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Writer's pictureKristin M. Papa

How to Be Less High Strung: Understanding and Treating High-Functioning Anxiety (Plus Free Printable Anxiety Tracker)



Are you crushing it at work in a successful career and social life while secretly battling persistent worry and overthinking? You often feel like you're on edge and you know you're a little high strung, but you're also extremely efficient and effective at what you do. Have you ever thought that maybe you might be experiencing high-functioning anxiety?


Working with an experienced anxiety therapist in San Jose, can help many professionals navigate this challenging condition while maintaining their busy Silicon Valley lives.


Understanding High-Functioning Anxiety: The Hidden Struggle of Generalized Anxiety Disorder


High-functioning anxiety often goes unrecognized because those experiencing it appear to have everything together on the surface. In fact, many high achievers in San Jose’s competitive tech industry and professional landscape struggle with this form of anxiety while maintaining impressive careers and active social lives.


The manifestation of high-functioning anxiety can be subtle yet pervasive. Individuals often exhibit perfectionism and excessive attention to detail in their work and personal lives. They frequently find themselves unable to say “no” to additional responsibilities, leading to an overwhelming schedule that they somehow manage to maintain.


These individuals typically engage in constant mental rehearsal and overthinking, accompanied by physical symptoms such as tension headaches or insomnia that they push through with determination. If left untreated, high-functioning anxiety can escalate into more severe conditions, including obsessive compulsive disorder (OCD).


Stay Calm and Carry On: How To Be Less High-Strung


People-pleasing tendencies are another hallmark of high-functioning anxiety, as individuals strive to maintain an image of competence and reliability. They often seek constant validation and reassurance, though they may do so in ways that aren’t immediately apparent to others. Racing thoughts, particularly at night when the day’s distractions fade, can lead to sleep disturbances that they compensate for with increased effort during the day.


Unlike traditional anxiety disorders that might be more visibly debilitating, high-functioning anxiety often manifests as the drive to succeed. This constant internal pressure can lead to burnout, relationship difficulties, and health issues if left unaddressed. Many individuals alternate between procrastination and periods of intense work, creating a cycle that maintains their success but at a significant personal cost.




Stressful Situations + Negative Thoughts = Feeling Anxious


High-functioning anxiety presents itself in a uniquely paradoxical way, often masquerading as perfectionism and high achievement. Unlike traditional anxiety symptoms that might be obviously debilitating, individuals with high-functioning anxiety often appear outwardly successful and put-together while battling internal turmoil. They’re typically the ones who arrive early to every meeting, maintain an impeccably organized workspace, and consistently exceed expectations in their professional lives. However, beneath this polished exterior lies a constant stream of nervous energy and overthinking.


These individuals often engage in subtle nervous habits like nail-biting, hair twirling, leg shaking, or skin picking while maintaining composed facial expressions and professional demeanor. They frequently overanalyze conversations, mentally replay meetings, and spend excessive time preparing for presentations or interactions. The need to be busy becomes a coping mechanism - they might take on extra projects, maintain packed schedules, and appear highly productive, using this constant motion as a way to outrun their anxiety. Their minds rarely quiet down, leading to difficulty sleeping despite physical exhaustion.


High-functioning anxiety also manifests in people-pleasing behaviors, difficulty saying no, and an intense fear of disappointment or failure that drives them to maintain unrealistically high standards. While these traits might appear beneficial in competitive environments like Silicon Valley, they often come at the cost of personal relationships, physical health, and emotional well-being, creating a cycle of achievement and exhaustion that can be difficult to break without professional intervention. Therapy can help individuals gain confidence, build self-esteem, and overcome these emotional challenges, leading to a more fulfilling and empowered life.


