A complete guide to the manifestations of high-function anxiety, self-diagnosis methods and relief techniques, helping you recognize and improve anxiety and regain peace of mind.
Have you heard of the term 'High-Functioning Anxiety'? This is not a formal medical diagnosis, but rather a description of a particular behavioral state. When you find that you bit your nails and scratch your hair when you are nervous, get tired at night but can’t fall asleep, or have to write every little thing to go through, maybe you are experiencing high-function anxiety.
Understand high-functional anxiety
Although these behaviors may not seriously affect daily life, they are often troubled by fear and it is difficult to feel true happiness. If these anxiety problems are ignored, long-term accumulation may have serious impacts on mental health and even turn into depression.
Want to know if you are suffering from anxiety? You can self-assess on the following professional scales:
- SAS anxiety self-evaluation scale test
- SDS Depression Self-evaluation Scale Test
- Smiling Depression Prone Test
Typical characteristics of hyperfunctional anxiety
High-functional anxiety disorders often lead to double stress in life and insomnia, which makes it difficult to really relax even during holidays. In the study on PsycTest Quiz (www.psychtest.cn), the following are common characteristics in patients with high functional anxiety:
Excellent career performance and strict self-requirement Generally speaking, it is not easy to identify people with high function anxiety, but most people with high function anxiety have some traits, the most prominent of which is 'good job performance' - they are usually very aspiring about their careers, and they also perform outstandingly and look positive, but they achieve more than others because they are worried that they will not succeed. Perhaps it can be said that workplace perfectionists have very high requirements for themselves, and at the same time they are prone to disappointment or dissatisfaction with themselves, so they often accumulate negative emotions deep in their hearts.
Small things should be listed on the schedule Because I feel that putting everything on the agenda can improve my efficiency in doing things, but I often feel very anxious when I lie in bed and still think about what I haven’t finished today and what I want to do tomorrow.
I'm tired but my mind keeps moving Because people with high-function anxiety disorders always keep their brains moving, looking back at today's events and thinking about the future. Even if they are already very tired, they still can't sleep in bed, which eventually leads to insomnia. When you lack sleep, your body and psychology will be greatly affected, which is also one of the reasons for the development of depression.
Cancel the party temporarily and like to be alone People with high-functional anxiety are very concerned about their interactions with others. When attending parties, they often feel very tired and feel that they are not 'being themselves', so they often cancel the activities they originally wanted to participate in. In addition, they need time alone with themselves, and only at this time can they feel relaxed.
Effective relief of high-functional anxiety disorder
When you find that you may have high-functional anxiety, you should start actively adjusting your lifestyle. The following tips are quite effective ways to relax your body and mind :
Adequate sleep: When you are stressed and lack of sleep, your anxiety becomes more and more serious. Therefore, the first thing you can adjust is to sleep for 6-8 hours a day, and treat adequate sleep as a 'to-do' and 'to-complete tasks'.
Set healing time every day: When you are plagued by work stress and anxiety every day, be sure to get out of it at the right time. Do 30 minutes of exercises such as yoga and HITT every day to keep your body busy and calm your mind. Take a bath, watch TV series, write a diary, and run a self-media. You can try anything that can make you 'switch your head' or 'stop thinking endlessly'.
Practice changing your mind: When you find that you have negative thoughts, encourage yourself in a positive and positive way, replace the 'perfect' mentality with 'trying your best' and replace the 'failure' mentality with 'seriousness'. Perfection is a goal, but it should not be the internal wear and tear of self-torture. Try to say to yourself, 'You have done your best, thank you for your hard work' and 'I will be better next time', and look at yourself and accept yourself with a gentle and soothing attitude, a positive and healthy way. Not perfect enough does not mean failure. Even if it fails, it is regarded as a promise to give yourself a better goal in the future.
Improve unconscious anxiety movements: When you realize that you are anxious or stressed, you will bite your nails, pull your hair, pluck your eyebrows, and bite your lips, remind yourself to correct them at any time to avoid affecting the appearance of your body such as redness, swelling of your skin, severe hair loss, etc. When your anxiety behavior occurs, you can try to divert your attention, such as wearing headphones and listening to music briefly, or getting up and walking around, filling water, grabbing a snack or going to the bathroom are all good choices.
Conclusion
To have a more comprehensive understanding of your emotional state, try completing the Eisenk Emotional Stability (EES) test .
Through the above methods, you can gradually improve your anxiety state and regain your inner peace and happiness. Remember that identifying and responding to anxiety problems in a timely manner is crucial to maintaining mental health.
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