A complete guide to the symptoms, self-diagnosis methods and relief techniques of high-functioning anxiety disorder to help you understand and improve your anxiety and regain inner peace.
Have you heard of the term ‘High-Functioning Anxiety’? This is not a formal medical diagnosis, but rather describes a specific behavioral state. When you find yourself biting your nails and scratching your hair unconsciously when you are nervous, feeling tired but unable to fall asleep at night, or writing down your calendar for every little thing, you may be experiencing high-functioning anxiety.
Understanding High Functioning Anxiety Disorder
Although these behaviors may not seriously affect daily life, they are often troubled by fear inside and find it difficult to feel true happiness. If these anxiety issues are ignored, long-term accumulation may have a serious impact on mental health and even develop into depression.
Want to know if you suffer from anxiety? You can self-assess using the following professional scale:
- SAS Self-Rating Anxiety Scale test
- SDS Self-Rating Depression Scale Test
-Smile Depression Tendency Test
Typical characteristics of high-functioning anxiety disorder
High-functioning anxiety often leads to increased stress in life, insomnia, and difficulty in truly relaxing even on vacation. According to a study on the PsycTest official website (www.psyctest.cn), the following are common characteristics of patients with high-functioning anxiety disorder:
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Outstanding career performance and strict self-requirements
Generally speaking, it is not easy to identify people with high-functioning anxiety, but most people with high-functioning anxiety have some characteristics, the most prominent of which is ‘good work performance’ - they are usually very ambitious in their careers, and The results that appear to be outstanding and positive are actually achieved because you are worried that you will not succeed and do more than others.
Perhaps it can also be said that perfectionists in the workplace have very high requirements for themselves. At the same time, they are also easily disappointed or dissatisfied with themselves, so they often accumulate negative emotions deep in their hearts. -
Put even the smallest things on your schedule
Because I feel that listing things on the schedule can improve the efficiency of doing things, but I often lie in bed still thinking about what I have not finished today and what I have to do tomorrow and feel very anxious. -
The body is tired but the mind keeps moving
Because people with high-functioning anxiety disorder are constantly thinking about what happened today and thinking about the future. Even if their bodies are very tired, they still can’t fall asleep in bed, which ultimately leads to insomnia. When you don’t get enough sleep, your body and mind will be greatly affected, and it is also one of the reasons why you develop depression. -
Cancel parties temporarily and like to be alone
People with high-functioning anxiety disorder are very concerned about their interactions with others. When attending parties, they often feel that they are not ‘being themselves’ and feel very tired. Therefore, they often cancel the activities they originally planned to participate in. In addition, they need to be alone with themselves. Only at this time can I feel relaxed.
Effective ways to relieve high-functioning anxiety disorder
When you find that you may have high-functioning anxiety, you should start to actively adjust your lifestyle. The following tips are quite effective methods to relax your body and mind:
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Get enough sleep:
Anxiety becomes more serious when you are stressed and sleep deprived. Therefore, the first thing to adjust is your sleep time. Force yourself to sleep 6-8 hours a day, and regard adequate sleep as a ’to-do list’ and ’to-do list’. Complete the mission’. -
Daily set healing time:
When you are plagued by work pressure and anxiety every day, you must let yourself escape at the right time and do 30 minutes of exercise every day, such as yoga and HITT, to calm your busy body and mind. Take a bath, watch TV dramas, write a diary, manage self-media, anything that can make you ‘switch your mind’ or ‘stop your endless thinking’ can be tried. -
Practice changing thoughts:
When you find yourself having negative thoughts, encourage yourself in a positive way, replace the ‘perfect’ mentality with ’try your best’, and replace the ‘failure’ mentality with ‘seriousness’.
Perfection is a goal, but it should not be an internal depletion of self-torture. Try to say to yourself, ‘You tried your best, thank you for your hard work,’ and ‘It will be better next time.’ Look at yourself and accept yourself in a gentle and soothing manner, in a positive and healthy way. Not being perfect does not mean failure. Even if you fail, treat it as promising yourself a better goal in the future. -
Improve unconscious anxiety movements:
When you realize that you bite your nails, pluck your hair, pluck your eyebrows, or bite your lips when you are anxious or stressed, you should always remind yourself to make corrections to avoid affecting the appearance of your body, such as red and swollen skin, severe hair loss, etc. When your anxious behavior occurs, you can try to divert your attention, such as putting on headphones to listen to music for a short time, or getting up and walking around. Filling water, getting a snack, or going to the toilet are all good options.
Conclusion
To get a more complete picture of your emotional state, try completing the Eysenck Emotional Stability (EES) test .
Through the above methods, you can gradually improve your anxiety state and regain your inner peace and happiness. Remember, recognizing and responding to anxiety issues promptly is crucial to maintaining your mental health.
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