Do you ever feel like you’re "crushing it" at work while simultaneously feeling like you’re vibrating at a frequency of pure dread?
In the U.S., we often wear our busyness as a badge of honor. But for many, that productivity isn’t fueled by ambition—it’s fueled by High-Functioning Anxiety (HFA). Unlike typical anxiety that might cause someone to freeze, HFA drives people to do more. You’re the first one to respond to emails, your calendar is color-coded, and your house is spotless, yet you can’t remember the last time you truly relaxed.
If you feel "calm on the outside, but chaotic on the inside," here is how to reclaim your peace of mind in 2025.
1. Identify the "Micro-Stressors"
In our digital-first culture, we are rarely hit by one giant stressor. Instead, we are eroded by micro-stressors: a Slack notification at 8:00 PM, a "quick" 5-minute meeting that runs long, or an unread text.
The Fix: Audit your digital environment. Turn off non-essential notifications and practice "Batch Checking" emails twice a day rather than reacting in real-time.
2. Stimulate Your Vagus Nerve
Your Vagus Nerve is the "on-off switch" for your nervous system. When you have high-functioning anxiety, your body is stuck in "fight or flight" mode (the sympathetic nervous system). You need to manually trigger the "rest and digest" mode.
The Fix: Try Cold Water Immersion. Splashing ice-cold water on your face for 30 seconds or taking a cold shower sends an immediate signal to your brain to lower your heart rate and reduce cortisol.
3. Practice "The 5-4-3-2-1 Technique"
When your mind starts spiraling about a deadline three weeks away, you need to get back into your body. This grounding exercise is a favorite among U.S. therapists for immediate relief.
- 5: Things you can see.
- 4: Things you can touch.
- 3: Things you can hear.
- 2: Things you can smell.
- 1: Thing you can taste.
4. Differentiate Anxiety from Intuition
High-functioning individuals often mistake their anxiety for a "gut feeling" that something is wrong. Here’s the difference:
Anxiety is loud, frantic, and usually starts with "What if...?"
Intuition is a quiet, neutral "knowing" that doesn't involve a racing heart. Learning to label the feeling as "This is just an anxious thought" can strip it of its power.
5. Schedule "Non-Negotiable" Stillness
For a high-achiever, "doing nothing" feels like failing. To fix this, you have to treat rest like a high-priority meeting.
The Fix: Start with 10 minutes of Box Breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). It is physically impossible for your body to remain in a state of high anxiety while breathing rhythmically.
The Bottom Line
High-functioning anxiety is exhausting because it requires a mask. You don’t have to wait for a total burnout to start prioritizing your mental health. By addressing your nervous system and setting digital boundaries, you can keep your productivity without losing your sanity.
Note: If your anxiety feels unmanageable or is interfering with your sleep and health, please reach out to a professional. Resources like the National Alliance on Mental Illness (NAMI) offer support across the USA.
Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional or licensed therapist regarding mental health concerns.