Dealing With High Functioning Anxiety

High Functioning Anxiety: Understanding and Managing It

What is High Functioning Anxiety?

• Rob Dial introduces the concept of high functioning anxiety, emphasizing its prevalence in modern society.

• The term "anxiety" can be misleading; it is neither inherently good nor bad but exists as a natural response that can be harnessed positively.

• Common characteristics include overthinking, perfectionism, fear of judgment, and a deep-seated belief of inadequacy.

• Individuals may experience restlessness and an inability to relax even after completing tasks, indicating persistent anxiety.

• High functioning individuals often appear successful on the surface while struggling internally with stress and anxiety.

The Dual Nature of High Functioning Anxiety

• High functioning anxiety serves as a double-edged sword; it can drive motivation and creativity but also lead to overwhelming stress if not managed properly.

• Dial compares managing anxiety to using tools effectively—knowing when to utilize them for specific tasks is crucial.

• The challenge arises when individuals cannot turn off their anxious thoughts during downtime or personal time.

Strategies for Managing High Functioning Anxiety

Creating Routines

• Establishing routines helps create certainty in life, which can alleviate feelings of uncertainty that fuel anxiety.

• Research indicates that routines reshape brain activity positively, providing stability for those with high functioning anxiety.

Morning and Evening Routines

• Developing morning routines allows individuals to start their day with intention, filling their own cup before addressing external demands.

• Evening routines help signal the end of the workday, allowing mental closure and reducing lingering thoughts about work.

End-of-Day Routine

• A structured end-of-day routine involves tidying up workspace, shutting down electronics, reflecting on accomplishments, planning for tomorrow's tasks, and transitioning physically from work mode.

• Tidying workspace signals completion.

• Shutting down devices creates boundaries between work and personal life.

• Reflecting on achievements fosters positive reinforcement.

Techniques for Stress Relief

Breathing Techniques

• Implementing breathing exercises throughout the day helps discharge accumulated stress from the body.

• Long inhales followed by short exhales amplify stress temporarily before calming down through elongated exhales.

Closing Out Work Mentally

• Verbal affirmations like “I’m done with work today” reinforce mental closure at the end of each day. Setting clear boundaries regarding availability post-work hours is essential for maintaining balance.

Conclusion: Harnessing High Functioning Anxiety

• Recognizing high functioning anxiety as a tool rather than an obstacle allows individuals to use it productively while establishing routines that foster certainty in daily life.