Seeking Support: Finding a DBT Therapist for High-Functioning Anxiety

High-functioning anxiety often goes unnoticed because individuals living with it seem to manage daily life with apparent ease. These individuals may be productive, successful, and driven but experience a constant undercurrent of anxiety. The symptoms can include overthinking, perfectionism, restlessness, and persistent worry, despite an outward appearance of stability. Living with high-functioning anxiety can be exhausting and eventually takes a toll on one's mental health and well-being. Dialectical Behavior Therapy (DBT) can be an effective treatment for managing this form of anxiety by offering practical tools to regulate emotions, reduce stress, and improve overall mental resilience.

Understanding High-Functioning Anxiety

Unlike generalized anxiety disorder (GAD) or panic disorder, high-functioning anxiety often doesn’t manifest in ways that lead to a diagnosis or traditional treatment. People with high-functioning anxiety tend to excel at work, maintain relationships, and appear outwardly composed. However, beneath the surface, they may struggle with:

• Constant worry or fear of failure

• Difficulty relaxing or disconnecting from work or tasks

• Insomnia or sleep disturbances

• Physical symptoms like headaches, muscle tension, or digestive issues

• Perfectionism and the inability to enjoy accomplishments

• Difficulty saying no, leading to burnout

While high-functioning anxiety might not prevent someone from meeting daily responsibilities, it can erode their sense of well-being and negatively impact their long-term health and happiness.

Why DBT for High-Functioning Anxiety?

Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy initially developed to treat borderline personality disorder (BPD). However, it has since been adapted for treating various mental health conditions, including anxiety. DBT focuses on balancing acceptance and change and helps individuals regulate their emotions, reduce anxiety, and enhance their quality of life. It can be particularly effective for those with high-functioning anxiety because it teaches essential skills like mindfulness, distress tolerance, and emotional regulation.

• Mindfulness: DBT encourages individuals to focus on the present moment without judgment. For those with high-functioning anxiety, mindfulness can help break the cycle of overthinking and worrying about the future.

• Distress Tolerance: This skill teaches individuals how to tolerate distressing emotions and situations without feeling overwhelmed. It can be valuable for those who push through stressful situations without addressing their underlying emotional distress.

• Emotion Regulation: DBT helps individuals recognize and manage their emotions, preventing them from being ruled by anxiety. For people with high-functioning anxiety, this skill is critical for reducing the emotional intensity that often drives their anxious behaviors.

• Interpersonal Effectiveness: This skill focuses on improving communication and relationship management, which can be especially beneficial for individuals who struggle to say no, set boundaries, or express their needs due to anxiety.

Finding the Right DBT Therapist

Seeking support from a DBT therapist can be a transformative step in managing high-functioning anxiety. However, finding the right therapist requires careful consideration to ensure you receive the most effective care. Here are some steps to guide your search:

1. Look for DBT Certification and Experience: Not all therapists are trained in DBT, so it's essential to seek out someone with specialized training and certification in this modality. A qualified DBT therapist will have experience using DBT techniques specifically to treat anxiety and related conditions.

2. Consider Experience with High-Functioning Anxiety: It’s beneficial to find a therapist who understands the unique challenges of high-functioning anxiety. This understanding ensures that they can tailor the DBT approach to meet your specific needs, helping you balance your productivity with emotional well-being.

3. Research Online Directories: Utilize online directories such as Psychology Today, Therapy Den, or the DBT-Linehan Board of Certification to search for DBT therapists in your area. You can filter results based on location, specialization, and insurance options, allowing you to find a therapist who meets your criteria.

4. Seek Referrals from Healthcare Providers: Your primary care physician, psychiatrist, or another therapist may be able to refer you to a reputable DBT therapist who specializes in anxiety disorders. Referrals can be an excellent way to find a trusted and qualified therapist.

5. Evaluate Therapist-Client Fit: Once you’ve identified potential therapists, it’s crucial to evaluate whether they’re the right fit for you. Many therapists offer initial consultations, which can help you determine if their approach aligns with your needs. During this consultation, ask about their experience with high-functioning anxiety, their use of DBT techniques, and their treatment philosophy.

6. Inquire About Group vs. Individual Therapy: Inquire About Group vs. Individual Therapy: DBT is often delivered in both individual and group therapy formats. Depending on your comfort level and preferences, you may want to explore one or both options. Group therapy offers the added benefit of learning from others who are going through similar challenges, while individual therapy provides more personalized attention. If you're located in Seattle, consider seeking out dialectical behavior therapy Seattle to find a therapist who can guide you through this effective treatment approach.

What to Expect from DBT for High-Functioning Anxiety

Once you’ve found a DBT therapist, you’ll begin to learn and apply core DBT skills to manage your anxiety. Your therapist will help you identify specific areas where anxiety interferes with your life and work with you to develop personalized strategies for overcoming it. Over time, you’ll become more skilled at recognizing anxious thoughts, regulating your emotions, and practicing mindfulness to reduce stress and enhance your overall well-being. Engaging in a dbt program can provide a structured and supportive environment for learning and practicing these valuable skills.

• Goal Setting: Early in therapy, you and your therapist will set specific, measurable goals. These might include reducing physical symptoms of anxiety, learning to disconnect from work during downtime, or managing perfectionist tendencies.

• Skills Practice: In each session, you’ll practice DBT skills such as mindfulness exercises, emotion regulation techniques, and distress tolerance strategies. Your therapist will help you apply these skills to real-life situations, providing feedback and support as you progress.

• Monitoring Progress: Regularly monitoring your progress is essential in DBT. You and your therapist will evaluate how well you’re meeting your goals and make any necessary adjustments to your treatment plan.

Taking the First Step

If you’ve been managing high-functioning anxiety on your own, seeking help from a DBT therapist could be the key to finding lasting relief. Through DBT, you can learn to manage your anxiety more effectively, achieve a better balance in your life, and reduce the toll that high-functioning anxiety takes on your well-being. With the right support, it’s possible to continue succeeding in your personal and professional life while cultivating a sense of inner peace and calm.

Don't wait to take control of your anxiety. Start your journey toward a healthier, more balanced life by seeking out a DBT therapist who can guide you through the process.