High-functioning stress: Here’s how to address that is interfering with your sleep
High-functioning stress: Stress has subtly learned to hide in a society that is fixated on being active. While many of us seem to be in control of our lives, managing deadlines, maintaining relationships, and maintaining our composure, our bodies are always alert. High-functioning stress, as doctors refer to it, is a state in which you give your best effort on the surface while quietly burning out on the inside.
Because it conceals itself behind success and productivity, this contemporary kind of chronic stress often remains undiagnosed, according to Dr. Santosh Chavan, Consultant in Psychiatry at Jupiter Hospital in Pune. High-functioning stress maintains the body in a continuous state of hyper-awareness, in contrast to burnout, which is evident. One of its first victims is sleep, he says, and symptoms include racing thoughts, impatience, tense muscles, or difficulty relaxing.
When your body becomes incapable of shutting down
When sustained pressure is detected, the brain produces stress chemicals such as cortisol and adrenaline. “These hormones help you finish a task by keeping your body alert, but they also keep your system from going into rest mode,” Dr. Chavan adds. The body’s circadian clock is upset by this fight-or-flight cycle, which makes it more difficult to get a good night’s sleep.
Lack of sleep exacerbates stress over time, starting a vicious cycle. According to Dr. Chavan, “you wind up feeling exhausted but unable to rest, which further spikes anxiety and blood pressure.” Long-term sleep deprivation brought on by ongoing stress has also been connected in studies to metabolic diseases, weight gain, and weakened immunity.
How to end the cycle
According to Dr. Chavan, acknowledging that continuous output is unsustainable in the absence of recuperation is the first step. The body regains rhythm when a regular sleep routine is established. “Even on weekends, try going to bed and waking up at the same time every day,” he suggests. At least an hour before going to bed, avoid stimulants like coffee and screen time. Instead, choose relaxing activities, reading, gentle stretching, or relaxing music.
Instead of de-stressing at midnight, do it throughout the day.
Dr. Chavan advises against putting off dealing with the stress of the day until nighttime. Cortisol levels may be lowered by mindfulness practices including deep breathing, brief meditation breaks, or just stopping in between activities. Exercise is equally important. Avoid doing strenuous exercises too soon before bed, he continues. “A moderate evening walk or yoga session helps release tension and improves sleep quality.”
Learn to disconnect your thoughts.
Mental disengagement is perhaps the most difficult aspect for high-functioning people. According to Dr. Chavan, “a lot of people bring their office into their bedroom, checking emails late at night, having conversations replayed, or worrying about tomorrow.” Establishing unambiguous limits, such as a digital curfew after a certain hour, signals to the brain that it’s time to relax.
He reminds us that sleep is a biological need, not a luxury. “Taking a break does not imply laziness. It’s how your body and mind get back into harmony. Ultimately, prospering depends more on how effectively you allow yourself to stop than it does on how hard you push yourself.