How Do You Deal with High Functioning Anxiety at Work?
Today, let's talk about this thing called high-functioning anxiety. We're often referring to people who, even with anxiety, keep up with their high-paced, productive lives. They may look cool, calm, and collected on the outside, but inside, they are often dealing with feelings of constant worry, needing to be perfect, and a huge fear of messing up. For those with high-functioning anxiety, jobs can be a battlefield since their anxiety isn't always noticed by others. In this blog post, let's dive into some practical ways you can tackle high-functioning anxiety at work.
What is high-functioning anxiety?
Understanding high-functioning anxiety is critical to better techniques and tricks to manage it. Unlike other types of anxiety that interfere with day-to-day life, people with high-functioning anxiety tend to excel in their career roles. But it comes with a price tag. Many experience:
Worrying (a lot). There's a constant worry about work-related tasks and the results.
Perfectionism. Setting sky-high standards and then feeling a ton of pressure to reach them.
Scared of failure. The fear of messing up or falling short can be downright paralyzing for those with high-functioning anxiety.
Overthinking. Individuals with this condition often find themselves dissecting situations and decisions to the nth degree.
Physical symptoms. Even if they seem relaxed, they may deal with physical symptoms like headaches, muscle tension, or stomach problems.
Spotting the signs of high-functioning anxiety at work
The first step to tackling anxiety at work is knowing the signs of high-functioning anxiety. Some common indicators include the following:
Can't concentrate because your thoughts are racing
Putting things off, then having crazy periods of productivity
You tend to avoid chit-chat or networking events
Not willing to delegate tasks
You say yes to everything and find it hard to say no
If any of this feels familiar, you need to acknowledge what you are feeling and start to actively manage your anxiety, with or without professional help.
How to tackle anxiety at work
Make self-care a priority. Self-care is not a luxury, it is a must when it comes to dealing with anxiety at work. Make activities that relax you and make you feel good a part of your routine.
Working out. Exercise can help you shake off stress and lift your mood.
Eating right. Balanced meals can really benefit your mental health.
Sleep. Ideally, try to aim for seven to nine hours of shut-eye each night.
Mindfulness practices. Techniques including mindful meditation or deep breathing can help chill out your mind.
Make projects achievable. Break down bigger gigs into smaller, doable tasks.
Allow room for error and delays. Plan deadlines that make room for unexpected hiccups.
Reward yourself. Be sure to take time to reward yourself for even the smallest wins.
Learn time management. Use calendars or task management apps to get your work in order.
Organize tasks by priority. Prioritize tasks based on urgency and importance.
Make time for focusing. Set aside specific times for focused work without distractions.
Talk about it. If you are up for it, share your worries with co-workers or managers you trust. Regularly ask for feedback so you are not always second-guessing yourself.
Learn to say no. Start practicing saying no when you already have too much on your plate. Remember, it's okay not to take on everything; focusing on quality over quantity is good for you and your job.
Consider professional help. A therapist who knows about cognitive-behavioral therapy (CBT) can help you with tools and ways to deal with professional anxieties. Do not eliminate the possibility of medication to help with high-functioning anxiety. Depending on how you're feeling, medication from your doctor might be an option.
Who can I call to help me manage my high-functioning anxiety in the workplace?
If you are struggling with managing your high-functioning anxiety, using the above practical tips can help you navigate the challenges you experience during your career. Our team at Real Talk Counseling can also help! Our office is located at 2128 McClintock Road in Charlotte, North Carolina, and can be reached at (980) 939-0991 to request an upcoming appointment with any of our in-person counselors and therapists. You CAN overcome high-functioning anxiety and lead a better quality of life each day in your career! Contact us today!