Common anxiety symptoms typically fall into two main categories:


Physical Symptoms:

  • Rapid heartbeat and chest tightness (can feel similar to a heart attack)

  • Shortness of breath or hyperventilation

  • Muscle tension, especially in neck and shoulders

  • Frequent headaches and body aches

  • Digestive issues (stomach knots, nausea, IBS symptoms)

  • Trembling or shaking

  • Sweaty or cold, clammy hands

  • Sleep problems (difficulty falling asleep, staying asleep, or restless sleep)

  • Fatigue and exhaustion

  • Dizziness or lightheadedness


Psychological Symptoms:

  • Excessive worry about everyday situations

  • Racing thoughts and difficulty concentrating

  • Feeling keyed up or on edge

  • Sense of impending doom

  • Intrusive thoughts about worst-case scenarios

  • Irritability and restlessness

  • Difficulty controlling worry

  • Mind going blank

  • Feeling detached from oneself (depersonalization)

  • Constant feeling of being overwhelmed

  • Panic attacks that disrupt daily life and indicate the need for professional treatment


These symptoms can range from mild to severe and often fluctuate based on stress levels and life circumstances. While everyone experiences anxiety differently, if these symptoms occur regularly and interfere with your daily activities, it may indicate an anxiety disorder that warrants professional attention.



Evidence-Based Approaches: The Power of Cognitive Behavioral Therapy


When seeking anxiety therapy in San Jose, it’s essential to understand the most effective treatment approaches. Cognitive Behavioral Therapy (CBT), integrated with elements of Acceptance and Commitment Therapy (ACT), has emerged as a comprehensive and powerful approach to treat anxiety through specific coping strategies and therapeutic approaches. This therapeutic framework combines practical problem-solving with mindfulness and values-based living to create lasting change.


CBT helps individuals identify and challenge unhelpful thought patterns while developing concrete coping strategies. Through this approach, clients learn to recognize their anxiety triggers and develop actionable plans for managing them effectively. The therapy provides a skills-based framework that teaches anxiety management techniques and emotional regulation tools, building resilience through gradual exposure to challenging situations.


The integration of ACT principles enhances the effectiveness of treatment by incorporating mindfulness practices and values-based decision-making. This combination helps clients develop present-moment awareness, self compassion, reducing overthinking and rumination while enhancing emotional intelligence. The focus on values-based living helps reduce perfectionism-driven anxiety and improves work-life balance, particularly crucial for busy professionals in San Jose’s fast-paced environment.


Progress in therapy is measurable and concrete, with clear treatment goals and objective measures to track improvement to help you find relief. Clients engage in practical exercises between sessions, reinforcing their learning and developing new habits that support their mental health. This integrated approach provides both immediate relief and long-term strategies for managing anxiety effectively.


Talk Therapy for Anxiety in San Jose


Talk therapy, also known as psychotherapy, is a cornerstone in the treatment of anxiety disorders. Engaging with a mental health professional through talk therapy can help individuals identify and change the negative thought patterns and behaviors that fuel their anxiety. This therapeutic approach not only aids in managing symptoms but also significantly enhances overall mental health and quality of life.


Several types of talk therapy have proven effective for anxiety disorders. Cognitive-behavioral therapy (CBT) is a widely recognized method that focuses on identifying and altering negative thought patterns and behaviors. Dialectical behavior therapy (DBT) combines CBT with mindfulness techniques, helping individuals manage their emotions and behaviors more effectively. Psychodynamic therapy delves into the underlying causes of anxiety, fostering the development of more adaptive coping mechanisms.

By working closely with a mental health professional, individuals can gain valuable insights into their anxiety, learn practical coping strategies, and build resilience against future stressors. This collaborative process is essential for achieving lasting improvement in mental health.





Finding the Best Anxiety Therapist in San Jose


The therapeutic relationship is crucial for successful anxiety treatment. When searching for an anxiety therapist in San Jose, several key factors deserve careful consideration. First and foremost is the therapist’s specialization and experience in treating anxiety, particularly high-functioning anxiety. Their understanding of CBT and other evidence-based approaches is essential for effective treatment. Additionally, prescription medications can play a significant role in managing anxiety when used under the guidance of healthcare professionals.


Practical considerations also play a vital role in choosing a therapist. The accessibility of their location in San Jose, their availability for evening or weekend appointments, and options for telehealth sessions can significantly impact the consistency and effectiveness of treatment. Insurance coverage and payment options should be discussed upfront to ensure sustainable long-term care.


