The person you consider a “perfectionist” may actually be suffering from anxiety caused by a desire to prove they have it all.
Although not a formal diagnosis per se, high-functioning anxiety disorder refers to people who overwork themselves to cope with persistent stress, self-doubt, and fear of not achieving their goals.
Nearly 7 million Americans have been diagnosed with generalized anxiety disorder, and high-functioning anxiety disorder is a subset of them.
However, the actual number is likely to be even higher, given that not everyone has access to professional help.
People with high-functioning anxiety are often high achievers with successful careers, but they also struggle with near-constant self-criticism. No amount of positive feedback or rewards can fix that.
said Dr. Neha Chaudhary, a child, adolescent, and adult psychiatrist at Massachusetts General Hospital and Harvard Medical School. luck: “They may still be excelling in their careers, have many friends, and have strong relationships.
“But internally, they may be battling common anxiety symptoms such as restlessness, excessive worrying, sleep problems, and fatigue.”
High-functioning anxiety can manifest in several ways. People can overwork themselves and be reluctant to take breaks, often finding it difficult to slow down or take time off.
People with high-functioning anxiety are often high achievers with successful careers, but they struggle with constant self-criticism. Finding it difficult to overcome the emotion despite receiving positive feedback or rewards
They may feel intense guilt or shame over small failures or setbacks, and resist delegating tasks to others, believing that they must handle everything themselves.
This can lead to irritation, frustration, and constant negative self-talk. Micromanagement becomes common as they strive for perfection down to the smallest detail.
In addition, sleep disturbances are another sign, as anxious thoughts often prevent you from fully relaxing.
“The same personality traits that drive individuals to perform at their highest level often foster symptoms of anxiety,” said Dr. Michael Lowers, associate medical director at Reset Medical and Wellness Center.
“It often begins with good intentions, such as goal setting and careful planning. However, people experiencing this type of anxiety usually set incredibly high and unrealistic goals and The result is procrastination and constant worrying.”
People with this subset of anxiety disorders often also experience physical symptoms such as sweating, muscle tension, lightheadedness, migraines, a racing heart, and numbness in the toes and fingers.
Although anyone of any age or gender can be affected, women are twice as likely as men to develop generalized anxiety disorder during their lifetime.
It’s important to pay attention to the signs of high-functioning anxiety disorder. Ignoring it can lead to overwork and burnout, as well as worsening anxiety and depression in other areas of your life.
Dr. Judith Joseph, a psychiatrist and author of High Functioning, says, “People with high-functioning anxiety or depression may have symptoms but push themselves too hard to appear functional.” There is a possibility that
“If we wait until these people are no longer able to function, it may be too late. Without treatment and support, many of them will develop burnout, depression and anxiety, and abuse substances. , or develop medical problems.”
To combat high-functioning anxiety, it’s important to give yourself some grace and accept that not everything will go well every day.
Recognizing when your anxiety is rising and taking a break from work or social commitments can help you manage stress.
It’s also helpful to incorporate deep diaphragmatic breathing into your daily routine: inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds.
Nourishing your brain with foods rich in omega-3 fatty acids, B12, vitamin D, and magnesium, such as berries, nuts, and fish, can help maintain energy, reduce inflammation, and boost mood.
Experts recommend setting aside at least 30 minutes of time for yourself each day, whether it’s for a walk, listening to music, or chatting with a friend, to calm your nervous system and break the cycle of anxious thoughts.
Finally, learning how to delegate tasks and say “no” when necessary gives you more time to care for yourself and engage in activities that bring you joy.
Therapy is an important tool for overcoming anxiety, and many people talk specifically about therapy. Therapy works by helping people reframe unhelpful thoughts about life and change coping mechanisms and behaviors that may contribute to anxiety.
People in therapy are often taught to think of anxiety not as a negative emotion, but rather as a “useless” emotion that should be acknowledged but not dwelled on.
A qualified therapist might encourage a person to say, “I have anxiety, and it’s okay.” It doesn’t make me a bad person or inherently flawed. ”
Instead of being self-critical and looking for what could go wrong, people working in high-functioning societies are taught to look for solutions to improve symptoms and to perform their duties without too much confidence. Masu.
Mindfulness exercises such as guided meditation and breathing exercises, also known as “future trips,” are tools commonly used to ease people’s anxiety about the future and the unknown.
Concentrating on one thing or moment increases feelings of calm and peace.
Deep, disciplined breathing also regulates the parasympathetic nervous system. The parasympathetic nervous system triggers the “rest and digest” response, which is the opposite of the anxiety-inducing “fight or flight” response caused by the sympathetic nervous system.
However, anxiety also has its benefits. Many people with anxiety are empathetic, natural pacifists, and rulers. They often have a strong desire to overcome obstacles and prove non-believers wrong.
