Practical Strategies to Find Calm and Regain Control

If you’re someone who’s used to high standards, pushing through discomfort, and getting things done no matter what—anxiety might feel like a crack in your armor. You’re not alone. Many high-achieving professionals, leaders, and entrepreneurs struggle with anxiety, even if it’s invisible to others. But here’s the truth: anxiety doesn’t have to run the show.

In this post, we’ll break down clear, evidence-based strategies to help you manage anxiety without losing your edge—so you can perform well and feel well.

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Understanding High-Functioning Anxiety

Anxiety isn’t always panic attacks or avoidance. Sometimes, it’s perfectionism masked as productivity. It’s staying up late with racing thoughts, rehearsing tomorrow’s conversations, or fearing failure even after success. High-functioning anxiety often hides behind achievement, which can make it harder to recognize—and harder to pause.

You might notice:

• Constant overthinking or second-guessing yourself
• Difficulty relaxing or enjoying downtime
• Trouble sleeping due to a “busy brain”
• A need for control or fear of making mistakes

These feelings are valid. And they’re manageable.

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1. Use High-Performance Breathing to Regain Control

In fast-paced environments, your nervous system often stays in overdrive. Grounding yourself with intentional breathing shifts your body out of fight-or-flight mode. Try the 4-7-8 method:
Inhale through your nose for 4 counts, hold for 7, exhale slowly for 8.
Repeat for 2–3 minutes. It’s a simple but powerful tool to calm your nervous system.

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2. Reframe Thoughts Like a Strategist

Cognitive Behavioral Therapy (CBT) isn’t about toxic positivity—it’s about mental clarity. When a negative thought pops up (e.g., I’m not doing enough), ask yourself:

• What would I say to a colleague in this situation?
• What’s a more empowering belief that still honors my ambition?
• Does this thought actually help me move forward?

This shift gives you back control over your mindset.

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3. Build a Non-Negotiable Self-Care Protocol

High achievers often treat self-care as optional. It’s not. Think of it like preventative maintenance for your mind and body. Build a routine that includes:

• Movement (even 20 minutes counts)
• Mental unload (journaling or voice notes)
• Micro-rest (10-minute breaks without screens or pressure)

Small consistent rituals beat big occasional ones every time.

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4. Curate Your Support Network Like a Boardroom

Strong people ask for help—they just know who to ask. Surround yourself with 2–3 trusted people you can check in with when anxiety is high. Whether it’s a therapist, coach, mentor, or grounded friend, connection is part of your performance plan.

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5. Anchor Yourself with Mindfulness (Without Sitting Cross-Legged)

Mindfulness doesn’t have to be rigid. Try:

• Taking 3 conscious breaths before meetings
• Single-tasking instead of multitasking
• Connect to your senses-light a candle, look out the window or take your shoes off and feel the groud beneath you (even if you are in a high rise)

The goal? Get out of your head and into now—where your power lives.

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6. Audit Your Stimulant Stack

Your brain runs hot—but too much caffeine, sugar, or alcohol can throw your system off. Ask:

• How does my body feel 30 minutes after coffee?
• Am I chasing energy I haven’t earned with rest?
• Could hydration or whole foods serve me better today?

No shame—just curiosity and intentional choices.

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7. Plan Like a CEO, Rest Like a Human

Overwhelm fuels anxiety. You don’t need a 60-hour week to prove your value. Try:

• Breaking your day into 3 main priorities
• Blocking time for focused work AND recovery
• Celebrating small wins to keep momentum up

Rest isn’t lazy. It’s leadership in action.

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When to Ask for Professional Help

Even the most capable people deserve support. If your anxiety is interfering with your ability to rest, connect, or feel like yourself—it’s okay to ask for help.

At Epiphany Lane Counseling, we provide therapy for high achievers who want to feel grounded, regain clarity, and lead from a place of confidence—not chaos. And if you’re ready to do deep, values-aligned personal work beyond therapy, On Epiphany Lane Coaching offers guidance to help you build an intentional life that reflects both your ambition and your peace.

We see the full version of you: the driven and the drained, the visionary and the vulnerable. Whether you need space to unravel or tools to rebuild—we’re here for it all.

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Final Thoughts

You don’t have to choose between ambition and peace. You can have both—when you learn to work with your anxiety, not against it.

These tools are just the beginning. You already know how to perform under pressure. Now it’s time to learn how to recover and thrive—and we’re here to walk that path with you.

Ready to take the next step? Learn more about therapy and coaching options at On Epiphany Lane