“Your values are the compass that guide you through life”

Do you have high functioning anxiety? Looking for ways to cope?

Acceptance & Commitment Therapy might be for you!

There is increasing evidence to show that ACT can help with anxiety.

What is high functioning anxiety?

High functioning anxiety is when people may experience anxiety around many things or something specific such as driving. Despite experiencing anxiety consistently, people can still function reasonably well in their daily lives. It is not recognised as a formal clinical diagnosis in itself.

Unfortunately, our society tends to encourage and praise busyness and stress. This is hugely unhelpful when we struggle with anxiety.

Although high functioning anxiety may not impair an individual's ability to function, it can still have a significant impact on their mental, physical, and relational well-being.

As it’s not an official diagnosis there is no standard list of symptoms. But, some of the signs of high functioning anxiety are:

Physical

• Fatigue

• Irritability

• Insomnia

• Tension

Cognitive

• Fearful of making mistakes

• Fearful of being a failure

• Fear of letting others down

• Fearful of uncertainty

• Uncontrolled worry

Emotional

• Inwardly anxious and fearful

• Overwhelmed

• Nervous

• On edge

Behavioural components

• Unhealthy boundaries

• Can’t say 'no'

• Can’t relax

• Perfectionist tendencies

• People pleasing

• Over productive

It might be that you have a diagnosis of an anxiety disorder such as Social Anxiety Disorder, Generalised Anxiety Disorder, Obsessive Compulsive Disorder, Hypochondriasis, Post Traumatic Stress Disorder, panic, Body Dysmorphic Disorder or phobia. BUT you might function really well. So high functioning anxiety isn’t necessarily a diagnosis on it’s own but might encompass a few other types of anxiety.

Understanding the Causes of High Functioning Anxiety

Psychologists believe that the root causes of anxiety are a combination of genetic and environmental factors. Some of the environmental factors that can contribute to anxiety include:

• Negative or stressful life events

• Exposure to long-term stress

• Having a family history of anxiety disorders.

• Certain physical health conditions such as thyroid problems can impact anxiety.

• Outside factors like alcohol and substance abuse can also contribute to feelings of anxiety.

• Some people might have been shy or nervous as children, which could be associated with a higher likelihood of developing high-functioning anxiety.

• Additionally, those who have achieved success at a young age may fall under this category.

While everyone is different and can experience anxiety for different reasons, it’s important to remember that having one of these risk factors doesn’t necessarily mean you have high-functioning anxiety. But if anxiety is effecting your life you do not need a diagnosis to have therapy.

Coping Strategies for High Functioning Anxiety

Get present

Anxiety in its nature is future focussed. If we can bring our minds into the present this can help us to stop getting tangled in anxious thoughts or worries. The present moment is the only place we can change, so it is really important to recognise what thoughts, feelings and sensations are showing up, in this moment, right now. Once we notice this we are then empowered to choose how respond, rather than being bullied by our own thoughts and feelings.

Self care

When we struggle with high functioning anxiety we tend to prioritise others over ourselves because we are fearful of judgement or letting others down. If we don't look after ourselves and mee our basic needs, it's no wonder we feel anxious. We need to break out of this vicious cycle by recognising and meeting our needs. How do you feel right now? And what do you need? It could be rest, nature, water, food, stretch, connection etc.

Drop the Struggle

When we struggle with, or try and fight our anxiety, it only gets amplified. We cannot control our own emotions, in fact the more we try to control them, the more that they control us. It makes sense that we want to control our anxiety but it's an uncomfortable experience. As problem solving beings we see anxiety as a problem and try to solve it. This doesn't work. We cannot choose what we feel or how long we feel it for, else mental health difficulties wouldn't even be a thing! However if we can learn how to drop the struggle with our emotions they don't get amplified.

Non attachment to thoughts (Defusion)

One of the most effective ways to reduce anxiety is by practicing non-attachment to thoughts. This means acknowledging that our thoughts are not a reflection of reality and that we have the power to observe and let them go. When we attach ourselves to our thoughts, we become consumed by them and they can cause us unnecessary stress. By practicing non-attachment, we are able to become more mindful and present, which in turn can help decrease our anxiety levels. Next time you find yourself caught up in a negative thought spiral, simply observe the thought, acknowledge it, and let it go without judgement. In ACT we call this Defusion, check out this post for more.

Prioritise the things that you value

When we struggle with high functioning anxiety our lives can end up narrowing around the things that we feel we 'should' do. This will only make us feel worse. Our values are like our life compass. We can be guided by them to live our dream lives. Broaden out your life to include the things that matter to you. Your anxiety & worry will bother you less because it is a smaller part of the picture.

What is important you? How can you get more of that?

Start setting healthy boundaries

Setting healthy boundaries is important for managing anxiety. It can be tempting to say yes to everything and everyone, but this can lead to feeling overwhelmed and being burnt out. Start by identifying what is important to you and what you are comfortable with. It's okay to say no to things that don't align with your priorities and values. Communicate clearly and kindly with others about your boundaries. This will not only benefit you but also strengthen your relationships. Remember that setting boundaries is a form of self-care and a necessary step towards managing high functioning anxiety.

Key points:

- High functioning anxiety is not an official diagnosis but many can relate to the experience.

- High functioning anxiety is treatable and can be managed.

If you want more support you can apply for 1:1 online therapy here.