High functioning anxiety is a lesser-known but increasingly common mental health condition that affects many individuals who may appear calm and successful on the outside but internally struggle with excessive worry, stress, and self-doubt. Unlike generalized anxiety disorder, high functioning anxiety often goes unnoticed because those who suffer from it tend to maintain high performance at work, school, or in social situations while silently battling overwhelming feelings.
What Is High Functioning Anxiety?
High functioning anxiety is not a formal diagnosis but rather a term used to describe people who experience chronic anxiety yet continue to function effectively in their daily lives. These individuals often appear organized, driven, and dependable, but internally may be plagued by:
Overthinking or racing thoughts
Difficulty relaxing or sleeping
Fear of failure or disappointing others
Constant need to stay busy
Physical symptoms like headaches or fatigue
5 Ways to Manage Anxiety and Stress Naturally
Practice Mindfulness and Meditation
Engaging in daily mindfulness or meditation practices helps ground you in the present moment, reducing rumination and stress. Even 10 minutes a day of focused breathing or guided meditation can significantly calm the mind.
Exercise Regularly
Physical activity boosts endorphins and improves mood. Activities like walking, yoga, swimming, or dancing not only distract you from anxious thoughts but also Manage stress hormones in the body.
Limit Stimulants Like Caffeine
Caffeine can exacerbate anxiety symptoms by increasing heart rate and triggering nervousness. Try switching to herbal tea or decaf alternatives to help maintain a calmer nervous system.
Maintain a Balanced Diet
Nutrient-rich foods support brainhealth and hormone regulation. Omega-3 fatty acids (found in fish and flaxseeds), magnesium (leafy greens), and B vitamins are especially helpful in reducing anxiety.
Establish a Consistent Routine
Having a daily routine brings predictability and structure, which can be comforting to those dealing with high functioning anxiety. Include time for rest, exercise, and leisure activities.
Best Treatment for Anxiety
While natural remedies and lifestyle changes can help, the best treatment for anxiety often involves a combination of approaches:
Cognitive Behavioral Therapy (CBT): Helps reframe negative thought patterns.
Talk Therapy or Counseling: Provides support and coping strategies.
Medication: In some cases, anti-anxiety medication prescribed by a healthcare provider may be necessary.
Support Groups: Sharing experiences with others facing similar challenges can offer comfort and practical advice.
How to Calm Anxiety Fast
If you're experiencing a sudden wave of anxiety, here are a few quick and effective ways to calm yourself:
Take deep, slow breaths: Inhale for 4 seconds, hold for 4, exhale for 6.
Splash cold water on your face or hold an ice cube.
Repeat a calming mantra like “I am safe” or “This feeling will pass.”
Do a quick body scan and release muscle tension.
Step outside for fresh air or a short walk.
Natural Remedies for Anxiety
In addition to lifestyle changes, consider the following natural remedies:
Herbal Supplements: Ashwagandha, valerian root, and passionflower are known for their calming effects.
Aromatherapy: Essential oils like lavender, chamomile, and bergamot can Manage stress levels.
Journaling: Writing down your thoughts and worries helps process and Manage mental clutter.
Sleep Hygiene: Prioritize restful sleep to improve emotional regulation.