Managing High-Functioning Anxiety

Paula Gallagher on 06/14/2023

Anxiety can be debilitating, but there are things you can do to help it.

Anxiety is a natural human response to stress or danger. It is a feeling of unease, apprehension, or worry that can be accompanied by physical symptoms such as increased heart rate, sweating, and trembling. While anxiety is a normal and sometimes helpful response in certain situations, such as alerting us to potential threats, it can become problematic when it becomes excessive, persistent, and interferes with daily life.

High-functioning anxiety refers to a specific manifestation of anxiety where individuals experience significant anxiety symptoms while maintaining a high level of functionality in their everyday lives. People with high-functioning anxiety often appear outwardly successful, competent, and put-together, but internally, they may constantly worry, doubt themselves, and experience intense stress and pressure.

Individuals with high-functioning anxiety often set high standards for themselves, striving for perfection and fearing failure. They may engage in excessive planning, overthinking, and seeking reassurance to manage their anxiety. While they may be highly accomplished in their work or personal lives, they may also experience a constant state of worry, restlessness, and an inability to relax.

While some level of anxiety is normal, understanding signs and symptoms of excessive or high-functioning anxiety is essential since some people do not make the connection between their symptoms and their chronic stressors.

Common symptoms of high-functioning anxiety also include:

Excessive worry and challenges expressing emotions
Self doubt
Striving for perfection
Working long hours
Going above and beyond to make sure you don’t make an error
Setting impossibly high standards that even when reached, don’t leave you feeling satisfied
Tendency to dwell on past mistakes
Need to please others and difficulty saying no
Nervous habits and/or racing thoughts

For some, high-functioning anxiety could eventually lead to other anxiety disorders and mood disorders. Plus, the constant burden of stress can lead to physical imbalances such as upset digestion, sleep issues or chronic aches and pains. Regardless of the stage of anxiety, it is about gauging stress levels, recognizing when anxiety starts interfering with your day-to-day activities, and when to reach out for assistance.

Tips to Help Manage Anxiety

The following tips may help with some of the overwhelming feelings.

Become more self-aware and check in with yourself regularly to ensure you are weighing options to help feel in control and make informed decisions.
Try setting boundaries to help keep your stress levels down. If you are working extra long days, begin to reduce your hours one or two days each week.
Recognize it’s okay to say no. Saying no can help improve mental health through valuing ourselves and prioritizing our needs.

Other diet and lifestyle changes can also be very helpful when trying to work to reduce levels of anxiety:

Lifestyle changes (reduce stimulants including caffeine and nicotine, alcohol, and drugs)
Diet and exercise
Yoga, mindfulness, meditation, and acupuncture
Deep breathing
Making sleep a priority
Keeping a journal

Supplements to Help Manage Anxiety

1. GABA: Low levels of GABA have been associated with anxiety, agitation, worry, tension, separation anxiety, stress, panic, poor sleep, depression, and decreased tolerance for pain. Natural GABA production in the body is depleted when the body is under continued stress, or with sleeping disorders or some medications. GABA's primary function is to block certain nerve transmissions from over-firing. By preventing the overstimulation of neurons, moods and reactions to stress or anxious events are better managed. GABA helps the nervous system to better process information about fear, anxiety and stress and has a calming effect.

2. Ashwagandha: This is an adaptogenic herb that operates at the level of the overall body systems by maintaining balance with the chemicals, hormones and processes that run the human body. Ashwagandha literally adapts to what the body needs. It is best known for its ability to better manage the stress response by balancing cortisol levels. It also nourishes the central nervous system, promotes sleep, and relieves insomnia. It is especially useful for people who are exhausted from stress, complain about body aches, get sick easily, or have trouble falling and staying asleep. When taken during the day, this herb can help improve brain power by raising the level of acetylcholine, which positively affects learning and cognitive functioning.

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PATHWAY Chewable Gaba 200 MG

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GABA (gamma-aminobutyric acid) is a naturally occurring amino acid and one of the primary inhibitory neurotransmitters in the brain. GABA serves as an important calming agent and is beneficial during times of stress and anxiety. Because stressful conditions can cause GABA levels to drop, supplementation can provide many benefits. Our Chewable GABA provides 200 mg of patented PharmaGABA®. Studies show that PharmaGABA® reduces perceived stress, improves feelings of calmness, and enhances mental clarity and focus. Suggested Use: Adults chew 1 tablet per day, or as directed by a healthcare professional.

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PATHWAY Ashwagandha Extract 500Mg

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Ashwagandha is a beloved herb in the Ayurvedic pharmacopeia that has recently gained popularity outside of Ayurveda—and for good reason. While Ashwagandha brings a long list of benefits to the body, it is historically known as an Adaptogen. Ashwagandha supports the body’s resiliency to stress, while it also brings the amazing ability to energize and calm at the same time. Ashwagandha Extract is believed to help create and maintain vitality, energy, rejuvenation, and to avoid insomnia and other nervous conditions. The plant, scientifically designated as Withania somnifera, grows throughout India, the Middle East, and in parts of Africa. It contains steroidal lactones known as withanolides, which have been shown through scientific studies to be responsible for the health-promoting benefits of the plant.Features Standardized Ashwagandha Extract from Sabinsa, a world leader in Ayurvedic herbal extracts 500mg per capsule, standardized to 7% Withanolides Standardized Ashwagandha Extract has been used in numerous clinical studies, continuously showing its effectiveness against inflammation for over 40 years Gluten Free, Non GMO and Vegan Contains No dairy, wheat, gluten, corn, eggs, peanuts, soy, tree nuts, fish, shellfish, sesame, preservatives, artificial colors or flavors Benefits Ashwagandha Extract 500 mg Supports Energy and a Healthy Response To Stress. Helps maintain healthy cortisol levels. Helps reduce fatigue and improve energy. Acts as an adaptogen, helping to maintain the body’s healthy response to physiological and psychological stress. Helps maintain mental focus and acuity. Helps improve physical performance and strength. Helps maintain a positive outlook. Helps promote restful sleep. Helps maintain healthy blood sugar levels. Helps mitigate oxidative injury caused by nervous tension.

3. L-Theanine: L-theanine is an amino acid derived from green or black tea leaves and is linked to improved concentration, cognitive performance, memory retention and emotional well-being. L-theanine boosts calming neurotransmitters in the brain, helping to promote relaxation and lower brain chemicals associated with stress and anxiety. L-theanine is also effective at increasing the production of GABA.

4. 5-HTP: 5-hydroxytryptophan (5-HTP) is a by-product of the amino acid tryptophan, which the body converts into serotonin. 5HTP works to soothe the mind and provide internal comfort from stress and worry. Increasing the amount of serotonin in the brain appears to help brain cells communicate, which reduces symptoms of depression and improves mood.

Supplements should not replace other anxiety management strategies, such as therapy and lifestyle changes. They should be used in conjunction with a comprehensive approach to support your mental well-being. Always consult a healthcare professional before starting any new supplement regimen, as they can provide personalized advice based on your specific needs and circumstances.

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Managing High-Functioning Anxiety

Common symptoms of high-functioning anxiety also include:

Tips to Help Manage Anxiety

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