Cultural competence is particularly important in the diverse San Jose community. A therapist should understand the unique pressures of Silicon Valley work culture while demonstrating awareness and sensitivity to various cultural factors that might influence anxiety expression and treatment. This understanding helps create a more effective and personalized therapeutic approach.


When meeting potential therapists, engage in open dialogue about their approach to treatment. Discuss their experience with high-functioning anxiety, their primary therapeutic methods, and how they measure progress in therapy. Understanding their typical treatment timeline, session structure, and expectations for work between sessions can help you determine if their approach aligns with your needs and lifestyle.


What to Look for in an Anxiety Therapist


Finding the right anxiety therapist is crucial for effective treatment. Here are some key factors to consider when seeking a therapist:


  • Experience: Look for a therapist with extensive experience in treating anxiety disorders, including generalized anxiety disorder, social anxiety disorder, and panic disorder. Their expertise can make a significant difference in the effectiveness of your treatment.

  • Credentials: Ensure the therapist holds the necessary credentials, such as a license to practice psychotherapy in your state. This guarantees they have met the required professional standards.

  • Approach: Consider the therapeutic approach the therapist uses. Whether it’s CBT, DBT, or psychodynamic therapy, understanding their method can help you determine if it aligns with your needs.

  • Comfort Level: It’s essential to feel comfortable and trust your therapist. A strong therapeutic relationship is built on mutual respect and understanding, which is vital for successful treatment.


By carefully evaluating these factors, you can find a therapist who is well-equipped to help you manage your anxiety and improve your mental health.


What to Expect in Anxiety Counseling Sessions


Anxiety counseling sessions are designed to help you understand and manage your anxiety more effectively. Here’s what you can typically expect:


  • Initial Assessment: Your therapist will start with an initial assessment to gain a comprehensive understanding of your anxiety symptoms, medical history, and personal circumstances. This helps in tailoring the treatment to your specific needs.

  • Goal Setting: Together with your therapist, you will set clear, achievable goals for your treatment. These might include reducing anxiety symptoms, improving daily functioning, or enhancing overall well-being.

  • Identifying Negative Thought Patterns: A significant part of therapy involves identifying and challenging negative thought patterns and behaviors that contribute to your anxiety. This awareness is the first step towards change.

  • Learning Coping Skills: Your therapist will teach you various coping skills and techniques to manage your anxiety. These might include relaxation techniques, mindfulness practices, and problem-solving skills.

  • Practicing Mindfulness: Incorporating mindfulness techniques, such as meditation or deep breathing, can help you stay grounded and centered. Your therapist may guide you in practicing mindfulness to reduce overthinking and enhance emotional regulation.


By actively participating in these sessions and practicing the skills learned, you can make significant strides in managing your anxiety and improving your quality of life.




Making the Most of Talk Therapy for Anxiety


Success in anxiety therapy requires active engagement and preparation. Before beginning therapy, consider keeping an anxiety journal to track your experiences and concerns. This documentation can help you articulate your goals and provide valuable insights for your therapist. Having relevant medical history and insurance information readily available can also streamline the process.


During treatment, consistency is key. Regular attendance and active participation in sessions create the foundation for progress. Being honest about both improvements and setbacks allows your therapist to adjust their approach as needed. The work done between sessions, including practicing new skills and implementing strategies, often determines the overall effectiveness of therapy.


Long-term success in managing anxiety requires developing sustainable practices and support systems. Working with your therapist, you'll create a maintenance plan that includes stress management routines and ongoing support resources. Building a network of understanding friends, family, or support groups can provide additional assistance in maintaining your progress.


The Role of Self-Care in Anxiety Management


While professional anxiety therapy in San Jose forms the cornerstone of treatment, comprehensive self-care practices enhance therapeutic outcomes. Physical well-being plays a crucial role in anxiety management, with regular exercise, adequate sleep, and balanced nutrition forming the foundation of emotional resilience.


