Anxiety is something we all deal with from time to time. Dr Jenny Brockis, speaker and best-selling author, delves a bit deeper into how we can better manage high-functioning anxiety.
That knot in your stomach, sweaty palms and rapid pulse is a sign your system is exhibiting stress. But what if your anxiety is something you’ve learnt to live with every single day? You don’t know others don’t experience the same, meaning high-functioning anxiety is commonly unrecognised or undiagnosed.
Outwardly, others see you as “having it all together” – driven, perfectionistic and excelling in your work. What they don’t see is the constant worry, rumination, self-doubt and stress putting you at far higher risk of stress-related illness, burnout and chronic fatigue.
What are the signs?
- Holding high standards is good, but not if you’re obsessing over the minutiae, never satisfied that you’ve done enough, or to a high enough level.
- This is the ultimate in procrastination.
This endless cycle of what-ifs hinders even simple decision-making and creates greater uncertainty.
- Difficulty switching off.
When stuck in a state of hypervigilance, you can’t relax or sleep, and your tight muscles can cause headaches and jaw clenching.
- Fear of judgement.
If the thought of receiving feedback or speaking up in front of others brings you out in a cold sweat, this can trigger a cycle of avoidance and increasing isolation or loneliness.
Seeking help
Anxiety is not necessarily a negative. Many anxious people are high achievers, highly successful and effective in their role. A healthy level of anxiety demonstrates concern for others. It’s associated with a strong desire to do well, to keep the peace, to follow the rules and be good global citizens. What matters is knowing if chronic anxiety is holding you back.
Here are 5 things to help:
- Remember all emotion is data.
Instead of seeing anxiety as being a good or bad thing, ask: “why am I reacting to this situation in this way, and what is it telling me?”
- Remember your core values.
If integrity, honesty and professionalism are your key values, tap into what helps you to adhere to these more closely and find greater purpose and meaning.
- Abandon comparison.
Comparison is unhelpful, and perfectionism is unattainable. As Oscar Wilde reminds us, “Be yourself, everyone else is already taken.”
- Practice rituals and strengthen your boundaries.
Saying ‘yes’ to opportunities that stretch your capability and ‘no’ to things that drain you is an art form you get better at with regular practice. Rituals can set you up for a good day or help you to unwind. These can include exercise, meditation, embedding a better sleep routine or spending more time in nature.
- Forget about being the Lone Ranger.
Seventeen per cent of the population deals with some form of anxiety, and there are a variety of techniques, including cognitive behavioural therapy, shown to help. Fostering a strong positive network of people who not only know you but care for you, is enormously reassuring and a powerful adjunct to reducing the symptoms. If high-functioning anxiety is getting in your way, it’s time to stop the struggle so you can truly flourish.
Dr Jenny Brockis is an award-winning speaker, trainer, coach, best-selling author, medical practitioner and lifestyle medicine physician. Her latest book, The Natural Advantage, is now available at major bookstores.