition to Anxiety Treatment in New York, NY, I provide therapy for other various concerns. These include Binge Eating Disorder Treatment and Therapy for Millennials. Common topics addressed in therapy include body-image issues, burnout, perfectionism, and relationship issues. I am trained in evidence-based practices such as Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT). Whether you're seeking help for a specific problem or looking to enhance your overall mental wellness, I am dedicated to providing personalized and effective care to help you flourish. Reach out today to learn more about how I can help you effectively manage your anxiety.