The Modern Mind: ‘High-Functioning Anxiety’

Three takeaways:

High-functioning anxiety is the constant, hidden exhaustion felt by those who experience inner turmoil and worry, even while achieving great things and generally meeting life’s challenges.

High-functioning anxiety can be difficult to recognize because it often shows up as traits that are typically admired. Individuals with this type of anxiety may appear highly driven, organized, and detail-focused. They tend to thrive professionally, are seen as reliable friends, and seem to effortlessly manage their responsibilities. However, behind this seemingly composed surface, a very different reality often exists– one defined by self-doubt, sensitivity to criticism, and a deep-rooted drive to meet unrealistic expectations.

At this point, there is little clinical research to back up the longterm ill-effects of high-functioning burnout– but as life speeds up and the lines that define work/life balance become more blurred, it is clear that when left unaddressed, it can have incredibly toxic long term effects. But thankfully, there are avenues for addressing it:

  1. Reframe Success. Embrace Imperfection: Learn to accept that we can never be perfect. Set healthy boundaries. Prioritize rest. Recognize that success isn’t just about constant achievement—it also includes well-being and balance.
  2. Practice Mindfulness and Self-Care: Meditation and breathing exercises will help calm racing thoughts and reduce the need to stay constantly productive. Incorporate intentional self-care routines including reprioritized sleep, better nutrition, and the pursuit enjoyable leisure activities. These all support emotional resilience.
  3. Engage in Cognitive Restructuring: Work on identifying and challenging negative thought patterns through techniques like journaling and therapy. These practices help develop healthier self-belief, strengthens the power of reflective thought, and creates space to say no to overwhelming demands without guilt.

With the right mix of self-compassion and practical treatment, high-functioning anxiety can be defeated.

By Ashwini Padhi for The Guardian
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Why I’ve Become More Mindful About What I Delegate

Takeaways:

While delegating can be a necessity for the operation of a business, it is clear that delegating too much cuts into our natural tendency to value and cherish the things we work for.

The modern workplace offers us tools that enable us to pack our days with more tasks– and therefore makes it easier and easier to delegate tasks. But to get caught up in this driving pace is to overlook the fact that involvement– getting your own hands dirty on a task– is what gives meaning to so much of our work.

So how do we balance delegation with our own sense of purpose? The author of the piece says, “When the outcome is the only thing matters, delegation is acceptable, but when the experience itself is important, you should do it yourself.”

Both in and out of the workplace, an engaged person is a fulfilled person. Staying active through purposeful, mentally engaging activities like hobbies, socializing, and volunteering not only enhances enjoyment of life but also boosts resilience and may help prevent dementia.

This does not mean that you shouldn’t stop delegating entirely. You don’t need to do every last thing if you are able to delegate some of the work on your plate. Delegating can indeed free up the bandwidth you require to take on the engaging and fulfilling projects.

To not approach delegation critically and intentionally may cost you the chance to enjoy fulfilling, formative experiences– and the satisfaction that comes with a positive outcome built on your own hard work.

From Moshe Bar at The Wall Street Journal:

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Practical Tips for Beating Burnout

Seven takeaways:

It is hard to completely avoid being overwhelmed at work. But when constant work stress leads to burnout, it becomes a serious issue, harming not only your own well-being and performance– both at work and at home.

Research has linked burnout to a host of negative physical and mental health outcomes, including coronary artery disease, hypertension, sleep disturbances, depression, and anxiety, as well as to increased alcohol and drug use. Moreover, burnout has been shown to produce feelings of futility and alienation, undermine the quality of relationships, and diminish long-term career prospects.

Valcour points to three common, distinct traits of burnout that can help us recognize it in ourselves. These are:

  1. Exhaustion: the feeling of your tank running perpetually on empty: the physical, cognitive, and emotional fatigue that undermines your ability to work effectively and feel positive about what they’re doing.
  2. Cynicism: also called depersonalization, this represents a gradual decline in engagement with your work. A natural means to distance oneself from their work, cynicism often stems from overload, conflict, unfairness, or lack of say in bigger decisions in the workplace.
  3. Inefficacy: Inefficacy is the sense of falling short—feeling unproductive, ineffective, and unsure you can succeed. It often accompanies exhaustion and cynicism, as it’s hard to perform well when you’re depleted and disconnected.

Valcour then points to four tactics for overcoming the feeling of prolonged burnout:

  1. Prioritize self-care: Focus and efficacy is tied to energy. To restore yours, prioritize sleep, nutrition, exercise, social connection, and calming practices like meditation, journaling, or time in nature. If your schedule feels too full, spend a week tracking how you use your time- it will reveal blocks of time for you to fill.
  2. Shift your perspective: Assess your mindset and assumptions at work. What aspects of the work situation causing burnout are truly fixed, and which can you change? Altering your perspective can buffer the negative impact of even the inflexible aspects– and show you which aspects of the job & your performance you can most easily change.
  3. Reduce exposure to job stressors: Reset expectations with colleagues, clients, and peers about what you’re willing to take on and how you’ll work together. You may face pushback, but it’s important they understand these changes support your health and long-term productivity.
  4. Seek out connections: The best antidote to burnout—especially from cynicism and inefficacy—is engaging in meaningful relationships and ongoing growth. Seek mentors, pursue learning, and consider advising others to help shift out of a negative cycle.

Burnout can often feel like an unshakable disease. But by understanding your burnout, you can begin taking these practical steps to overcoming it.

By Monique Valcour for The Harvard Business Review
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.

You Can Do Leisure Better, Seriously

Three takeaways:

Understanding the value of leisure– and treating it as seriously as we do our work– does not necessarily need to add a stress to the time usually earmarked for relaxation. It can unlock greater levels of happiness and self improvement.

Instead of defining leisure as the absence of work’s stressors or constraints, one should look at it as “an attitude of openness to the world through deep contemplation.” 20th Century German Philosopher Josef Pieper said this deep contemplation would involve “philosophical reflection, deep artistic experiences, learning new ideas or skills, spending time in nature, or deepening personal relationships”
So what are some tactics for increasing your aptitude for productive leisure?

  1. Structure your leisure: Even if just one hour in your leisure time, build out a plan or structure for enrichment. Push yourself to do difficult reading, or go on a reflective walk. Be stringent about living up to this routine, even if you feel like doing little else than sitting on the couch.
  2. Don’t fritter away your leisure: One of the biggest killers of productive leisure is the inability to get started. Once you have a goal for your leisure time, do not allow yourself to be distracted or swayed from pursuing it with full attention. Waste no time in doing so, starting promptly to avoid letting distraction take hold.
  3. Set specific leisure goals: Humans are naturally goal-oriented, and setting clear objectives is key to maintaining motivation– especially given the open structure of leisure. Just as measurable progress in fitness helps sustain an exercise routine, structured goals can enhance hobbies like reading books starting a meditation practice, learning a language, or engaging more thoughtfully with music. By pursuing specific outcomes—such as completing a series of books, preparing for a meditation retreat, or becoming an expert on a specific composer—leisure activities gain purpose and deeper fulfillment.

If we let leisure become nothing but “non-work” downtime, we embrace a deadened, dull path. To embrace the possibility of useful leisure is to choose a path of improvement, and joy.

From Arthur C. Brooks at The Atlantic:
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.