High-functioning anxiety can feel a little like a double-edged sword.
A jam-packed schedule, a go-getter attitude, and ongoing success in the workplace might give the impression that you have everything under control. However, beneath the surface, there might be a constant flow of anxiety, overanalyzing, and self-doubt.
We see this all the time in our practice and know that dealing with these underlying challenges can be really draining. But mindfulness can help you focus on the here and now and ease anxiety.
Just a note before we dive into this topic: Mindfulness is a great tool, but remember that the goal is to change your relationship with anxiety, not to erase it.
Understanding High-Functioning Anxiety
Anxiety doesn’t always look the way we expect. Those with high-functioning anxiety often hide it behind success and productivity. High-functioning anxiety is more difficult to identify since it frequently coexists with achievement, in contrast to more obvious types of anxiety that disrupt day-to-day life.
What is High-Functioning Anxiety?
High-functioning anxiety shares many similarities with other types of anxiety disorders, but it does have its own unique characteristics.
Although someone may appear self-assured, confident, and competent on the outside, they may be plagued with self-doubt, perfectionism, or constant worry on the inside. Unlike generalized anxiety disorder, high-functioning anxiety doesn’t always lead to noticeable disruptions. The emotional toll it takes, though, can be just as significant.
Signs & Symptoms
Common signs and symptoms of high-functioning anxiety include:
Overthinking and worry: Reliving discussions or choices repeatedly, even when they went well.
Difficulty relaxing: Constantly feeling the urge to be active or productive, even when you have free time.
People-pleasing tendencies: A fear of disappointing others makes setting boundaries or saying no really challenging.
Even if they initially seem harmless or helpful, these symptoms can lead to burnout, stress, and emotional exhaustion over time.
How Mindfulness in Managing Anxiety Can Work Together
Mindfulness offers a way to approach anxiety with curiosity and compassion. By focusing on the here and now, mindfulness helps clear the mental clutter of "what ifs" and "should haves" that often contribute to anxiety. It teaches you to notice your feelings and thoughts objectively. This makes room for calm.
How Mindfulness Helps
Being mindful helps you stay in the present, which is very helpful for managing anxiety. High-functioning anxiety often centres on regrets from the past or worries about the future. Mindfulness provides a respite from that overthinking cycle by bringing your attention back to the here and now. Over time, this change lessens anxious thoughts and increases emotional resilience.
Reducing the Stress Response
Mindfulness practices can help regulate the body’s stress response. Mindfulness techniques like deep breathing or meditation activate the parasympathetic nervous system, lowering cortisol levels and encouraging relaxation throughout the body. This gradually lessens the physical signs of anxiety, like tense muscles or a racing heart.
How Mindfulness & The Brain Functions Work Together
While there are clear short-term benefits, mindfulness can also lead to long-lasting changes in your brain! A regular mindfulness practice can increase activity in the prefrontal cortex, which is the area of the brain in charge of making decisions and controlling emotions. The amygdala, linked to the body's fight-or-flight response, also becomes less active. This balance helps people respond to stress more gently and thoughtfully.
Practical Mindfulness Techniques for High-Functioning Anxiety
Adding mindfulness to your regular routine shouldn’t feel like a chore. That’s exactly the opposite of what we want! There are practical things you can fit into your day without it feeling overwhelming.
Mindfulness Meditation
Mindfulness meditation involves focusing on your breath or your body sensations. By zeroing in on the present, you can help quiet any mental noise you might be experiencing.
Guided Meditations
We love guided meditations. They’re an awesome place to start with mindfulness. With apps or online videos, you can learn helpful anxiety-reduction techniques. Guided meditations often incorporate breathing exercises, body scans, and visualizations to help calm racing thoughts.
Daily Meditation Practices
Even just a few minutes of meditation each day can make a difference. To do this, sit comfortably and quietly in the morning or evening, focusing on your breath or repeating a grounding phrase in your head.
Regular practice can help this become a natural part of your routine. If you keep at it, you may get to a point where you'll notice if you haven't meditated on some days!
Mindful Breathing
It’s just breathing, right? No, it’s actually so much more! Choosing to breathe mindfully can help anchor your focus and calm your nervous system.
Techniques for Calming the Nervous System
Breathing exercises, like the 4-7-8 technique (inhale for 4 counts, hold for 7, exhale for 8), can quickly reduce anxiety. These exercises are particularly beneficial in stressful situations since they stimulate the body's relaxation response.
Using Breath Awareness Throughout the Day
Mindful breathing doesn't need to be a formal or scheduled practice. You can use it to stay grounded during any stressful moment—like before a tough work meeting or in the middle of a busy commute. Taking a pause and inhaling a few deep breaths can help shift your mindset and bring some peace.
Mindful Movement
When we move our body in a specific and intentional way, we can release tension and foster relaxation. Mindful movement combines gentle physical activity with a focused awareness.
Yoga & Tai Chi
We're big fans of both of these practices! Yoga and tai chi emphasize slow, intentional movements paired with breath awareness, which help release tension and promote relaxation.
Incorporating Mindful Movement into Your Routine
You don’t need to book a 60-minute tai chi class or join a yoga studio to practice mindful movement. Simple stretches in the morning or a short walk while focusing on your surroundings can make a big difference.
Integrating Mindfulness into Daily Life
Establishing a mindfulness practice doesn't have to be complicated. Start small by introducing little routines into your day, such as mindful breathing while brewing your coffee in the morning or a brief meditation before you shut off the lights at bedtime. These little things add up over time, creating a more thoughtful way of living.
It’s normal to face challenges, like a wandering mind or difficulty finding the time. Remember that mindfulness is a practice. It's not perfection. It’s important to have some patience and grace with yourself. Adjust your routine as necessary.
If you’re ready to explore mindfulness for managing high-functioning anxiety, we’re here to support you. Our team can help you develop strategies and take that first step to a more peaceful and present life. Contact us or book an appointment to get started.