Mental health maintenance extends beyond therapy sessions through daily mindfulness practices, boundary setting, and intentional time management. In our digital age, incorporating regular periods of disconnection from technology can provide necessary mental rest and recovery.


Social connections play a vital role in anxiety management. Building and maintaining meaningful relationships, participating in community activities, and engaging with support networks provide emotional sustenance and practical support during challenging times.





Support Groups and Online Resources


In addition to talk therapy, support groups and online resources can be invaluable in managing anxiety symptoms and connecting with others who share similar experiences. Here are some resources that might be helpful:


  • National Alliance on Mental Illness (NAMI): NAMI offers support groups and online resources for individuals with anxiety disorders and their families. These groups provide a safe space to share experiences and gain support.

  • Anxiety and Depression Association of America (ADAA): ADAA provides support groups, online resources, and educational materials for those dealing with anxiety disorders. Their resources can help you understand and manage your condition better.

  • Online Therapy : My therapists offer online therapy offer convenient and accessible therapy sessions with licensed therapists. These online options can be particularly useful if you have a busy schedule or prefer remote sessions.'


Utilizing these resources can complement your therapy and provide additional support in your journey towards managing anxiety.


Download our free Anxiety Tracker (Printable) to learn more about how anxiety is impacting your daily life.



Supporting a Loved One with High-Functioning Anxiety


Supporting a loved one with high-functioning anxiety can be challenging, but your encouragement and understanding can make a significant difference. Here are some ways to provide support:


  • Educate Yourself: Learn about high-functioning anxiety, its symptoms, and treatment options. Understanding what your loved one is going through can help you offer more effective support.


  • Encourage Treatment: Gently encourage your loved one to seek treatment from a mental health professional. Professional help is crucial for managing anxiety effectively.

  • Offer Emotional Support: Be there to listen and offer emotional support. Let your loved one know that you are there for them and that they are not alone in their struggle.

  • Help with Daily Tasks: Assisting with daily tasks, such as grocery shopping or household chores, can reduce stress and anxiety for your loved one. Small acts of help can make a big difference.

  • Encourage Self-Care: Encourage your loved one to practice self-care activities, such as exercise, meditation, or spending time in nature. These activities can help reduce anxiety and improve overall well-being.


By providing support and understanding, you can help your loved one navigate their high-functioning anxiety and improve their quality of life.


When to Seek Help from a Mental Health Professional for High-Functioning Anxiety


The decision to seek anxiety therapy in San Jose often comes when anxiety begins to interfere with daily functioning, despite outward success. Persistent worry that affects daily life, physical symptoms of anxiety, or difficulties in relationships might indicate it's time to seek professional support. Impact on work performance, sleep disturbances, or increasing avoidance behaviors are also significant indicators that professional help could be beneficial.


You're Not Alone - Start to Feel More Grounded Today


Living with high-functioning anxiety doesn't mean you have to continue struggling silently. With the right anxiety therapist in San Jose, you can develop effective coping strategies while maintaining your successful career and lifestyle. Taking the time to find the right therapeutic match ensures the best possible outcomes.


Remember, seeking help is a sign of strength, not weakness. Many successful professionals in San Jose have found relief through anxiety therapy, allowing them to not just function but truly thrive in both their personal and professional lives. With the right support and tools, you can build a more balanced, fulfilling life while maintaining your high-achieving lifestyle.


Reach out to Living Openhearted Therapy and Wellness to book a free consultation and learn more about therapy for anxiety to find relief for your anxiety.


ABOUT THE AUTHOR: Kristin Papa, LCSW is a licensed clinical social worker in California, Puerto Rico, Virginia, Utah, and Florida. She specializes in stress and burnout, anxiety, and chronic illness. She works with adults and couples.



***The ideas, concepts, and opinions expressed in all Living Openhearted posts are intended to be used for educational purposes only. The author and publisher are not rendering medical or mental health advice of any kind, nor are intended to replace medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. Authors and publisher claim no responsibility to any person or entity for any liability, loss, or damage as a result of the use, application, or interpretation of the material.


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